BE A MANAGER: MANAGE YOUR STRESS

It may seem that there’s nothing you can do about your stress level. The bills aren’t going to stop coming, there will never be more hours in the day for all your errands, and your career or family responsibilities will always be demanding. But you have a lot more control than you might think. In fact, the simple realization that you’re in control of your life is the foundation of stress management.

Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun – plus the resilience to hold up under pressure and meet challenges head on.

Identify the sources of stress in your life

Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your procrastination, rather than the actual job demands, that leads to deadline stress.

To identify your true sources of stress, look closely at your habits, attitude, and excuses:

• Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
• Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”).
• Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

  Unhealthy ways of coping with stress

  These coping strategies may temporarily reduce stress, but they cause more damage in the long run:

  Smoking Drinking too much Overeating or undereating Zoning out for hours in front of the TV or computer Withdrawing from friends, family, and activities

  Using pills or drugs to relax       Sleeping too much Procrastinating Filling up every minute of the day to avoid facing problems Taking out your stress on others (lashing out, angry outbursts, physical violence)

sTop youR stRess noW dude!

SIMPLE WAYS FOR YOU TO WORK IT ON!

A few simple changes can quickly reduce your stress levels while improving health and fitness... 1. Control Your Anger: -Watch for the next instance in which you find yourself becoming  annoyed or angry at something trivial or unimportant, then  practice letting go - make a conscious choice not to become  angry or upset. Do not allow yourself to waste thought and  energy where it isn't deserved. Effective anger management is a  tried-and-true stress reducer..

ANGER

2. Breathe:

-Breathe slowly and deeply. Before reacting to the next stressful occurrence, take three deep breaths and release them slowly. If you have a few minutes, try out breathing exercises such as meditation or guided imagery.

BREATHING

3. Slow Down:

-Whenever you feel overwhelmed by stress, practice speaking more slowly than usual. You'll find that you think more clearly and react more reasonably to stressful situations. Stressed people tend to speak fast and breathlessly; by slowing down your speech you'll also appear less anxious and more in control of any situation.

SLOW MOTION!

4. Complete One Simple To Do:
-Jump start an effective time management strategy. Choose one simple thing you have been putting off (e.g. returning a phone call, making a doctor's appointment) and do it immediately. Just taking care of one nagging responsibility can be energizing and can improve your attitude

SEE A DOCTOR!

5. Get Some Fresh Air:
-Get outdoors for a brief break. Our grandparents were right about the healing power of fresh air. Don't be deterred by foul weather or a full schedule. Even five minutes on a balcony or terrace can be rejuvenating. Outdoor exercise is also usually the best option.

GET SOME FRESH AIR

6. Avoid Hunger and Dehydration:
-Drink plenty of water and eat small, nutritious snacks. Hunger and dehydration, even before you're aware of them, can provoke aggressiveness and exacerbate feelings of anxiety and stress.

EAT EVERYTHING YOU WANT!

7. Do a Quick Posture Check:
-Hold your head and shoulders upright and avoid stooping or slumping. Bad posture can lead to muscle tension, pain, and increased stress.

BODY POSTURE

8. Recharge at the Day’s End:
-Plan something rewarding for the end of your stressful day, even if only a relaxing bath or half an hour with a good book. Put aside work, housekeeping or family concerns for a brief period before bedtime and allow yourself to fully relax. Don't spend this time planning tomorrow's schedule or doing chores you didn't get around to during the day. Remember that you need time to recharge and energize yourself - you'll be much better prepared to face another stressful day.

RELAX! TAKE IT EASY!