Kewaunee Public Library Presents:
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1 Kewaunee Public Library Presents:
2 What is stress? Stress is not necessarily a bad thing Without stress, humankind wouldn t have survived Yeah. Okay. Stress is primarily a physical response. When stressed, the body thinks it is under attack and switches to fight or flight mode releasing a complex mix of hormones and chemicals such as: Adrenaline Cortisol Norepinephrine
3 That s pretty neat, now how do I fix it? Here are some tips! Meditate Breathe Deeply Breathing Technique Be Present Reach Out Tune In to Your Body Get Moving Be Grateful
4 Meditate A few minutes of practice per day can help ease anxiety. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting out loud or silently a positive mantra. Place one hand on your belly to sync the mantra with your breaths. Let any distracting thoughts float away.
5 Breathe Deeply Take a 5-minute break and focus your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Breathe out through your mouth.
6 4-7-8 Breathing Technique Another strategy for breathing deeply is the method. Close your mouth and inhale quietly through your nose to a mental count of 4. Hold your breath for a count of 7. Exhale completely through your mouth making a whoosh sound to a count of 8. This is one breath. Inhale again and repeat the cycle three more times for a total of four breaths.
7 4-7-8 Breathing Technique Video
8 Be Present Slow down. Take five minutes and focus on only one behavior with awareness. Notice how the air feels on your face when you re walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food. Spending time in the moment and focusing on your senses should make you feel less tense.
9 Reach Out Your friends and family are some of the best people to talk with when handling stress. Talk to other, preferably face-to-face or on the phone. Share what s going on, what you re feeling, why you may be feeling that way, and ask them for help. You can get a fresh, outside perspective while keeping your relationships strong.
10 Tune In to Your Body Take a moment to do a mental scan of your body to understand how stress affects it each day. Lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels as you go. If you feel particularly tense in one area, take time to focus on relaxing that area or massaging it.
11 Get Moving You don t have to run a mile or do 1000 jumping jacks. It can be as simple as stretching out or taking a walk, anything to get your blood flowing. All forms of exercising can ease depression, anxiety, and stress by helping the brain release feel good endorphins. Some quick examples of exercise that can help: Quick walk around the block Take the stairs up and down a few times Do some stretching exercises like head rolls or shoulder shrugs.
12 Be Grateful Keep a gratitude journal, or several, take a post-it note, or put a little message of gratitude at the end of the day in your planning book. Just as long as you take a moment to reflect on the day and the good things that you have going on in your life.
13 Something New
14 The Mini Computer in Your Pocket One of the newest and coolest features of your smartphone are the apps that are available. From a talking goat simulator to interior design apps, technology is making almost everything accessible these days.
15 Stress Relief Apps Breathe2Relax Pacifica GPS for the Soul Happify Headspace Pocket Yoga The Mindfulness App Pay it Forward Stigma: Mood Tracker and Journal Calm: Meditation
16 Sources 10-relaxation-techniques-reduce-stress-spot#1 breathing-exercise-will-supposedly-put-you-sleepjust
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