Success Over Stress W h a t Yo u N e e d To K n ow

This Permafold® is not meant to take the place of expert medical care or treatment. Follow your doctor’s or health care provider’s advice.

Permafold® Topics1. What Is Stress?2. Good Health Habits3. Prevent Burnout4. Breathing Exercises5. Relaxation Exercises6. Biofeedback7. Thought Control

Techniques8. Other Tips to Manage

Stress9. Reasons to Call Your

Doctor or Provider

Reviewed and Approved by the Senior Medical Advisory Board

1.What Is Stress?Stress is the way you react toany change (good, bad, real,or even imagined).

These are ways the body responds to stress:

• Pupilsdilate(getwider).• Breathingspeedsup.• Heartratespeedsup.• Oxygenincreasesintheblood.• Bloodmovestomajormuscles.• Bloodpressurerises.• Musclestense.• Sweatingoccurs.• Bloodsugarincreases.• Abstractthinkinggoes

down.

Stresscanmakeyoumoreproductive.Itcanalsohelpyourespondtothreatstoyoursafety,suchasbeingnearafire.

Highlevelsofstress,though,canmakeyoulessproductive.Whenleftunchecked,stresscanleadtohealthproblems.Theseinclude:• Heartburn

• Backorneckpain

• Highbloodpressure

• Heartdisease

• Aloweringofthebody’simmunesystem

Infact,theAmericanAcademyofFamilyPhysiciansstatesthatabouttwo-thirdsofallvisitstothefamilydoctorarestress-related.

3. Prevent BurnoutYou can get burnout from work or anything that takes more energy than you can give. Burnout is not a one-time event. It builds over time. The saying, “An ounce of prevention is worth a pound of cure,” applies to burnout.

Tips to Help Prevent Burnout

• Setcareerandpersonalgoalsthatcanbeachieved.Attempttodowell,butdon’t trytobeperfect.

• Followgoodhealthhabits.(Seetopic2.)• Try nottospreadyourselftoothin.Delegatetasks

atworkandathometolessenyourload.Learntosay, “No.”

• Prioritizewhatyouneedtogetdoneinaday,aweek,etc.

• Reducelongworkorstudyhours,ifyoucan.Themoreyoudoandthelessyourest,themorelikelyburnoutwilloccur.

• Ifyoufeeloverwhelmedwithyourworkload,discussthiswithyourboss.

• Discussfeelingsandproblemsyouarehavingwithyourfamily, friends,andcoworkers.Talking helpstoeasefeelingsoffrustrationthatfeedburnout.Ifthingsdon’t getbetter, gethelp.

• Take regular5to10minuterelaxationbreaks.Takementalbreaksfromstressfulsituations,too.Learntomeditateandtopracticerelaxationtechniques.(See“RelaxationExercises,”topic5.)

• Maketimeforleisureactivitiesthatyouenjoy. Dothesedailyoratleasteveryweek.

• Planoneormorevacationsduringtheyear. Don’t workonyourvacation.

4. Breathing ExercisesBreathing exercises promote relaxation in 4 ways.

1. Theytenseandrelaxmuscles.Taking adeepbreathtensesmusclesusedforbreathing.Adeepexhalerelaxesthem.

2. Theyallowmoreoxygentobeabsorbed.Thisassiststhebody’sresponsetostress.Italsohelpsthebodyrecoverfromstress.

3. Theyincreasetheamountofoxygen,whichallowsthehearttoslowdown.Thishelpscalmyou.

4. Theygiveyouthechancetopauseandplanyourresponsetosomethingthatcausesstress.

2. Good Health Habits

Eat Healthy

• Eatatregulartimes.Don’t skipmeals.Ifyousnack,choosehealthyfoods,suchasfruitsandvegetables,almonds,walnuts,andwhole-graincereals.

• Avoid “junkfoods”–oneshighinfatandsugar.

• Limitcaffeine. Itcancauseanxiety.• Ifyoudrinkalcohol,dosoin

moderation.Thisisupto2drinksadayformenand1drinkadayforwomenandpersonsage65andolder. Onedrinkis:12oz.ofregularbeer;4to5oz.ofwine;or1-1/2oz.of80-proofwhiskey, gin,etc.

• Drink8to10glassesofwatereachday.

• Itisbesttocheckwithyourdoctorabouttakingvitamins,minerals,andherbals.Thisisespeciallytrueforoneslabeled“stressformulas.”Ingeneral,chooseamultivitaminandmineralthatgivesabout100%DailyValues (%DVs).Highdosesofsomenutrients,suchasvitaminB6,canbeharmful.

Follow a balanced diet. Vary your food choices. Find out what to eat for good health from www.ChooseMyPlate.gov.

Tips:• Get enough sleep and rest.• Do regular exercise.This is good for both your

physical and mental health.• Balance work and play. Plan some time for hobbies

and recreation. These relax your mind and are a good break from life’s worries.

Deep Natural Breathing Steps1. Sit in a chair, arms at your sides, legs uncrossed.

2. Note any tension in your muscles.

3. Put one hand on your chest and the other on your abdomen.

4. Take in a breath slowly and deeply through your nose. Allow your abdomen to expand and push up your hand. After your abdomen is full of air, allow your chest to expand pushing up your other hand. This is one long, steady breath.

