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Stress Relief ProgramProvided by Matria WellCare

Stress Relief Program •

It can have real negative effects on your health — not to mention your state of mind. Luckily, there are ways to reduce and manage it.The Stress Relief Program will give you the tools, support and advice you need to manage daily stress.

Using the program is easy! Each week we’ll provide you with a specific goal and information and resources to help you achieve it.Then during the week one of our expert coaches will provide you withpersonalized advice based on your current situation. Just knowing that you havesomeone on your side checking in on your progress will give you added motivation to stay with it.

If you’re able to use the Internet, you can log on for more support and personalized tips on-line.Here is an overview of the program:

Week One: Get StartedLearn the basics about stress and rate your current stress level.

Week Two: Stress Reducing StrategiesCreate your own customized plan to handle stress.

Week Three: Manage Work StressYour job shouldn’t be stressful! Find ways to keep a balance at work.

Week Four: Stress-Busting ExerciseGetting more active can help you feel better mentally and physically!

Week Five: Relaxation StrategiesTry relaxation techniques you can incorporate into your everyday routine.

Week Six: Keep It Up!Learn about coping strategies that can help you reduce stress for the long-term.

Healthy Regards!

Welcome to the Stress Relief Program!

Stress is notjust a fact of life.


Week 1: Get Started

Your Goals This Week:

• Learn the basics about stress and your health.

• Rate your current stress level. • Start a stress journal (page 17).

Welcome to your program! For thenext six weeks we’ll help you findways to manage and reduce stress.Your coach can help!

Your Stress Questions AnsweredLearn the top six things you should know about stress. Some of them may surprise you!by Katherine Raymond

From why we feel it to its effects on your health, learn the basics about stress. If you know more about it, you might find it easier to avoid in the future!

What is stress?“Anytime we are faced with something our minds perceive as outside our ability to cope with easily, the body gears up to cope with it,” explains psychologist Dr. Fred Luskin of the Stanford Forgiveness Project. “That is the stress response.”

Why do we experience stress?The stress response can be traced back to our cave-dwelling ancestors’ “fight orflight” instincts. “The things that stress people out are the things that threaten oursense of survival,” notes Dr. Andrew Elmore, a stress management expert at theMt. Sinai School of Medicine. Nowadays, though, “survival contains a lot of ideas — your money, your career, your family and so on. And whenever you’re worryingabout something really important, your body still behaves as if your life werephysically threatened.”

So what’s happening to our bodies when we experience stress?“When you feel like you’re in danger, the sympathetic nervous system kicks in,” explains Cathy Calderon, director of Shambhala Yoga & Dance Center. “So first your body starts to secrete adrenaline. That causes the heart to pump faster and harder, which instantly raises the blood pressure. Blood sugar starts getting dumped into the bloodstream, and blood is diverted away from the internal organs and into the limbs.” Again, extremely useful if you’re fleeing a saber-tooth tiger ... not so much if you’re stuck in traffic.

What does stress do to your health?When you’re under a lot of stress, “the adrenal glands pump out cortisol, which suppresses the immune system,” warnsDr. Esther Sternberg of the National Institute of Mental Health. “Over time, chronically stressed people become moresusceptible to illness.” Chronic stress can also lead to high blood pressure, which, “untreated, causes damage to theorgan system, kidneys, eyes, and heart,” according to Carolyn C. Lopez of the American Academy of Family Physicians.“The heart muscle gets strained from having to force blood out against high resistance. Eventually that muscle wears out,and you have problems with heart failure.”

Can we ever lead totally stress-free lives?It’s inevitable to have some stress as part of your life. Some stress isn’t necessarily a bad thing, as it can result fromeven positive life changes. “Stress has to do with change — anytime you have to adjust or adapt,” observes JonSeskevitch, R.N., a member of Duke University Medical Center’s Stress Management Consult Team. “The holidays, awedding, moving, or starting a new job can all cause stress because of change.” Dr. Sternberg explains why our bodiesare wired this way: “Novelty is a stressor — it activates the stress response in all mammals. It’s a survival skill to stayalert in a new situation.”

So are our bodies just hard-wired for burnout?Quite the contrary. The body has a built-in mechanism called the parasympathetic nervous system, which, as yogainstructor Cathy Calderon puts it, cues us to “rest and digest.” In other words, just as car horns and coworkers may sendyour body into stress mode, signals like deep breathing and muscle release can tell your body that it’s chill-out time.Once we learn stress management tools, we can spend a lot less time in crisis mode: “The good news is, we’re not justvictims of stress — we’re actually biologically wired to de-stress and be happy and joyous.”

