Stress ReductionStress ReductionByBy

Qi Lan XuQi Lan XuAmanda LeungAmanda Leung

Anna YeeAnna YeeXue Zhen HuangXue Zhen Huang

Xue Ting LinXue Ting LinZhi Yuan ZhuZhi Yuan Zhu

Internally Generated Stress & Internally Generated Stress & AnxietyAnxiety

Anxious worrying Anxious worrying

From a tense From a tense

Hurried approach to lifeHurried approach to life

Relationship problemsRelationship problems

Environmental, Nutritional and Environmental, Nutritional and Job StressJob Stress

Crowding and invasion of personal Crowding and invasion of personal spacespace

Insufficient working and living spaceInsufficient working and living space

NoiseNoise

Dirty or untidy conditionsDirty or untidy conditions

PollutionPollution

A badly organized or run down A badly organized or run down environmentenvironment

Chemical and Nutritional Chemical and Nutritional StressesStresses

CaffeineCaffeine

Bursts of sugar from sweets or Bursts of sugar from sweets or chocolatechocolate

Too much saltToo much salt

Smoking Smoking

Lifestyle And Job StressLifestyle And Job Stress

Too much or too little workToo much or too little workTime pressures and deadlinesTime pressures and deadlinesFrustration and boredom with current roleFrustration and boredom with current roleLack of clear plans and goalsLack of clear plans and goalsDemands from clientsDemands from clientsDisruptions to plansDisruptions to plansFinancial or relationship problemsFinancial or relationship problemsFamily changes Family changes Ill-health, etc….Ill-health, etc….

Fatigue And OverworkFatigue And Overwork

Achieve too much in too little timeAchieve too much in too little time

Not using effective time Not using effective time management strategiesmanagement strategies

Short-Term StressShort-Term Stress

Long-Term StressLong-Term Stress

Stress QuizStress Quiz

This range represents a low level of stress

* 8 or below – great shape

* above 8- reporting some stress, but handling stress well.

0 – 15

16 – 4016 – 40

This range represents a moderate level of stress

•Be aware of how much stress you’re under and the cause of those stress

•Watch for any future events that may add to your level of stress.

41 - 11741 - 117

This range represents great amount of stress

•You should already aware of the stress in your life

•But you may not be aware of what is causing that high stress level.

•Avoid any additional stress until you feel more control of your life.

•Seek professional help

Facts about StressFacts about Stress

•Over 19 million Americans, ages 18- 54, are suffering from stress and anxiety related disorders.

•90% of disease is caused or complicated by stress.

•Stress has been linked to all leading causes of death.

StressStress ReductionReduction

Help from othersHelp from others DIY (Do It Yourself)DIY (Do It Yourself)

Help from othersHelp from others

AcupuncturistAcupuncturist Massage therapistMassage therapist Stress-management consultants Stress-management consultants

DIY (Do It Yourself)DIY (Do It Yourself)

ImageryImagery MeditationMeditation Time ManagementTime Management Environment Environment

ImageryImagery

To imagine a scene, place or event that you To imagine a scene, place or event that you remember as safe, peaceful, rest ful, remember as safe, peaceful, rest ful, beautiful and happybeautiful and happy

Preparation and rehearsalPreparation and rehearsal

MeditationMeditation

BreathingBreathing Focusing on an objectFocusing on an object Focus on a soundFocus on a sound ImageryImagery

Time managementTime management

Focus on your prioritiesFocus on your priorities– Must doMust do– Can be delegatedCan be delegated– Can be droppedCan be dropped

EnvironmentEnvironment improving air quality improving air quality introducing plants introducing plants improving lighting improving lighting maintaining a reasonably decorated, tidy maintaining a reasonably decorated, tidy

environment environment baffling noise where possible baffling noise where possible ensuring that furniture is well-positioned and ensuring that furniture is well-positioned and

comfortable comfortable

CautionCaution

The form of exercise chosen should be The form of exercise chosen should be enjoyableenjoyable

Activities should be non-competitive Activities should be non-competitive Choose activities that promote personal Choose activities that promote personal

satisfactionsatisfaction

Music can release stressMusic can release stress

Whatever your form of stress may be, Whatever your form of stress may be, music let yourself be carried into a music let yourself be carried into a completely relaxed state of mind, spirit completely relaxed state of mind, spirit and physical healingand physical healing

Water sounds are a known source of healing Water sounds are a known source of healing Instrumental music, such as piano or the flute also Instrumental music, such as piano or the flute also

emanates sounds that are serene and peaceful to emanates sounds that are serene and peaceful to the soulthe soul

Sample musicSample music

Album name “Natural Stress Relief”Album name “Natural Stress Relief” Music title “Velvet Rain”Music title “Velvet Rain” You can search for this album @ Yahoo You can search for this album @ Yahoo

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