5. Hold the air in for 3 seconds.

6. Purse your lips and exhale through your mouth.Make a relaxing, whooshing sound.

7. Keep taking long, slow, deep inhales through your nose and let out long, slow exhales through your mouth.

8. Focus on the sound and feeling of deep breathing.Continue for 3 to 5 minutes.

Purifying Sighing Steps

1. Keepyourshoulderserect.2. Letoutabigsigh,makingasoundofreliefasthe

airleavesyourmouth.3. Continuetosigh10to15times,oneaftertheother.Note:Ifyouarepronetohyperventilating,donotdothisbreathingexercise.

5. Relaxation Exercises

Relaxation Response Steps1. Choosea

quietplacethatisfreeofdistraction.Turn off thetelephone.Askforprivacy.

2. Sitinacomfortablepositionsothereisnoextratensioninyourmuscles.Yourchinmaydropabitasyouchoosetorelax.Yourfeetshouldtouchthefloor. Donotliedown.Youmayfallasleep.

3. Closeyoureyesgently. Don’t squeezethemclosed.Expecttofeelveryrelaxed.

4. Repeatawordlike“one”oranyotherone-syllableword.Sayitsilentlyoverandoverfor15minutes.Thereisnorightorwrongwaytodothis.You canrepeatthewordquicklyorslowly. Dowhatevercomesnaturally.

5. Whenthoughtsdistractyou,ignorethem.Returntotheword“one.”Theseotherthoughtsaresupposedtooccur. Letthemgo.Thisshowsthereleaseofstress.

Success Over Stress W h a t Yo u N e e d To K n ow

This Permafold® is not meant to take the place of expert medical care or treatment. Follow your doctor’s or health care provider’s advice.

Permafold® Topics1. What Is Stress?2. Good Health Habits3. Prevent Burnout4. Breathing Exercises5. Relaxation Exercises6. Biofeedback7. Thought Control

Techniques8. Other Tips to Manage

Stress9. Reasons to Call Your

Doctor or Provider

Reviewed and Approved by the Senior Medical Advisory Board

1. What Is Stress?Stress is the way you react to any change (good, bad, real, or even imagined).

These are ways the body responds to stress:

• Pupilsdilate(getwider).• Breathingspeedsup.• Heartratespeedsup.• Oxygenincreasesintheblood.• Bloodmovestomajormuscles.• Bloodpressurerises.• Musclestense.• Sweatingoccurs.• Bloodsugarincreases.• Abstractthinkinggoes

down.

Stresscanmakeyoumoreproductive.Itcanalsohelpyourespondtothreatstoyoursafety,suchasbeingnearafire.

Highlevelsofstress,though,canmakeyoulessproductive.Whenleftunchecked,stresscanleadtohealthproblems.Theseinclude:

• Heartburn• Backorneckpain• Highbloodpressure

• Heartdisease

• Aloweringofthebody’simmunesystem

Infact,theAmericanAcademyofFamilyPhysiciansstatesthatabouttwo-thirdsofallvisitstothefamilydoctorarestress-related.

3. Prevent BurnoutYou can get burnout from work or anything that takes more energy than you can give. Burnout is not a one-time event. It builds over time. The saying, “An ounce of prevention is worth a pound of cure,” applies to burnout.

Tips to Help Prevent Burnout

• Setcareerandpersonalgoalsthatcanbeachieved.Attempttodowell,butdon’ttrytobeperfect.

• Followgoodhealthhabits.(Seetopic2.)• Trynottospreadyourselftoothin.Delegatetasks

atworkandathometolessenyourload.Learntosay,“No.”

• Prioritizewhatyouneedtogetdoneinaday,aweek,etc.

• Reducelongworkorstudyhours,ifyoucan.Themoreyoudoandthelessyourest,themorelikelyburnoutwilloccur.

• Ifyoufeeloverwhelmedwithyourworkload,discussthiswithyourboss.

• Discussfeelingsandproblemsyouarehavingwithyourfamily,friends,andcoworkers.Talkinghelpstoeasefeelingsoffrustrationthatfeedburnout.Ifthingsdon’tgetbetter,gethelp.

• Takeregular5to10minuterelaxationbreaks.Takementalbreaksfromstressfulsituations,too.Learntomeditateandtopracticerelaxationtechniques.(See“RelaxationExercises,”topic5.)

• Maketimeforleisureactivitiesthatyouenjoy.Dothesedailyoratleasteveryweek.

• Planoneormorevacationsduringtheyear.Don’tworkonyourvacation.

4. Breathing ExercisesBreathing exercises promote relaxation in 4 ways.

1. Theytenseandrelaxmuscles.Takingadeepbreathtensesmusclesusedforbreathing.Adeepexhalerelaxesthem.

2. Theyallowmoreoxygentobeabsorbed.Thisassiststhebody’sresponsetostress.Italsohelpsthebodyrecoverfromstress.

3. Theyincreasetheamountofoxygen,whichallowsthehearttoslowdown.Thishelpscalmyou.

4. Theygiveyouthechancetopauseandplanyourresponsetosomethingthatcausesstress.

2. Good Health Habits

Eat Healthy

• Eatatregulartimes.Don’tskipmeals.Ifyousnack,choosehealthyfoods,suchasfruitsandvegetables,almonds,walnuts,andwhole-graincereals.