Got stress?Take the quizand find out!(See page 16).

Take theStress Test!


Stress: Know the Warning SignsLearn how you can limit your exposure to common triggers of stress.by John Riddle

Open a reference book, and you get the official definition of stress:Stress is what you experience when you believe you cannot cope effectively with a threatening situation.

What’s a threatening situation? It’s different for everyone. In the name of “convenience,” e-mail, faxes, voice mail, cell phones and laptop computers create new sources of stress every day. But you don’t have to go digital to have stress creep up on you from unexpected corners. How does this hit parade make you feel?

• Rush-hour traffic • Rude clerks • Crowded elevators • Long lines

When these types of stressful events happen to you, try to recognize what’s happening and take active steps not to let them affect your state of mind adversely.

Know the Warning Signs Of course, we’re all going to experience some stress. But for some of us, the effects can be more serious. Learning to recognize the warning signs of stress — both physical and psychological — is the first step in heading off its harmful effects.Check out these common types of stress and see which may apply to you.

Physical signs of stress:

• Extreme fatigue (even after a good night’s sleep) • Elevated heart rate • Increased muscle tension • Frequent heartburn, indigestion and upset stomach • Dry throat • Overeating or loss of appetite • Difficulty sleeping • Sweaty hands • Frequent urination • Shakiness

Psychological signs of stress:

• Tendency to worry too much • A short fuse that leads to frequent anger • Mood swings • Feeling of sadness • Loss of your sense of humor • Difficulty in concentrating • A sense of feeling overwhelmed

What is stressful to you may just be a minor annoyance to someone else. Heighten your sensitivity to what affects you, and you can take steps to manage it more effectively.

• Everyday errands • Family issues • Financial obligations • Relationship problems

When you get stressed, write down the triggers,the severity (on a scale of1-5) and how you cooleddown. Understanding thecauses will help youmanage stress in thefuture. Check page 17 toget started!

Stress Journal

Fear, uncertainty andchange can all causestress. The key togetting past them is tofocus on things you cancontrol. If you can’tchange something, let itgo.

Learn Acceptance


Week 2: Stress Reducing Strategies


• Create your own plan to handle stress.

• Find ways to ease stress in your daily routine.

Only you can make a change in your stress level. This week, make a plan to reduce stress and determine to stick to it!

Your Plan to Handle StressCan you reduce the stress in your life with one piece of paper?by Katherine Raymond

Most people don’t think about managing stress as an active thing they can do: Stress happens, and you deal with it. What can you do?

Turns out you can do a lot. Below are some guidelines on how you can create a one-page personalized worksheet (seepage 18) to manage the major stressors in your life. Fill it out as you go through these easy instructions. In just a fewminutes you’ll have a customized plan for managing your stress. The worksheet has three parts:

Step One: Set Your GoalThis should be just one sentence and should focus on a specific result.The key is to think about what you want to get out of stress management.

Examples: “I want to be able to unwind enough to enjoy downtime with my loved ones”; “I want to keep my cool during pressure-cooker work situations”; “I don’t want stress to break down my health.”

Step Two: Determine Your TriggersList the major parts of your life that cause stress. These are “triggers”because they set off a specific reaction for you. Throw in everything you can think of here, even the kitchen sink (clogged drains can be stressful!).

Step Three: Your Stress-Busting StrategiesAfter you’ve listed your stress triggers, review them and see which ones jump out at you as major sources of agitation.Circle one to five of these as priority issues to work on. Then write the cool-down strategy you’ll use next to each stressor.Use the Notes field to add more detail about your plan of action. Examples could go from: “My spouse always leaves dirty dishes in the sink” to larger concerns, such as: “My spouse’s job might be moving across the country.”

Step Four: Check in With a Stress JournalOnce you have your Stress Worksheet filled out, use the Stress Journal (page 17) to keep track of how you handle stressful situations on a day-to-day basis. Refer back to the triggers you identified in Part 1 and start paying attention when they come up.

More Tips

• Try starting with a minor, manageable stressor (those dishes in the sink) rather than major life events that bring up deeper feelings.

• Be patient with yourself. It takes time to change long-standing patterns in the way we act, think and react. If you feel your fuse getting short, treat yourself to some downtime free of cell phones, computers or TV.

• If you’re experiencing chronic physical or psychological symptoms of stress and you feel they are beyond your control, please seek help from a healthcare professional or psychological counselor.

Laugh it off! Laughter relaxes muscles,

lowers blood pressure and eases mental tension.

Stress Worksheet

Create your ownplan to manage

stress in your life.Go to page 18 and

get started!


