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2 Stress and Your Workday: What is Stress? Relieve Stress Tips for Reducing Stress

3 What is Stress? What is Stress? Stress is our body s response to change. Everyone feels stress from time to time. You can t always control what stress comes your way. But you can control how you handle stress. What causes Stress? Anything that brings on feelings of loss of control is called a stressor (people, places, situations, events, feelings, or ways of thinking). Whether they re big or small, stressors can take a toll on your life. Types of Stressors Day-to-day pressures: Issues you deal with in daily life (e.g., working long hours, stress from supporting needs of your family, trying to manage money). Having too many day-to-day pressures can add up to a heavy load. Minor hassles: Little problems (e.g., locked your keys in the car, had to stand in line a long time). Too many can push you over the edge when you re already stressed. Major life changes: Major events in your life, even positive ones (e.g., getting married, divorced, having a baby, buying a house, new job). Facing any of these life changes can be stressful. Once you know what your stressors are, you can learn to respond to them better. Change the stressors that you can control. Try to see your life in a more positive way and get the support you need to manage your stress.

4 Relieve Stress Get exercise Exercise can reduce tension. Stress can produce chemicals in your body that can make you feel tense. Exercise helps reduce chemicals related to stress and can reduce muscle tension. A healthy body is also better able to handle stress.

5 Relieve Stress USE RELAXATION TECHNIQUES Try deep breathing to help relieve tension: Inhale through your nose. Take in as much air as you can, while expanding your abdomen (lower belly). Exhale slowly through your mouth until your lungs feel empty of breath. As you do this, purse your lips to breathe out slowly. Repeat these steps 3 to 5 times. Try progressive relaxation to relax your whole body: Sit back in a comfortable chair or lie on your back in a quiet room. Start with deep breathing. Inhale deeply and fully tighten a muscle. Notice how tense if feels. Hold the tension for 3 seconds. Exhale while relaxing the tightened muscle. Notice how relaxed it feels. Repeat steps 3 and 4 with a variety of muscles in your body. Start with your head and work down to your toes.

6 Tips for Reducing Stress Be realistic - learn to say no and try to eliminate activities that are not necessary. Shed the superman/superwoman urge - ask yourself what really needs to be done. Meditate - take time to listen to music, relax and think happy thoughts. Visualize - imagine yourself being successful in a stressful situation Make anti-stress stretches part of your daily routine. Take one thing at a time - pick the most important task and work on it. Once you have accomplished it, move on. Enjoy your hobbies - take time to do something you enjoy. Practice deep breathing. Eat properly - limit caffeine, alcohol and sugar. Source:

7 Exercise everyday. Keep regular sleeping hours. Share your feelings - let someone close to you know that you are having a rough day. Let them be the support you need. Be flexible and give in occasionally - try not to be in constant opposition in your professional and personal life. Laugh whenever you can. Do something nice for a friend. Take lots of mini breaks - prolonged sitting contributes to stress. Write appointments on a calendar. Try to get away from noise. Budget both your money and time. Try to reduce the clutter around you. Spend time alone everyday. Think about things to be grateful for. Think positively and surround yourself by others who do the same.