• Avoid“junkfoods”–oneshighinfatandsugar.

• Limitcaffeine.Itcancauseanxiety.• Ifyoudrinkalcohol,dosoin

moderation.Thisisupto2drinksadayformenand1drinkadayforwomenandpersonsage65andolder.Onedrinkis:12oz.ofregularbeer;4to5oz.ofwine;or1-1/2oz.of80-proofwhiskey,gin,etc.

• Drink8to10glassesofwatereachday.

• Itisbesttocheckwithyourdoctorabouttakingvitamins,minerals,andherbals.Thisisespeciallytrueforoneslabeled“stressformulas.”Ingeneral,chooseamultivitaminandmineralthatgivesabout100%DailyValues(%DVs).Highdosesofsomenutrients,suchasvitaminB6,canbeharmful.

Follow a balanced diet. Vary your food choices. Find out what to eat for good health from www.ChooseMyPlate.gov.

Tips:• Get enough sleep and rest.• Do regular exercise. This is good for both your

physical and mental health.• Balance work and play. Plan some time for hobbies

and recreation. These relax your mind and are a good break from life’s worries.

Deep Natural Breathing Steps1. Sit in a chair, arms at your sides, legs uncrossed.

2. Note any tension in your muscles.

3. Put one hand on your chest and the other on your abdomen.

4. Take in a breath slowly and deeply through your nose. Allow your abdomen to expand and push up your hand. After your abdomen is full of air, allow your chest to expand pushing up your other hand. This is one long, steady breath.

5. Hold the air in for 3 seconds.

6. Purse your lips and exhale through your mouth. Make a relaxing, whooshing sound.

7. Keep taking long, slow, deep inhales through your nose and let out long, slow exhales through your mouth.

8. Focus on the sound and feeling of deep breathing. Continue for 3 to 5 minutes.

Purifying Sighing Steps

1. Keepyourshoulderserect.2. Letoutabigsigh,makingasoundofreliefasthe

airleavesyourmouth.3. Continuetosigh10to15times,oneaftertheother.Note:Ifyouarepronetohyperventilating,donotdothisbreathingexercise.

5. Relaxation Exercises

Relaxation Response Steps1. Choosea

quietplacethatisfreeofdistraction.Turnoffthetelephone.Askforprivacy.

2. Sitinacomfortablepositionsothereisnoextratensioninyourmuscles.Yourchinmaydropabitasyouchoosetorelax.Yourfeetshouldtouchthefloor.Donotliedown.Youmayfallasleep.

3. Closeyoureyesgently.Don’tsqueezethemclosed.Expecttofeelveryrelaxed.

4. Repeatawordlike“one”oranyotherone-syllableword.Sayitsilentlyoverandoverfor15minutes.Thereisnorightorwrongwaytodothis.Youcanrepeatthewordquicklyorslowly.Dowhatevercomesnaturally.

5. Whenthoughtsdistractyou,ignorethem.Returntotheword“one.”Theseotherthoughtsaresupposedtooccur.Letthemgo.Thisshowsthereleaseofstress.

Success Over Stress W h a t Yo u N e e d To K n ow

This Permafold® is not meant to take the place of expert medical care or treatment. Follow your doctor’s or health care provider’s advice.

Permafold® Topics1. What Is Stress?2. Good Health Habits3. Prevent Burnout4. Breathing Exercises5. Relaxation Exercises6. Biofeedback7. Thought Control

Techniques8. Other Tips to Manage

Stress9. Reasons to Call Your

Doctor or Provider

Reviewed and Approved by the Senior Medical Advisory Board

1. What Is Stress?Stress is the way you react to any change (good, bad, real, or even imagined).

These are ways the body responds to stress:

• Pupilsdilate(getwider).• Breathingspeedsup.• Heartratespeedsup.• Oxygenincreasesintheblood.• Bloodmovestomajormuscles.• Bloodpressurerises.• Musclestense.• Sweatingoccurs.• Bloodsugarincreases.• Abstractthinkinggoes

down.

Stresscanmakeyoumoreproductive.Itcanalsohelpyourespondtothreatstoyoursafety,suchasbeingnearafire.

Highlevelsofstress,though,canmakeyoulessproductive.Whenleftunchecked,stresscanleadtohealthproblems.Theseinclude:

• Heartburn• Backorneckpain• Highbloodpressure

• Heartdisease

• Aloweringofthebody’simmunesystem

Infact,theAmericanAcademyofFamilyPhysiciansstatesthatabouttwo-thirdsofallvisitstothefamilydoctorarestress-related.

3. Prevent BurnoutYou can get burnout from work or anything that takes more energy than you can give. Burnout is not a one-time event. It builds over time. The saying, “An ounce of prevention is worth a pound of cure,” applies to burnout.

Tips to Help Prevent Burnout

• Setcareerandpersonalgoalsthatcanbeachieved.Attempttodowell,butdon’ttrytobeperfect.

• Followgoodhealthhabits.(Seetopic2.)• Trynottospreadyourselftoothin.Delegatetasks

atworkandathometolessenyourload.Learntosay,“No.”

