Are you STRESSED?

Where does stress come from?

• External: Physical environment (noise, bright lights) & social environment (major life events, negative interactions with others).
• Internal: Lifestyle choices (smoking, drinking), negative self talk, Type A personality.

How can I tell if I am experiencing stress?

• Physical symptoms: Muscle ache/stiffness, headaches, fatigue, insomnia, heart palpitations, chest pain. Nausea.
• Mental symptoms: Poor concentration & memory, mind racing, loss of humor.
• Emotional symptoms: Anxiety, depression, anger, fear, apathy, poor temper.
• Behavioral symptoms: Nail-biting, yelling, crying. Increased eating and drinking, lack of appetite.

What YOU can do!

Modify lifestyle habits

• Avoid caffeine
• Decrease alcohol intake
• Exercise regularly & eat a well-balance meal
• Get enough sleep
• Relaxation techniques (see Breathing Exercises & Medication)

Your attitude makes a difference

• Make your expectations realistic – when your expectations are realistic, life feels more predictable & more manageable.
• Reframing – change the way you look at negative or stressful situations. Laugh! Have a sense of humor!

Breathing exercises

• Find quiet place with no distractions.
• Sit on chair or cross legged. Sit straight.
• Breathe deeply & slowly through nose without strain.
• Visualize air entering & exiting body.
• Do twice daily, early morning & early evening.

Meditation

• Find quiet place with no distractions.
• Sit on chair or cross-legged with spine straight.
• Choose an object or word to focus on.
• Have a positive attitude.
• Close your eyes.
• Relax your muscles from head to toes.
• Starting with forehead, breathe in and become aware if tension.
• Let go of any tension when you breathe out.
• Continue down your body – eyes, jaws, neck, shoulders, arms, hands, chest, etc.
• Breathe slowly and repeat your focus object or work quietly as you exhale.
• Continue for 10 to 20 minutes.
• Meditate 1 to 2 times a day.