1) Have a LaughLook for the humor in stressful situations. Laughter relaxes muscles, lowers blood pressure and eases mental tension.Researchers find that laughter may also reduce levels of hormones that trigger stress response and suppress immunity.

2) Make Realistic PlansDon’t make dinner plans across town for 6 p.m. when you know getting stuck in traffic always leaves you frazzled and annoyed. Think ahead, and adjust your plans to try to avoid triggers of stress.

3) BreatheYour breath strongly influences mind, body and moods. The mere act of focusing on your breathing is relaxing, even if you do nothing else. Concentrate on your breathing any time you find yourself dwelling on upsetting thoughts.

4) Communicate ArtfullyYou may be getting vibes from a friend or co-worker that put you on edge. Perhapsthey are putting you down, or not listening to your ideas. Although many people avoid conflicts, it’s better to express your feelings — openly discussing a situation is the best way to purge tension.

5) The Pause That RefreshesMake mini-breaks part of your daily routine. Sit down and get comfortable, slowly take a deep breath, hold it, and then exhale very slowly. At the same time, let your shoulder muscles droop, smile and say something positive like, “Ahhhh, this feels good.”

6) Get MovingPhysical activity is a time-tested stress reliever. Even a brisk walk can reduce the level of stress hormones in your blood.Start slowly, and aspire to at least 30 minutes a day (or two 15-minute sessions); even three walks a week will do you good.

7) Count to 10...It’s good to acknowledge anger, but let yourself cool down before you yell, rant or rave. A 15-year study at the University of Michigan School of Public Health demonstrated that ineffectively dealing with anger in certain situations — either byventing it impulsively or keeping it inside and suppressing it — increased the risk of early death.

8) Have a PlanPlot out realistic timings of daily activities, including work, sleep, relationships and recreation. You may find that you plan too many things each day. This will help you decide which daily activities are keepers and which to drop.

9) Clean HouseRemoving physical clutter can be a prelude to purging emotional clutter. Use your time and energy as efficiently aspossible.

10) Adopt Happy HabitsUnhealthy habits often arise from being stressed out. When you are feeling the pressure, seek out healthy habits — addfruits and vegetables to your diet, take brisk walks and commit to getting eight hours of sleep.

10 Ways to Ease StressBreathing, talking, laughing — some of the simplest ways to relax are also the most effective.by Sara Ryba, R.D., C.D.N.

Don’t know where to start in your bid to manage stress? Here are 10 simple ideas to help you let off some steam.

STAND UP FOR YOURSELF!

Personal stress often has roots in the way you interact with others. Learning to assert yourself can relieve sources of tension. So stand up for your convictions —just do so in a way that respects others.

Leisure Activities toBalance Your Job Stresses

If your jobrequires...

Much sitting or mental concentration

Mindless repetition

A controlled environment

Boring tasks or no recognition

Responding to people demands

Dealing with conflicts

Working alone

Consider a complementary leisureactivity such as...

Aerobic exercise

Intellectually challenging hobbies and interests

Hiking in nature;adventure

Competitive or achievement-oriented activities

Solitary activities

Peaceful activities

Social activities


Week 3: Manage Work Stress


• Find ways to pace yourself and keep a balance at work.

• Focus on creating a less stressful work environment.

Learn how planning ahead andstaying organized can improve yourstate of mind at work.

Seven Tips to Beat Workplace StressLearning how to pace yourself and balance pleasant and more difficult tasks keeps you on an even keel.Adapted From: Pace and Balance Yourself (New Harbinger Publications)

How do you pace yourself at work? Most jobs require you to be like a marathon runner, managing your efforts to get across the finish line in a timely manner without collapsing.

Like a distance runner, you need to maintain a certain detachment from the immediate demands of your job,remembering to reserve enough energy to deal with what you anticipate down the road, as well as any surprises.

Here are seven tips for pacing yourself.

1) Pay attention to your natural rhythm to determine when you tend to perform optimally, and schedule your most difficult tasks then.

2) Try to set up your day so you shift back and forth between pleasant and more difficult tasks. After something tough, make an effort to schedule something you enjoy.

3) Schedule periods of time into your day for work-related tasks that are pleasurable. Try to do this even when you feel rushed.

4) Take advantage of your coffee breaks and lunches to do things that will reverse the stress response. Forexample, go to a quiet place and do a relaxation exercise. A 10-minute brisk walk will give you as much energy as a cup of coffee. A light conversation with your co-workers will release tension and may give you a fresh perspective on a problem that was weighing you down.