• Prioritizewhatyouneedtogetdoneinaday,aweek,etc.

• Reducelongworkorstudyhours,ifyoucan.Themoreyoudoandthelessyourest,themorelikelyburnoutwilloccur.

• Ifyoufeeloverwhelmedwithyourworkload,discussthiswithyourboss.

• Discussfeelingsandproblemsyouarehavingwithyourfamily,friends,andcoworkers.Talkinghelpstoeasefeelingsoffrustrationthatfeedburnout.Ifthingsdon’tgetbetter,gethelp.

• Takeregular5to10minuterelaxationbreaks.Takementalbreaksfromstressfulsituations,too.Learntomeditateandtopracticerelaxationtechniques.(See“RelaxationExercises,”topic5.)

• Maketimeforleisureactivitiesthatyouenjoy.Dothesedailyoratleasteveryweek.

• Planoneormorevacationsduringtheyear.Don’tworkonyourvacation.

4. Breathing ExercisesBreathing exercises promote relaxation in 4 ways.

1. Theytenseandrelaxmuscles.Takingadeepbreathtensesmusclesusedforbreathing.Adeepexhalerelaxesthem.

2. Theyallowmoreoxygentobeabsorbed.Thisassiststhebody’sresponsetostress.Italsohelpsthebodyrecoverfromstress.

3. Theyincreasetheamountofoxygen,whichallowsthehearttoslowdown.Thishelpscalmyou.

4. Theygiveyouthechancetopauseandplanyourresponsetosomethingthatcausesstress.

2. Good Health Habits

Eat Healthy

• Eatatregulartimes.Don’tskipmeals.Ifyousnack,choosehealthyfoods,suchasfruitsandvegetables,almonds,walnuts,andwhole-graincereals.

• Avoid“junkfoods”–oneshighinfatandsugar.

• Limitcaffeine.Itcancauseanxiety.• Ifyoudrinkalcohol,dosoin

moderation.Thisisupto2drinksadayformenand1drinkadayforwomenandpersonsage65andolder.Onedrinkis:12oz.ofregularbeer;4to5oz.ofwine;or1-1/2oz.of80-proofwhiskey,gin,etc.

• Drink8to10glassesofwatereachday.

• Itisbesttocheckwithyourdoctorabouttakingvitamins,minerals,andherbals.Thisisespeciallytrueforoneslabeled“stressformulas.”Ingeneral,chooseamultivitaminandmineralthatgivesabout100%DailyValues(%DVs).Highdosesofsomenutrients,suchasvitaminB6,canbeharmful.

Follow a balanced diet. Vary your food choices. Find out what to eat for good health from www.ChooseMyPlate.gov.

Tips:• Get enough sleep and rest.• Do regular exercise. This is good for both your

physical and mental health.• Balance work and play. Plan some time for hobbies

and recreation. These relax your mind and are a good break from life’s worries.

Deep Natural Breathing Steps1. Sit in a chair, arms at your sides, legs uncrossed.

2. Note any tension in your muscles.

3. Put one hand on your chest and the other on your abdomen.

4. Take in a breath slowly and deeply through your nose. Allow your abdomen to expand and push up your hand. After your abdomen is full of air, allow your chest to expand pushing up your other hand. This is one long, steady breath.

5. Hold the air in for 3 seconds.

6. Purse your lips and exhale through your mouth. Make a relaxing, whooshing sound.

7. Keep taking long, slow, deep inhales through your nose and let out long, slow exhales through your mouth.

8. Focus on the sound and feeling of deep breathing. Continue for 3 to 5 minutes.

Purifying Sighing Steps

1. Keepyourshoulderserect.2. Letoutabigsigh,makingasoundofreliefasthe

airleavesyourmouth.3. Continuetosigh10to15times,oneaftertheother.Note:Ifyouarepronetohyperventilating,donotdothisbreathingexercise.

5. Relaxation Exercises

Relaxation Response Steps1. Choosea

quietplacethatisfreeofdistraction.Turnoffthetelephone.Askforprivacy.

2. Sitinacomfortablepositionsothereisnoextratensioninyourmuscles.Yourchinmaydropabitasyouchoosetorelax.Yourfeetshouldtouchthefloor.Donotliedown.Youmayfallasleep.

3. Closeyoureyesgently.Don’tsqueezethemclosed.Expecttofeelveryrelaxed.

4. Repeatawordlike“one”oranyotherone-syllableword.Sayitsilentlyoverandoverfor15minutes.Thereisnorightorwrongwaytodothis.Youcanrepeatthewordquicklyorslowly.Dowhatevercomesnaturally.

5. Whenthoughtsdistractyou,ignorethem.Returntotheword“one.”Theseotherthoughtsaresupposedtooccur.Letthemgo.Thisshowsthereleaseofstress.

© 2012, 15th ed., American Institute for Preventive Medicine, Farmington Hills, Michigan • www.HealthyLife.com

For More Information, Contact:

NationalInstituteforOccupationalSafetyandHealth(NIOSH)800.232.4636•www.cdc.gov/niosh

GetFreeHealthInformation,from:www.HealthyLearn.com

Progressive Relaxation Steps1. Sitinachairandcloseyoureyes.Restyour

forearmsonthesidesofthechair.Placeyourpalmsdownward.

