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Time Management

Dont over-commit yourself.


Prioritize tasks.
Break projects or tasks into small
steps.
Delegate responsibility.
Physical Activities: Exercise, Relaxation
Techniques and Massage Therapy
Exercise
While it is not clear how exercise works out benefits us, the
possible explanations are that vigorous exercise can
increase levels of endorphins, which are known to
provide a sense of well-being and increased
resistance to pain.
According to the Harvard Mental Health Letter, You dont
have to have a program that includes 45 minutes of
sweating and grunting and moaning . . . . A 10-minute walk
is as good a place to start as anything else.
Mindful Rythmic Exercise: Good choices include walking,
running, swimming, dancing,cycling, tai chi, and aerobics,
etc.
While youre exercising, make a conscious effort to pay
attention to your body andthe physical (and sometimes
Physical Activities: Exercise, Relaxation
Techniques and Massage Therapy
Relaxation Techniques
Relaxation techniques such as yoga, meditation, and deep breathing activate the
bodys relaxation response, a state of restfulness.
Some Relaxation Techniques:
Go for a walk
Spend time in nature
Call a good friend
Sweat out tension with a workout
Write in your journal
Take a long bath
Light scented candles
Savor a warm cup of coffee or tea
Play with a pet
Work in your garden
Get a massage
Curl up with a good book
Listen to music
Watch a comedy
Physical Activities: Exercise, Relaxation
Techniques, Hobbies, and Massage Therapy
Hobbies
Listening to Music
Singing
Reading Novels
Writing, Drawing, Painting
Engage in Sports
Mind games, or other Games
Photography
Go to free community events
Volunteerism
Explore
Travel
One study at Harvards Medical School Mind/Body Institute found a reduction in heart rate
of 11 beats/minute and a fall in blood pressure during knitting.
Many consider knitting to be the new yoga, since it provides similar benefits but can be
practiced anywhere, whenever you want, and for any length of time. Like yoga, knitting
forces those who practice it to slow down, take a break from the rush of everyday
tasks, to look at the parts that make the whole, and to expand themselves both
mentally and physically.
Physical Activities: Exercise, Relaxation
Techniques, Hobbies, and Massage
Therapy
Massage Therapy
Maria Hernandez-Reif, PhD, of the
Touch Research Institute at the
University of Miami School of
Medicine, recommends simply
massaging the palm of one hand by
making a circular motion with the
thumb of the other.
Social Activities: Establish Positive
Connections
The simple act of talking face-to-face with another human can trigger hormones
that relieve stress when you're feeling uncomfortable, unsure, or unsafe.
Tips for building relationships
Reach out to a colleague at work
Help someone else by volunteering
Have lunch or coffee with a friend
Ask a loved one to check in with you regularly
Accompany someone to the movies or a concert
Call or email an old friend
Go for a walk with a workout buddy
Schedule a weekly dinner date
Meet new people by taking a class or joining a club
Confide in a clergy member, teacher, or sports coach
Unplug.Don't let the technologies that help you do your work get in the way of
your leisure time. Consider turning off cell phones or beepers when you are with
family or friends. And avoid checking work email when you're not at work.
Mental Activities: Cognitive-Behavioral
Therapy and Guided Imagery
Cognitive-Behavioral Therapy
Think in a healthy way.
It focuses on thought (cognitive) and action (behavioral).
CBT combines several ways to help you change how you
think:
You learn to notice irrational thoughts about yourself.
You learn to stop the thoughts.
You learn to replace the negative thoughts with accurate
thoughts.
You can learn to relax your mind and body. This can lower
your stress.
You can learn to manage your time better. This also can
lower your stress.
Guided Imagery
Guided imagerycan make you feel like you are
experiencing something just by imagining it.
You can doguided imagerywith audio
recordings, an instructor, or a script (a set of
written instructions) to lead you through the
process.
The key is to imagine yourself in a calm,
peaceful setting which can help you relax and
relieve stress.
Emotional Activities: Laugh, Cry,
Practice Assertive Communication,
Stop Worrying
Laugh/Smile
Keep your sense of humor.
"Smiling transmits nerve
impulses from the facial muscles
to the limbic system, a key
emotional center in the brain,
tilting the neurochemical
balance toward calm," Dr. Cooper
explains.
Cry or Burst Out
it is okay to cry or to complain about
life once in a while.
Releasing these negative emotions
can help refresh you to keep you
going again with your everyday
ordeals.
Practice Assertive
Communication
Assertive communication means speaking up for
yourself in a thoughtful, tactful way. Being assertive
helps you express yourself about things that matter to you.
This reduces stress by helping you feel more in control of a
situation.
To be more assertive, you focus on what you say and how
you say it.
State your concerns.
Share your feelings about the situation.
Propose a solution.
Describe how your solution benefits the other person.
Be prepared to make a deal.
Stop Worrying
Worrying can be helpful when it spurs you to take action and solve a problem. But if youre
preoccupied with what ifs and worst-case scenarios, worry becomes a problem. They can sap your
emotional energy, send your anxiety levels soaring, and interfere with your daily life.
Tips to Manage your Worries:
Tip 1: Create a worry period. Rather than trying to stop or get rid of an anxious thought, give
yourself permission to have it, but put off dwelling on it until later.
Tip 2: Ask yourself if the problem is solvable
Problem solving involves evaluating a situation, coming up with concrete steps for dealing with it, and then putting the plan
into action.
Worrying, on the other hand, rarely leads to solutions. No matter how much time you spend dwelling on worst-case scenarios,
youre no more prepared to deal with them should they actually happen.
Productive, solvable worries are those you can take action on right away.Unproductive, unsolvable worries
are those for which there is no corresponding action.
If the worry is solvable, start brainstorming. Focus on the things you have the power to change, rather than the
circumstances or realities beyond your control.
Dealing with unsolvable worries learn to embrace your feelings.
The truth is that emotionslike lifeare messy. They dont always make sense and theyre not always pleasant. But as long as you can accept your feelings as part
of being human, youll be able to experience them without becoming overwhelmed and learn how to use them to your advantage.