5) If you are fortunate enough to have a flexible schedule, consider taking a break in the middle of the day to do aerobic exercise or a personal errand.

6) Choose leisure activities that balance the unique stresses of your job.

7) Carefully plan the timing and type of vacations that you take to maximize their recuperative effects.

DID YOU KNOW? According to the National Institute for Occupational Safety and Health,

40% of Americans view their jobs as “very or extremely stressful.”

Source: Pace and Balance Yourself, New Harbinger Publications, Oakland, CA(800) 748-6273 www.newharbinger.com


Harmonize Your WorkspaceRearrange your office surroundings for maximum calm.by Norine Dworkin

You may not be able to control your responsibilities, your commute, your long hours or even your coworkers, but your desk...now that’s yours to command. “An organized desk is the best stress reducer,”says Allen Elkin, Ph.D., author of Stress Management for Dummies(Hungry Minds, 1999). “It produces a calming sense of well-being.”Start your own office stress-reduction program with these tips:

Neatness Counts Clear off the paper. Toss junk mail out immediately. Then follow Elkin’s triage method of clutter control:

• Sort everything into Keep, Toss and Not Sure piles.• Throw out everything in the second and third categories.

Find your favorite color. Rainbows are pretty, but pads, notebooks and sticky notes in assorted shades make your desk look like a dorm room.Sticking with one color contributes to a calming desk environment, says Nancilee Wydra, author of Feng Shui Goes to the Office: How to Thrive from 9 to 5 (Contemporary Books, 2000).

Make Yourself at Home Familiarity breeds content. Bring some of your outside life into theoffice. Here are some suggestions: Photos of loved ones; postcards from vacations; plants — real or silk; an aquarium or a mechanical fish.

Get some toys. Taking a break now and then can recharge your batteries.“In small doses, games can be de-stressing,” says Elkin. Some favorites:Buy a silly wind-up gizmo, a Nerf ball (great for squeezing at stressful times!), a Slinky, or a small hoop to put above your trash can. Of course your office shouldn’t look like a game room either, so don’t overdo it!

Tickle Your Senses Sweet smells of success. Your nose can sniff out tension in the air — try a more soothing scent instead:

• Puncture an apple or orange and leave it on the desk. “Green apples give off a calming aroma,” says Elkin.

• Dab an essential oil or cologne on a cotton ball or tissue. Lavender, peppermint, vanilla, jasmine and ylang-ylang are particularly soothing.

Line up a screen-soother. Avoid a screen-saver that has diagonal lines or moves quickly, counsels Wydra, who says that jarring movements create tension. Instead:

• Choose slow-moving images.• Type yourself an inspirational message. Lara Beer, a freelance editor,

has “Next year in Moab” floating across her screen, a reminder of where she’d like to be.

Can Stress Be Good for You?

Stress that comes from opportunities — changes that challenge you, push you and essentially make life “interesting” — can sometimes improve your focus and help you succeed. It all depends on how you perceive and choose to handle the situations.

If work issues are leading you to a meltdown, Darrin Zeer, author of Office Yoga, suggests trying this quick routine:

• Take five slow, deep breaths down into your belly.

• Let your shoulders relax.• Close your eyes for a few

moments.• Feel your face soften!• Try to remember that it’s

not the end of the world.


Week 4: Stress-Busting Exercise


• Learn how regular exercise can help you mentally and physically.

• Make a commitment to increasing your activity level.

We all have reasons not to exercise. This week, get motivated to overcome the excuses and get moving!

Walking and Mental HealthWalking isn’t just good for you physically, it can give you a mental boost as well!by Robert A. Barnett

Need to clear your head? Take a brisk walk. Even a 10-minute stroll boosts mood.Here’s how:

• You’ll get more oxygen into your brain. During rapid walking, the frontal areas of the brain take in additional oxygen, according to researchers at the National Institutes of Health. This means quicker reaction time, an increased ability to ignore distractions and enhanced ability to complete a variety of mental tasks.

• Walking also increases levels of the brain chemicals serotonin and norepinephrine— active ingredients in many anti-depressant medications.

• In a study of older adults who had been sedentary, conducted by researchers at the University of Illinois in Urbana-Champaign and published in the journal Nature, those who walked about 45 minutes three times a week for six months performed much better on cognitive tests than others who did stretching or strengthening exercises. They performed better on tests that gauged an ability to plan, establish schedules and switch between tasks.

• Walking can be effective treatment for depression. Research at Duke University in North Carolina has found that exercise such as regular walking is as effective in the treatment of major depressive disorders as standard anti-depressant medications. Of course, if you suffer from clinical depression, professional help is a must.