2. Takeafewslow,deepbreaths.3. Focusonanymuscletensionyoufeel,butdo

nothingaboutit.4. “Tense”andtightenamusclegroup(aslisted

below)for5seconds.Thentellyourselfto“relax”andletthetensiondissolvefor30seconds.Dothisforeachbodypart.– Bendbotharmsattheelbowsandwrists.

Makeafistwitheachhand.Relax.– Pressyourbackagainstthechair.Relax.– Tightenyourabdomen.Relax.– Liftandextendyourlowerlegs.Relax.– Tightenyourjaw.Relax.– Squinchyoureyes.Relax.– Tuckyourchinagainstyourchest.Relax.

Note:Don’tholdyourbreathduringthetensingphase.Don’ttightenanybodyregionthatisweakorinjured.

5. Keepbreathingslowlyanddeeply.6. Focusontheoverallfeelingofrelaxation.Let

yourbodygolimp.Letyourheadandshouldersdropforward.

7. Imaginethatyoufeelanenergizingwarmthflowingthroughyourbody.

8. Slowlyopenyoureyes.Notehowrefreshedyoufeel.

6. Biofeedback

Therearealsobiofeedbackmachinesforhomeuse.Oneexampleisarelaxometer.Itisthesizeofatransistorradio.Youattachtwosmallelectrodestothepalmofyourhand.Soundsarerelayedthroughearphonestogaugeyourrelaxationlevel.

Takingyourownpulseisalsoabiofeedbackmethod.Feelyourpulseatyourwristoronthesideofyourneck.Counthowmanytimesyoufeelyourpulsebeatin10seconds.Multiplythatnumberby6.Thisisyour1-minutepulserate.Takeyourpulsebeforeandafterdoingarelaxationtechnique.Yourpulserateshouldbelowerafteryoudorelaxationexercises.

Biofeedback uses special machines to monitor stress responses, such as heart rate, sweating, etc. While hooked up to biofeedback devices, you learn to control your body’s automatic responses to stress. Then you learn to do the same thing without the machines. Biofeedback is taught at centers that specialize in this technique.

7. Thought Control Techniques

Tips

• Counttotenwhenyou’resoupsetyouwanttoscream.Itbuysyoutimesoyoucanthinkaboutwhat’sbotheringyou.Thishelpstocalmyoudown.

• Ownapet.Studiesshowthathavingapet,suchasadogorcat,appearstocutdowntheeffectsofstressonhealth.

• Haveacupofwarmherbaltea.Sipitslowlyandsavoritssoothingwarmthandaroma.

• Changethingsaroundyoutogetridoformanageyourexposuretothingsthatcausestress.

• Budgetyourtime.Makea“todo”list.Rankorderdailytasks.Don’tcommittodoingtoomuch.

• Viewchangesaspositivechallenges.

• Sometimesaproblemisoutofcontrol.Whenthishappens,acceptituntilchangescanbemade.

• Talkouttroubles.Talkwithafriend,relative,ormemberoftheclergy.Someoneelsecanhelpyouseeaproblemfromanotherpointofview.

• Whenyoufeelyouaregettingnowherewithaproblem,escapeforalittlewhile.Takeawalk,readabook,visitamuseum,ortakeadrive.Leavingasituationforashorttimehelpsyoudevelopnewattitudes.

Thought StoppingUse this when you are obsessed with negative thoughts. If work problems dominate your thoughts, picture an “off duty” sign for the stop sign.

1. Isolatethestressfulthought.2. Closeyoureyes.Brieflyfocusonthestressfulthought.3. Counttothree.4. Shout“Stop!”(Or,ifothersareinearshot,picturea

stopsign,aflashingredlight,ortheword“Stop”inboldletters.)

5. Ifthethoughtreturns,repeatsteps2to4.6. Gobacktoyournormalactivity.Youshouldfeelbetter.

“Rehearse” for Stressful Events Stage actors rehearse their lines before a play. You can rehearse how you want to feel during events, etc. that cause stress for you. Doing this can help you relax when the stressful event really takes place. Follow these steps:

1. Closeyoureyesandunwind.Releaseallthetensioninyourmuscles.

2. Foraminuteortwo,focusonfeelingrelaxed.3. Forthenextminuteorso,thinkthatyouarereally

takingpartintheeventthatcausesstressforyou.

4. Focusagainonfeelingrelaxed.5. Picturetheeventonceagain.Pictureasmany

detailsasyoucan.(Whatisthesetting?Whatareyouwearing?Whoelseisthere?)

6. Imaginefeelingcalmasyouhandlethestress-causingeventwithsuccess.

7. Imagineapositiveoutcome.Seeyourbosstellyouthatyoudidagoodjob,etc.

• Laughalot.Laughterreleasestension.It’shardtofeelstressinthemiddleofabellylaugh.

• Takeashowerorbathwithwarmwater.Thiswillsootheandcalmyournervesandmuscles.

• Listentosoothingmusicinaquiet,calmplace.Focusonthecalmnessofthemusic.Whenthemusicends,youshouldfeelmorerelaxed.