Tip 3: Challenge anxious thoughts


Tip 4: Accept uncertainty
Tip 5: Be aware of how others affect you
Tip 6: Practice mindfulness
Acknowledge and observe your anxious thoughts and feelings.Dont try to ignore, fight, or control them like you usually would.
Let your worries go.
Stay focused on the present.
Spiritual Activities: Prayer
and Faith
Keep the faith, keep it stronger
Organized religion may be losing
members, but
prayer is more popular than ever.
Studies show that compared with
those who profess no faith, religious
and spiritual people are calmer and
healthier.
Healthy Lifestyle: Healthy Foods,
Good Rest, Good Sleep
Eat a healthy diet.
Foods that are high in carbohydrates stimulate
the release of serotonin, feel-good brain
chemicals that help induce calm, says Dr.
Cooper. Crackers, pretzels, or a bagel should do
the trick. Be careful not to eattoo many carbs,
though. They can just increase your appetite.
Reduce caffeine and sugar.The temporary "highs"
caffeine and sugar provide often end in with a crash
in mood and energy.
Avoid alcohol, cigarettes, and drugs.
Get enough sleep.
Actual Nature vs. Technological
Nature
Quick Stress Relief Tips
Warm up. Try this tip from David Sobel, MD, author of
The Healthy Mind, Healthy Body Handbook: Rub your hands together vigorously until they feel
warm. Then cup them over your closed eyes for five seconds while you breathe deeply. The
warmth and darkness are comforting.
Say yes to pressure. Michael Reed Gach, PhD, director of the Acupressure Institute in Berkeley,
California, recommends pressing on the following three points:

The Third Eye, located between the eyebrows, in the indentation where the bridge of the nose
meets the forehead.

The Heavenly Pillar, on the back of the neck slightly below the base of the skull, about half an
inch to the left or right of the spine.
The Heavenly Rejuvenation, half an inch below the top of each shoulder, midway between the
base of the neck and the outside of the shoulder blade.
Breathe deeply and apply firm, steady pressure on each point for two to three minutes. The
pressure should cause a mild aching sensation, but not pain.