• A good walk is an easy way to take action. It helps you feel a sense of control, and thus boosts confidence.

• Walking is also a social activity, and social support is important in mental health.Studies of mall walkers find that the primary motivation is not health promotion but simply the social benefits of participating.

• Walk outside in the sunshine whenever possible, especially in the morning.Natural light is an anti-depressant.

• As you walk, pay attention to how you feel. A walk is a good time to get in touch with feelings of anger, anxiety, fear, sadness, worry — to literally walk through your emotions. Let your emotions flow through your walk. Listen to yourself.

• Got a problem you can’t figure out? Plan a therapeutic walk. You’ll learn to savor this private time with yourself to regain a sense of perspective, while you bathe your brain in oxygen and neurotransmitters that let you function at your best.

The CrowdedElevator Stretch

Got a few seconds in the elevator? Use it for some quick stretching!

Rest your right hand on the elevator wall for balance and stand on your right foot.

Cross your left leg over your right shin, but don’t let your foot touch the ground.

Take a few deep breaths.


No More Excuses!By Mark Holmes, Personal Trainer/Fitness Club Owner

It’s easy to find a reason not to exercise. But if you face up to what’s holding you back, you can make it happen. Below are some of the biggest roadblocks people hit when trying to get exercise — and the best ways to get past them!

I’d like to get started on an exercise plan but I can’t find the time. The only way to find time to exercise is to make it a priority. Here are some tips on fitting exercise in:

• Schedule your exercise time in advance and keep to it! Talk to your family and make sure they know your exercise time is important.

• Exercise instead of watching TV! Or find ways to keep yourself active while watching your favorite shows. Exercise bicycles and treadmills allow for TV-time exercise.

• Break your exercise session into smaller parts. If you don’t have an hour to exercise, schedule two 20-minute sessions.

• The early bird gets the workout! Try waking up 30 minutes earlier and begin your day with your exercise session. Instead of feeling tired from losing the sleep, you may actually feel more energized from your workout.

I feel overwhelmed when I go to the gym. How do I know what to do first?A fitness professional will help you learn which machines are right for you and help you avoid distractions. Short of that, here are some tips if you’re on your own:

• Even if you don’t have the means for a trainer, you should still get support. Find a fitness buddy! A partner at the gym can help motivate you, can act as a spotter when weight training and can help keep the experience fun.

• Have a plan! When you get to the gym you should know exactly what you want to accomplish that day.• Turn up the music! Using headphones is a great way to keep motivated and focused.

I can’t afford a gym membership. How can I get into shape? It is possible to keep yourself in shape without joining a gym. The key is creating a routine that you can stick to. Sometips:

• Create a schedule for your exercise. Put it on your calendar so you don’t forget. When you’re working out without a gym it’s important to be disciplined.

• Create an “exercise space” in your home. Even if it’s just in your living room! Lay down a mat to do flexibility and strength exercises.

• Create a neighborhood walking group. Get some friends together and plan two or three walking sessions per week.

I’m ready to commit to an exercise program. How do I get started?Getting started is the hardest part of getting in shape. Here are some things to keep in mind:

• Get informed. Do some homework on the various types of exercise programs that are out there. Pilates? Yoga? Kickboxing? Choose something that appeals to you.

• Ideally you should have a health professional perform a fitness assessment for you.• Set short-term, attainable and measurable goals. The more goals you achieve, the more motivated you will be to keep

going.• If you choose to work with a trainer, do some homework. Conduct an interview prior to beginning work to assure

they’re a good fit for you.

The Exercise High

Exercise can be a system-wide quick fix to help counteract the physical effects of the stress response. “Aerobic exercise increases the body’s production of natural, morphine-like painkillers called endorphins,”says Dr. Christian VanDenBerg, Director of the Executive Health Program at the Mayo Clinic in Jacksonville, Florida. “And physical activity does a lot of metabolic things that are beneficial. It also improves your brain’s oxygen supply.”


Week 5: Relaxation Strategies


• Learn the health benefits of relaxation.

• Find ways to make relaxation part of your everyday routine.

• Make your home a stress-free haven.

Relaxation isn’t a luxury! Talk to you coach about techniques that can help ease stress.

The Health Benefits of RelaxationFind out what relaxation can do for your well-being.by Katherine Raymond

We’ve all had the feeling of being “worn down” physically when we’re under mental and emotional stress. Medical science suggests it’s not just in our heads. “In the laboratory, if we take people who are under a lot of stress and expose them to a cold virus, we know that they’re more likely to come down with a cold,” says Richard Surwit, M.D., Vice Chair of the Department of Psychiatry and Behavioral Sciences at Duke University Medical Center.