• Rewardyourselfwiththingsthatmakeyoufeelgood.Addtoyourstampcollection.Buyflowers.Picnicinthepark.Giveyourselfsome“me”time.

• Helpothers.Thistakesthefocusoffofyouandputsitontheneedsofothers.

• Haveagoodcry.Tearscanhelpcleansethebodyofsubstancesthatformunderstress.Tearsalsoreleaseanaturalpain-relievingsubstancefromthebrain.

For any of the problems listed below, call your doctor or health care provider. You will get advice on what to do.

• Anxiety• Nervousness• Cryingspells• Confusionabouthowtohandleyourproblems• Youabusealcoholand/ordrugs(illegalor

prescription)todealwithstress.• Youhavebeenapartofatraumaticeventinthe

past(e.g.,armedcombat,airplanecrash,rape,orassault)andyounowhaveanyoftheseproblems:– Flashbacks(yourelivethestressfulevent)– Painfulmemories– Nightmares– Feelingeasilystartledand/orcranky– Feeling“emotionallynumb”anddetachedfrom

othersandtheoutsideworld– Troublefallingasleepand/orstayingasleep– Anxietyand/ordepression

• Yousufferfromamedicalillnessthatyouareunabletocopewithorthatleadsyoutoneglectpropertreatment.

• Youwithdrawfromfriends,relatives,andcoworkersand/oryellatthemevenwhenyouareonlyslightyannoyed.

9. Reasons to Call Your Doctor or Provider

8. Other Tips to Manage Stress

More Tips

© 2012, 15th ed., American Institute for Preventive Medicine, Farmington Hills, Michigan • www.HealthyLife.com

For More Information, Contact:

NationalInstituteforOccupationalSafetyandHealth(NIOSH)800.232.4636•www.cdc.gov/niosh

GetFreeHealthInformation,from:www.HealthyLearn.com

Progressive Relaxation Steps1. Sitinachairandcloseyoureyes.Restyour

forearmsonthesidesofthechair.Placeyourpalmsdownward.

2. Takeafewslow,deepbreaths.3. Focusonanymuscletensionyoufeel,butdo

nothingaboutit.4. “Tense”andtightenamusclegroup(aslisted

below)for5seconds.Thentellyourselfto“relax”andletthetensiondissolvefor30seconds.Dothisforeachbodypart.– Bendbotharmsattheelbowsandwrists.

Makeafistwitheachhand.Relax.– Pressyourbackagainstthechair.Relax.– Tightenyourabdomen.Relax.– Liftandextendyourlowerlegs.Relax.– Tightenyourjaw.Relax.– Squinchyoureyes.Relax.– Tuckyourchinagainstyourchest.Relax.

Note:Don’tholdyourbreathduringthetensingphase.Don’ttightenanybodyregionthatisweakorinjured.

5. Keepbreathingslowlyanddeeply.6. Focusontheoverallfeelingofrelaxation.Let

yourbodygolimp.Letyourheadandshouldersdropforward.

7. Imaginethatyoufeelanenergizingwarmthflowingthroughyourbody.

8. Slowlyopenyoureyes.Notehowrefreshedyoufeel.

6. Biofeedback

Therearealsobiofeedbackmachinesforhomeuse.Oneexampleisarelaxometer.Itisthesizeofatransistorradio.Youattachtwosmallelectrodestothepalmofyourhand.Soundsarerelayedthroughearphonestogaugeyourrelaxationlevel.

Takingyourownpulseisalsoabiofeedbackmethod.Feelyourpulseatyourwristoronthesideofyourneck.Counthowmanytimesyoufeelyourpulsebeatin10seconds.Multiplythatnumberby6.Thisisyour1-minutepulserate.Takeyourpulsebeforeandafterdoingarelaxationtechnique.Yourpulserateshouldbelowerafteryoudorelaxationexercises.

Biofeedback uses special machines to monitor stress responses, such as heart rate, sweating, etc. While hooked up to biofeedback devices, you learn to control your body’s automatic responses to stress. Then you learn to do the same thing without the machines. Biofeedback is taught at centers that specialize in this technique.

7. Thought Control Techniques

Tips

• Counttotenwhenyou’resoupsetyouwanttoscream.Itbuysyoutimesoyoucanthinkaboutwhat’sbotheringyou.Thishelpstocalmyoudown.

• Ownapet.Studiesshowthathavingapet,suchasadogorcat,appearstocutdowntheeffectsofstressonhealth.

• Haveacupofwarmherbaltea.Sipitslowlyandsavoritssoothingwarmthandaroma.

• Changethingsaroundyoutogetridoformanageyourexposuretothingsthatcausestress.

• Budgetyourtime.Makea“todo”list.Rankorderdailytasks.Don’tcommittodoingtoomuch.

• Viewchangesaspositivechallenges.

• Sometimesaproblemisoutofcontrol.Whenthishappens,acceptituntilchangescanbemade.

• Talkouttroubles.Talkwithafriend,relative,ormemberoftheclergy.Someoneelsecanhelpyouseeaproblemfromanotherpointofview.

• Whenyoufeelyouaregettingnowherewithaproblem,escapeforalittlewhile.Takeawalk,readabook,visitamuseum,ortakeadrive.Leavingasituationforashorttimehelpsyoudevelopnewattitudes.

