- Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
- Eat well-balanced meals. Do not skip any meals.
- Healthy Snacks. Try to keep healthy, keep energy-boosting snacks on hand in case of a sugar low (be aware of quick energy solutions). Think carrots, sunflower seeds or nuts.
- Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
- Get enough sleep. When stressed, your body needs additional sleep and rest when needed.
- Exercise daily to help feel good and maintain your health. Check out the fitness tips below.
- Take deep breaths. Inhale and exhale slowly (don't forget to inhale again.)
- Count to 10 slowly. Repeat, and count to 20 if necessary.
- Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get.
- Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
- Resiliency - Resiliency is the ability to master change, thrive under pressure and bounce back from setbacks.
- Welcome humor. A good laugh goes a long way.
- Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
- Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
- Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
- Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.
Breathing is clearly important (understatement of the century). The mindfulness GIF below features a super simple breathing exercise that can help you calm down ASAP.
The GIF is mesmerizing. It starts out as a flat line that turns into a triangle, which is then enveloped by a square. New shapes continue to build on the old ones, eventually turning into an octagon before it all collapses in on itself to start the routine over again. The idea is to breathe in as the shapes expand, then out as they fold down (or vice-versa), for about five seconds each.
Resources:
- Assess How You React to Stress
- Coping With Workplace Stress
- Dominican Hospital Mindfulness Stress Reduction Program - Call 831-457-7099 for information, fee, and current class schedule.
- Meditation - Meditation can wipe away the day's stress, bringing with it inner peace. See how you can easily learn to practice meditation whenever you need it most.
- MHN Stress Management Tools and Resources:
Login in to MHN EAP:
- Company code: santacruz
- Select “Emotional Health” at top of page
- Chose “Resilience and Stress”
- Personalized Telephonic Coaching - Work with your coach to decide on stress management goals and activities through MHN (Employee EAP): 1-800-242-6220
- Stress Management: How to Reduce, Prevent and Cope with Stress
- Stress Management Center - People who don't manage stress well can have headaches, stomach pain, sleeping problems, illness, and depression. You can help manage stress by journaling, meditating, exercising, talking to others, or engaging in a hobby.
- Sutter Health Mindfulness Based Stress Reduction Classes - For more information, fee and current class schedule, call 831-479-6628.
- What is Stress?
- Yoga at Your Desk - Everyday yoga exercises that you can do at your desk to help alleviate the strain of working at the computer. Anyone can do these simple exercises. They only take a few minutes and you can do them at your desk. Try them now.