Stress as a Health RiskWhile there’s no evidence that stress causes cancer, it may aggravate conditions such as cardiovascular disease, as stress can lead to high blood pressure. “There’s very good evidence that you can improve outcomes with cardiovascular andendocrine disease” with relaxation exercises, Surwit says.

Why Relaxation?Finding positive ways to decompress can prevent people from turning to unhealthy behaviors like excessive drinking or smoking — which definitely have been associated with higher disease risk. Relaxation gives busy people an opportunity to be “selfish in a good way” says Jeff Berman, co-author of The Force Program: The Proven Way to Fight Cancer Through Physical Activity and Exercise. Just as you occasionally need to restart your computer to keep it running glitch-free, practicing relaxation regularly can keep you from crashing.

Positive ThinkingRelaxation also helps reduce anxiety. While the power of positive thinking is often touted as a coping mechanism, that attitude can be extremely difficult to cultivate when you — or a loved one — are in a time of high stress. “What relaxation does is, it reduces the level of stress hormones. It teaches people how to avoid or stop obsessive worrying,” explains Dr.Surwit.

If you’re looking to start using relaxation techniques to reduce stress, remember to be realistic. “The objective should not be to get rid of stress completely because you can’t get rid of stress— stress is life, life is stress,” according to Dr. Esther Sternberg, director of the Integrative Neural Immune Program at NIH’s National Institute of Mental Health. Your goal should be to manage the stress in your life and keep it to a minimum.

Muscle RelaxationTense each muscle, see how it feels, then relax it.

Concentrate on the difference between the feelings. Begin at the top of your body and progress downwards.

Here’s a quck guide to creating a serene, tranquil, welcoming home environment — and maintaining harmony with the rest of your household.

1) Wrap It Up: Planning a relaxing evening athome starts as you wrap up your workday.Spending the last ten minutes of your day clearingup open items will help you let go when you leavethe office.

2) Keep Homework in Its Place: If bringing work home occasionally is unavoidable, keep it from invading every room in the house. Limit work to your study, for example.

3) Color Your Mood: Choose shades that makeyou feel good and fit your personality (make surethey’re not too similar to what’s at your office!).Adjust lighting to set a calming mood.

4) Remove Clutter: Clutter is stressful. If youdon’t have time to go through the mail each night,find an aesthetically pleasing way to store it — likein colorful baskets.

5) Make Home Time Quality Time: Create little rituals with your kids or your partner. They don’tneed to be elaborate, just find fun ways to liven up the atmosphere. Post a “quote of the day” on a kitchen chalkboard when someone says something funny. Find activities you can do together at home (besides watching TV!).

Harmony in Your Home Life


Relaxation StrategiesHere are some tips and techniques for making relaxation a regular part of your daily routine.by Katherine Raymond

So you know you’d like to make relaxation a priority. Where do you start? There are literally hundreds of different techniques, from simple forms of yoga to advanced meditation. It’s easy to be overwhelmed (or even stressed!) by all the options. Don’t be. Relaxation is easily self-taught — you don’t need to study at a Zen monastery — but it requires commitment,discipline, and a willingness to allow yourself to take the time. Here’s our three-step guide to a more relaxed you:

Step One: Get Ready!Before you start, you need to mentally prepare yourself for doing something that’s solely based on your own relaxation. Often, our own guilt about taking time for relaxation can get in the way. Those who have demanding day-to-day lives mayhave trouble giving themselves permission to take a break for alone-time. Think of your relaxation time as a refueling stop, that will help you replenish your energy and allow you to be and do your best for the people who need you. “When we feel better,” says Lori Mosca, M.D., Ph.D., Director of Preventive Cardiology at Columbia University New York-Presbyterian Hospital, “then we’re better for everyone else.”

Step Two: Schedule It!Establishing a consistent daily routine is important — see if first thing in the morning or bedtime fits your rhythm better — but also look for moments to practice relaxation in the course of your day, like sittingin the car for a few minutes when you arrive at your destination. Repetition will empower you to draw on your stay-coolstrategy even in the heat of a stressful situation.

Step Three: Do It!There are many different ways to relax, from doing yoga to throwing the Frisbee around. These simple, self-directedrelaxation techniques can be practiced anywhere, anytime:

• Breathing is a process we often take for granted, but becoming aware of it is one of the best ways to calm your body and mind. Try this easy guide to mindful breathing: Sit up straight — no slouching — with your hands in your lap and your feet on the floor. Be still, not bouncing or fidgeting. Focus your mind on following your breathing, from your in-breath down through the diaphragm, to your exhalation out through the lips.