Thought StoppingUse this when you are obsessed with negative thoughts. If work problems dominate your thoughts, picture an “off duty” sign for the stop sign.

1. Isolatethestressfulthought.2. Closeyoureyes.Brieflyfocusonthestressfulthought.3. Counttothree.4. Shout“Stop!”(Or,ifothersareinearshot,picturea

stopsign,aflashingredlight,ortheword“Stop”inboldletters.)

5. Ifthethoughtreturns,repeatsteps2to4.6. Gobacktoyournormalactivity.Youshouldfeelbetter.

“Rehearse” for Stressful Events Stage actors rehearse their lines before a play. You can rehearse how you want to feel during events, etc. that cause stress for you. Doing this can help you relax when the stressful event really takes place. Follow these steps:

1. Closeyoureyesandunwind.Releaseallthetensioninyourmuscles.

2. Foraminuteortwo,focusonfeelingrelaxed.3. Forthenextminuteorso,thinkthatyouarereally

takingpartintheeventthatcausesstressforyou.

4. Focusagainonfeelingrelaxed.5. Picturetheeventonceagain.Pictureasmany

detailsasyoucan.(Whatisthesetting?Whatareyouwearing?Whoelseisthere?)

6. Imaginefeelingcalmasyouhandlethestress-causingeventwithsuccess.

7. Imagineapositiveoutcome.Seeyourbosstellyouthatyoudidagoodjob,etc.

• Laughalot.Laughterreleasestension.It’shardtofeelstressinthemiddleofabellylaugh.

• Takeashowerorbathwithwarmwater.Thiswillsootheandcalmyournervesandmuscles.

• Listentosoothingmusicinaquiet,calmplace.Focusonthecalmnessofthemusic.Whenthemusicends,youshouldfeelmorerelaxed.

• Rewardyourselfwiththingsthatmakeyoufeelgood.Addtoyourstampcollection.Buyflowers.Picnicinthepark.Giveyourselfsome“me”time.

• Helpothers.Thistakesthefocusoffofyouandputsitontheneedsofothers.

• Haveagoodcry.Tearscanhelpcleansethebodyofsubstancesthatformunderstress.Tearsalsoreleaseanaturalpain-relievingsubstancefromthebrain.

For any of the problems listed below, call your doctor or health care provider. You will get advice on what to do.

• Anxiety• Nervousness• Cryingspells• Confusionabouthowtohandleyourproblems• Youabusealcoholand/ordrugs(illegalor

prescription)todealwithstress.• Youhavebeenapartofatraumaticeventinthe

past(e.g.,armedcombat,airplanecrash,rape,orassault)andyounowhaveanyoftheseproblems:– Flashbacks(yourelivethestressfulevent)– Painfulmemories– Nightmares– Feelingeasilystartledand/orcranky– Feeling“emotionallynumb”anddetachedfrom

othersandtheoutsideworld– Troublefallingasleepand/orstayingasleep– Anxietyand/ordepression

• Yousufferfromamedicalillnessthatyouareunabletocopewithorthatleadsyoutoneglectpropertreatment.

• Youwithdrawfromfriends,relatives,andcoworkersand/oryellatthemevenwhenyouareonlyslightyannoyed.

9. Reasons to Call Your Doctor or Provider

8. Other Tips to Manage Stress

More Tips

© American Institute for Preventive Medicine, Farmington Hills, Michigan • www.HealthyLife.com

For More Information, Contact:

NationalInstituteforOccupationalSafetyandHealth(NIOSH)800.232.4636•www.cdc.gov/niosh

GetFreeHealthInformation,from:www.HealthyLearn.com

Progressive Relaxation Steps1. Sitinachairandcloseyoureyes.Restyour

forearmsonthesidesofthechair. Placeyourpalmsdownward.

2. Take afewslow,deepbreaths.3. Focusonanymuscletensionyoufeel,butdo

nothingaboutit.4. “Tense” andtightenamusclegroup(aslisted

below)for5seconds.Thentellyourselfto“relax”andletthetensiondissolvefor30seconds.Dothisforeachbodypart.– Bendbotharmsattheelbowsandwrists.

Makeafistwitheachhand.Relax.– Pressyourbackagainstthechair. Relax.– Tighten yourabdomen.Relax.– Liftandextendyourlowerlegs.Relax.– Tighten yourjaw.Relax.– Squinchyoureyes.Relax.– Tuck yourchinagainstyourchest.Relax.Note:Don’t holdyourbreathduringthetensingphase.Don’t tightenanybodyregionthatisweakorinjured.

5. Keepbreathingslowlyanddeeply.6. Focusontheoverallfeelingofrelaxation.Let

yourbodygolimp.Letyourheadandshouldersdropforward.

7. Imaginethatyoufeelanenergizing warmthflowingthroughyourbody.

8. Slowlyopenyoureyes.Notehowrefreshedyoufeel.

6. Biofeedback

Therearealsobiofeedbackmachinesforhomeuse.Oneexampleisarelaxometer. Itisthesizeofatransistorradio.Youattachtwosmallelectrodestothepalmofyourhand.Soundsarerelayedthroughearphonestogaugeyourrelaxationlevel.