Straighten up. Slumping restricts breathing and reduces blood and oxygen flow to the brain,
adding to muscle tension and magnifying feelings of panic and helplessness," Dr. Cooper
explains. Straightening your spine has just the opposite effect. It promotes circulation, increases
oxygen levels in your blood and helps lessen muscle tension, all of which promote relaxation.
Employment/Future-Related Stress and Stress
Management

Common Causes of Job Stress:


fear of being laid off
More overtime due to staff cutbacks
Pressure to perform to meet rising expectations but with no increase in job satisfaction
Pressure to work at optimum levelsall the time!
Lack of control over how you do your work
Company Policies
Unclear expectations
Poor communication
Not enough control over assignments
Inadequate pay or benefits
Urgent deadlines
Too much work
Long hours
Uncomfortable physical conditions
Relationship conflicts
Co-workers making careless mistakes
Dealing with rude customers
Lack of co-operation
How the company treats co-workers[5]
Dealing with Job Stress
Tips on Managing Job Stress
Tip 1: Beat workplace stress by reaching out
Tip 2: Support your health with exercise and nutrition
Tip 3: Don't skimp on sleep
Tip 4: Prioritize and organize
Time management tips for reducing job stress:
Create a balanced schedule.
Leave earlier in the morning. Dont add to your stress levels by running late.
Plan regular breaks.
Don't over-commit yourself.
Tip 5: Break bad habits that contribute to workplace stress
Resist perfectionism.
Flip your negative thinking.
Dont try to control the uncontrollable.
Look for humor in the situation.
Clean up your act.
Be proactive about your job and your workplace duties
Additional Tips
When we feel uncertain, helpless, or out of control, our stress levels are
the highest. Here are some things you can do to regain a sense of
control over your job and career.

Clarify your job description. You may then be able to point out that
some of the things you are expected to do are not part of your job
description and gain a little leverage by showing that you've been
putting in work over and above the parameters of your job.

Request a transfer if possible.If your workplace is large enough,


you might be able to escape a toxic environment by tranferring to
another department.
Take time off.If burnout seems inevitable, take a complete break from
work. Go on vacation, use up your sick days, ask for a temporary leave-
of-absenceanything to remove yourself from the situation. Use the
time away to recharge your batteries and take perspective.
How managers or employers can reduce stress
at work

Clarify expectations
Share information with employees to
reduce uncertainty about their jobs
and futures.
Clearly define employees' roles and
responsibilities.
Make management actions
consistent with organizational values.
How managers or employers can
reduce stress at work
Consult your employees
Give workers opportunities to participate in decisions that
affect their jobs.
Be sure the workload is suitable to employees' abilities and
resources; avoid unrealistic deadlines.
Get employee input on work rules, when possible. If they're
involved in the process, they'll be more committed.
Offer rewards and incentives
Praise good work performance verbally and organization-
wide.
Establish a zero-tolerance policy for harassment.
Show that individual workers are valued.
Stress is not what happens to us. It's
our response to what happens. And
that response is something we
can choose.--Maureen Killoran
Stress should be a powerful driving
force, not an obstacle.--Bill Phillips
It's not the load that breaks you
down, it's the way you carry it. --Lou
Holtz
You can't always control what goes
on outside, but you can always
control what goes on inside.--Wayne
Dyer
For fast-acting relief, try slowing
down.
Lily Tomlin
Forget about all the reasons why
something may not work. You only
need to find one good reason why it
will. --Dr. Robert Anthony
If you treat every situation as a life and death matter,
youll die a lot of times.
Dean Smith
When I look back on all these worries, I remember the
story of the old man who said on his deathbed that he
had had a lot of trouble in his life, most of which had
never happened.
Winston Churchill
In times of stress, the best thing we can do for each
other is to listen with our ears and our hearts and to be
assured that our questions are just as important
as our answers.
Fred Rogers