• Progressive muscle relaxation consists of tensing, then releasing, the muscles of one part of your body, starting at the foot and working your way up the calf, the thigh and so on. Books, CDs and tapes are available to talk you through progressive muscle relaxation moment by moment. After you practice for a while, you’ll likely be able to guide yourself through the technique without external cues.

• Meditation can be as simple as the mindful breathing exercise above, or it can take many forms. You can meditate while taking a leisurely walk, or sit quietly repeating a word or phrase like “Relax” to yourself. The idea is not to clear your mind completely of thoughts — that’s pretty much impossible — but to tune in to the part of your awareness that can observe those thoughts with detachment. Your usual worries and anxieties may pop up in your head, but with practice you can mentally step back and watch them go by like clouds drifting across the sky. Many audio and literary resources, as well as groups and classes, are available to get you started on various types of meditation.

It’s Okay to Vent! If your last nerve is frayed and you’re about to snap,

find someone you trust whom you can talk to about how you feel.

Stress-Free Journal

Found a relaxationtechnique that

may work for you? Write it in your

journal (page 17).


Week 6: Keep It Up!


• Choose stress-coping strategies you can use for the long-term.

• Review your Stress Worksheet and determine where you’ve made progress.

• Complete a final assessment with your coach.

Congratulations for finishing your program! This week, focus on ways you can make your changes stick!

Getting Stress SupportSupport is one of the best ways to manage your stress level.by John Riddle

Stress [‘stres]: a condition that occurs in response to actual or anticipated difficulties in life.

More or less all of us have at least some difficulties in life. And many of us anticipate — and worry over — problems before they even happen. Which means just about everyone is susceptible to stress. And the health risks are not just in your head.

If left untreated, stress can increase your blood pressure, constrict your blood vessels, raise your cholesterol level, trigger arrhythmia, and speed up the rate at which your blood clots.

That’s What Friends Are ForAll the bad news on stress might make you want to hole up somewhere and avoid the world. But in fact, one of the best ways to get a handle on your stress is bytalking about it with family members or friends. “People can get support through good friends who can help reinterpret the situation,” says Debbie Mandel, who hosts a weekly stress-management radio show. “Also, there are specific stress management sessions available across the country. Many churches and synagogues have support and counseling groups based on specific stressors.”

Can Your Boss Help You De-stress?Many companies these days recognize how much stress their employees are experiencing, and offer programs to help them recover and cope with stress.Christopher Ireland, CEO of Cheskin, a consulting firm in California, says excess stress in the workplace has been rising, and can often lead to frustration and misunderstanding between co-workers. “If you can feel the blood pulsing through your body, you need to take a break and calm down. When you’re in an over-hyped mode, you’ll cause as many problems as you solve.”

Talking to a TherapistSome people also find it helpful to speak to a therapist about their problems with stress. “A therapist can help you understand yourself and what makes you tick,”says Victoria Moran, a therapist from Washington, D.C., and the author of Creating a Charmed Life. “Human beings have always had stress, and there’s no question that someone with knowledge and experience in this area can be invaluable. A therapist can help you navigate life’s rough waters, and offer solutions to help you feel better about yourself.”

Don’t sweat the small stuff!Learn what’s really important in your life and keep other problems in perspective.

Get a Good Night’sSleep!

Avoid alcohol, caffeine and nicotine: Caffeine makes it tough to doze off, alcohol makes you wake up more oftenduring the night and nicotine plays havoc with sleep, too.

Keep a schedule: It’s critical to maintain a routine for going to bed and rising — even on the weekend.

Make time for exercise:People who exercise regularly — even if it’s just a brisk stroll at lunch — tend to sleep better at night. But evening exercise can make it harder to fall asleep;schedule your workout for morning or afternoon.

Rethink your bedroom: Replace lumpy pillows or a sagging mattress. Use light-blocking shades or an eye mask to keep the room dark, and ear-plugs or a white-noise generator if noise disturbs you. And don’t use your bed for late-night TV watching, Web browsing or eating. Hit the pillow only with sleep on your mind.

Coping with Stress at HomeStress at home can come at you from anywhere. From family/relationship issues,to money problems, to just a messy kitchen, there is always a potential stressoraround the corner.

Here are some tips to help you manage stress at home.

• Laugh at yourself: No matter what the issue is that’s causing you problems,it’s important to keep your sense of humor, says Mike Moore, author of LightUp With Laughter. “Laughter cuts stress and promotes relaxation,” he says,“and when you laugh, you will begin to feel better.”