Taking yourownpulseisalsoabiofeedbackmethod.Feelyourpulseatyourwristoronthesideofyourneck.Counthowmanytimesyoufeelyourpulsebeatin10seconds.Multiplythatnumberby6.Thisisyour1-minutepulserate.Take yourpulsebeforeandafterdoingarelaxationtechnique.Your pulserateshouldbelowerafteryoudorelaxationexercises.

Biofeedback uses special machines to monitor stress responses, such as heart rate, sweating,etc. While hooked up to biofeedback devices, you learn to control your body’s automatic responses to stress.Then you learn to do the same thing without the machines.Biofeedback is taught at centers that specialize in this technique.

7. Thought Control Techniques

Tips

• Counttotenwhenyou’resoupsetyouwanttoscream.Itbuysyoutimesoyoucanthinkaboutwhat’s botheringyou.Thishelpstocalmyoudown.

• Ownapet.Studiesshowthathavingapet,suchasadogorcat,appearstocutdowntheeffects ofstressonhealth.

• Haveacupofwarmherbaltea.Sipitslowlyandsavoritssoothingwarmthandaroma.

• Changethingsaroundyoutogetridoformanageyourexposuretothingsthatcausestress.

• Budgetyourtime.Makea“todo”list.Rankorderdailytasks.Don’t committodoingtoomuch.

• View changesaspositivechallenges.• Sometimesaproblemisoutofcontrol.Whenthishappens,acceptituntilchangescanbemade.

• Talk outtroubles.Talk withafriend,relative,ormemberoftheclergy.Someoneelsecanhelpyouseeaproblemfromanotherpointofview.

• Whenyoufeelyouaregettingnowherewithaproblem,escapeforalittlewhile.Take awalk,readabook,visitamuseum,ortakeadrive.Leavingasituationforashorttimehelpsyoudevelopnewattitudes.

Thought StoppingUse this when you are obsessed with negative thoughts. If work problems dominate your thoughts, picture an “off duty” sign for the stop sign.

1. Isolatethestressfulthought.2. Closeyoureyes.Brieflyfocusonthestressfulthought.3. Counttothree.4. Shout“Stop!”(Or, ifothersareinearshot,picturea

stopsign,aflashingredlight,ortheword“Stop”inboldletters.)

5. Ifthethoughtreturns,repeatsteps2to4.6. Gobacktoyournormalactivity.You shouldfeelbetter.

“Rehearse” for Stressful Events Stage actors rehearse their lines before a play. You canrehearse how you want to feel during events, etc. that cause stress for you. Doing this can help you relax when the stressful event really takes place. Follow these steps:

1. Closeyoureyesandunwind.Releaseallthetensioninyourmuscles.

2. Foraminuteortwo,focusonfeelingrelaxed.3. Forthenextminuteorso,thinkthatyouarereally

takingpartintheeventthatcausesstressforyou.

4. Focusagainonfeelingrelaxed.5. Picturetheeventonceagain.Pictureasmany

detailsasyoucan.(Whatisthesetting?Whatareyouwearing?Whoelseisthere?)

6. Imaginefeelingcalmasyouhandlethestress-causingeventwithsuccess.

7. Imagineapositiveoutcome.Seeyourbosstellyouthatyoudidagoodjob,etc.

• Laughalot.Laughterreleasestension.It’shardtofeelstressinthemiddleofabellylaugh.

• Takeashowerorbathwithwarmwater.Thiswillsootheandcalmyournervesandmuscles.

• Listentosoothingmusicinaquiet,calmplace.Focusonthecalmnessofthemusic.Whenthemusicends,youshouldfeelmorerelaxed.

• Rewardyourselfwiththingsthatmakeyoufeelgood.Addtoyourstampcollection.Buyflowers.Picnicinthepark.Giveyourselfsome“me”time.

• Helpothers.Thistakesthefocusoffofyouandputsitontheneedsofothers.

• Haveagoodcry.Tearscanhelpcleansethebodyofsubstancesthatformunderstress.Tearsalsoreleaseanaturalpain-relievingsubstancefromthebrain.

For any of the problems listed below, call your doctor or health care provider. You will get advice on what to do.

• Anxiety• Nervousness• Cryingspells• Confusionabouthowtohandleyourproblems• Youabusealcoholand/ordrugs(illegalor

prescription)todealwithstress.• Youhavebeenapartofatraumaticeventinthe

past(e.g.,armedcombat,airplanecrash,rape,orassault)andyounowhaveanyoftheseproblems:– Flashbacks(yourelivethestressfulevent)– Painfulmemories– Nightmares– Feelingeasilystartledand/orcranky– Feeling“emotionallynumb”anddetachedfrom

othersandtheoutsideworld– Troublefallingasleepand/orstayingasleep– Anxietyand/ordepression

• Yousufferfromamedicalillnessthatyouareunabletocopewithorthatleadsyoutoneglectpropertreatment.

• Youwithdrawfromfriends,relatives,andcoworkersand/oryellatthemevenwhenyouareonlyslightyannoyed.

9. Reasons to Call YourDoctor or Provider

8. Other Tips to Manage Stress

More Tips