Relieving Stress

Drugs and Alcohol Don't Help Don't fool yourself. Drugs, tobacco and alcohol are no cure for stress. Medications such as tranquilizers and sleeping pills should only be used under a doctor's supervision. Frequent and long term use can lead to drug dependence and not dealing with the source of stress.     On The Job Refreshers You spend the largest part of your day on the job. If you find yourself starting to rush or panic - STOP - take a deep breath and give yourself time to think things through and quiet down. Instead of your usual coffee or cigarette break - take a relaxation break and stretch or walk around. Prevent burnout by taking the first half hour at home to unwind from work before starting your "home" work.     Learn to Unwind Relaxation is a skill in itself. Listening to music, exercise, day dreaming and learning how to meditate can help the mind and body quiet down so you feel renewed. Imagery (picturing a quiet scene with all your senses - what it looks like, smells like, tastes like, feels like, sounds like) helps your mind to re-program itself to being able to relax at will.

Express Yourself The stress inside you - thoughts and feelings - can build up tension. Learning how to be assertive, expressing your feelings, (sadness, joy, hurt, anger, excitement) and learning from past experiences can help relieve stress inside you. What worked for you? What do you need to change or learn more about? Who can help you learn?     Think Positive Develop a realistic, positive attitude. Recognizing when you are being unfair or unrealistic with yourself is a good start. Be alert to traps such as, "I have to", "I must", "I can't", "If only." Give yourself applause or a pat on the back for a job well done and look for the positive in "failures" - what have you learned from this experience?     Sink into a Restful Sleep Getting proper rest and sleep gives your mind and body time to quiet down and regenerate. Getting 7 or 8 hours of sleep at least 3 or 4 times a week helps. If stress is affecting your sleep try: Warm milk, Writing down all the things cluttering your mind, and Stretching and taking a warm bath with relaxing music before bed.

PREVENTING STRESS The Big Three 1. Eating Right Helps Foods high in protein, Vitamin C, B vitamins and Vitamin A protect us from the effects of stress. These are found in whole grain products, fruits and vegetables, especially citrus fruits, dark green vegetables, meat and dairy products. Caffeine (in colas, chocolate, tea and coffee) refined sugars, starches and junk food create false energy and stress the body even more. Click here for more information on nutrition and your overall health. 2. Manage Time Better Take five minutes at the beginning of each day and make a "things to do" list. Convert this list into a Priority list of Primary tasks, Secondary tasks and Miscellaneous tasks. Don't over-schedule - leave time for unexpected events. Reward yourself for a job well done. 3. Exercise Away Your Tension You feel healthier and less stressed when you develop an exercise plan that meets your lifestyle, needs and ability. Yoga and stretching exercises are good for developing flexibility and relaxation. Aerobic exercise, swimming, jogging, tennis and biking are good for cardiovascular fitness. Exercise for 20 minutes at least 3 times a week. (Check with your doctor if you are over 35.) Click here for information on the exercise-stress connection.