Stress Prevention

Stress Prevention


Here are some ways that you can use the schedule of recent experience to maintain your health and prevent illness.

1. Remind yourself of the amount of change that has happened to you by posting the schedule of recent experience where your family can easily see it.

2. Think about the personal meaning of each change and try to identify some of the feelings you are experiencing.

3. Think about ways you can best adjust to each change.

4. Take your time in making decisions.

5. Try to anticipate life changes and plan well for them.

6. Pace Yourself. Don’t rush. It will get done.

7. View accomplishments as part of daily life rather than as a stopping point, or a time to let down your hair.

8. Be compassionate and patient with yourself. It is not uncommon for people to become overwhelmed by all the stresses in their lives. It takes a while to put into effect coping strategies to deal with stress.

9. Acknowledge what you can control and what you cannot control, and when possible, choose which changes you take on.

10. Try out the stress management and relaxation techniques and incorporate the ones that work best for you into your personalized stress management program.







Recognizing the Signs of Stress



*Many of these complaints can be caused by medical conditions, but often they are the body’s way to handle poorly managed stress.



• Headaches

• Upset Stomach

• Feeling “Uptight”

• Anxiety

• Irritability

• Diarrhea

• Lack of energy

• Loss of hope

• Poor concentration

• Overeating or Skipping meals

• Frequent Colds

• Clumsiness

• Anger

• Feelings of powerlessness

• Forgetfulness

• Indigestion

• Knotted Stomach

• Constant errors of judgment

• Inability to make decisions

• Sadness or lack of interest

• Inability to sleep. Sleepiness, or oversleeping

• New or increased use of tobacco products, alcohol, or other forms of drugs



20 Ways to Manage Stress



1. Think positively and surround yourself with others who think the same.

2. Avoid the trap of demanding too much of yourself. Get help if the task is too big for you.

3. Accept that you can’t control every situation and learn to be flexible.

4. At the start of each day. Write down your list of things to do, then set reasonable priorities.

5. Divide the big tasks into smaller, more manageable ones.

6. Eat a well-balanced diet, full of whole grains, fruits, vegetables, and fiver. Limit sugar.

7. Get plenty of sleep each night.

8. Include moderate exercise into each day to boost your energy level and improve your mood.

9. Make time for relaxation. Try listening to soothing music, meditating, gardening, playing with a pet. Reading a book, or doing something to help you relax.

10. Avoid tobacco, alcohol, and drugs. They only make matters worse.

11. Use mistakes and setbacks as opportunities to learn. You did not fail, you took a chance.

12. If possible, say “NO” to tasks that you know will be stressful to you.

13. Confide in at least one friend, and share your disappointments, as well as your achievements with him or her. Talk things out so that minor frustrations don’t build up.

14. Be ready to admit when you are wrong.

15. Eliminate everyday sources of stress such as clutter, disturbing noises, or loud music.

16. LAUGH! Look for the humor in life and take time to have fun!

17. Remember, it’s ok to cry, even if you are a man.

18. Practice deep breathing. Get in a comfortable position. Take in a slow deep breath through your nose to the count of 5. Hold your breath for another 5 count. Then exhale through your mouth to the count of 5.

19. Prolonged sitting contributes to stress, so add activity to your everyday life by doing such simple things as taking the stairs instead of the elevator, standing or walking while on the telephone, etc.

20. Make anti-stress stretches a part of your day.



Anti-Stress Stretches



1. Finger Fan: Extend your arms straight in front of you with palms up.

Spread your fingers as far apart as possible, and hold for 5 seconds.

2. Upper Back Stretch: Sit up straight with your fingers interlaced behind your head. Keeping your shoulders down, lift your chess

and bring your elbows back as far as you can. Hold for 10 seconds.

3. Ear to Shoulder: Lower your right ear to your shoulder. Hold for 10 seconds.

Repeat on the left side.

4. Overhead Reach: Raise your arms over head and interlace your fingers with palms facing up. Keeping your shoulders down, stretch upwards. Hold for 20 seconds.

5. Knee Pull: While seated, bring one knee up towards your chest as high as possible.

Hold with both hands for 10 seconds. Repeat for other knee.

6. Waist Bend: Reach arms over head with fingers laced together. Facing forward with shoulders down, bend to one side from the waist. Hold for 20 seconds. Repeat other side.