• Slow down! Most people are trying to do too much, too fast, and too often,says Diane Sieg, R.N., author of STOP Living Life Like an EMERGENCY!“We create our own emergencies today because we have lost our focus andreplaced it with frenetic activity.”

• Compartmentalize: If there are certain things that stress you out, try toapproach them at the right time. If you’re rushing to make dinner and yourealize the pots and pans are out of order, let it go and make a note tostraighten them out later.

• Picture a happier you: Many people find that visualization can help themrelax. Imagine yourself flawlessly completing a task you are worried about,and you can lay the groundwork for desirable outcomes.

Coping With Stress on the JobWith Americans working longer hours and many people concerned about job security, stress in the workplace is a biggerconcern than ever. “Work-related stress has increased due to the greater demands placed on both employers and theirmanagers, as well as entrepreneurs, as a result of downsizing and increased global competition,” says Dr. Judith Davis, aphysician in Long Island, New York.

Here are some ways to keep an even keel at work:

• Make time for breakfast! Your eating habits can have a lot to do with your stress level. Set your alarm clock 15 minutes earlier than usual, and eat something nutritious, preferably high in fiber. Try it for a week and see if you notice a difference!

• Talk about it: “Discussing workplace problems with experts in stress management can assist people who find themselves in stressful situations on their job,” Davis says. But even if you can’t talk to an expert, find someone in your life who you can vent with about what’s going on. Just be sure to choose someone who’s not directly involved with your work. You don’t want to add stress by saying the wrong thing to a coworker.

• Sleep on it! Many people who are stressed at work complain about being tired all of the time. If you feel this is true for you, try setting an earlier bedtime, and focus on improving the quality of your sleep.

• Listen to music: Even if it’s only for a few minutes, listening to music can be a great release. Keep headphones in the office and use them to listen to a favorite song when you’re stressed.

• Think positive! When you have a success, give yourself credit for it. Too often we dwell on the negative experiences more than positive ones. And remember that your job is only one part of your life. Don’t let it overwhelm you.


Coping With StressTry these quick strategies for managing stress at homeand at the office.by John Riddle

You’re stretched too thin at work; there’s strain in your family relationships;money is tight. With issues like these weighing on your mind, it seems likestress is inevitable. And because stress can build up slowly over time, youoften aren’t aware of it until you reach your breaking point. Well, stress canbe managed. The key is to take a proactive approach.

Levels of infection-fightingimmune cells rose 27% ina 1997 study of 66 studentsat Wilkes University inWilkes-Barre, Pa., wholistened to 30 minutes ofpopular music. Antibodiesagainst colds also rose,but it was not shownwhether the frequency ofcolds was cut.


On the Go MenuMany people with a high-stress lifestyle aren’t able to take enough time for sit-down meals. Unfortunately, eating on therun can often lead to unhealthy choices. Try these tasty, healthy options when you’re eating on the go.

Breakfast

Yogurt and Fruit • 1 container low-fat fruit yogurt

Serve with: • Toasted whole-wheat English muffin topped with all-natural fruit spread • Fresh fruit of choice

Snack

• Fat-free pudding cup • Favorite fresh fruit

Lunch

BBQ Chicken Sandwich (Take-out)• Grilled chicken breast • Lettuce • Tomato • BBQ sauce

Serve on a whole-wheat roll with:• Snack-size bag of baked chips

Dinner

Shrimp Fajitas (Restaurant or take-out meal) Stuff whole-wheat flour tortillas with:• Grilled shrimp • Black beans • Onions • Peppers • Salsa Wrap and enjoy!

Coach Recipe/Food Suggestions:

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Food Tips

• Avoid caffeine in the afternoon if you have trouble sleeping. Lack of sleep can contributeto stress.

• Try to take the time to sit down and enjoy your meals. Wolfing down your food won’t leave you in a satisfied or refreshed frame of mind when you return to work.

• Plan ahead. Setting aside time once or twice a week to map out meals saves you time and calories. When life gets hectic, avoid the temptation to choose unhealthy foods.

• Watch your sugars! Trying to get energy from a sugar boost will only drag you down over the course of your day. Avoid simple sugars with no nutritional benefit; eat nutritious carbo-hydrates instead.

Eating out or ordering in tonight? How about a side of broccoli with that? Surveys reveal that when people eat foods

prepared outside the home, they average 25% fewer fruits and vegetables.

Commute

Work

Family

Home

Relationships

Money

Health (your own and loved ones’)

Environment (noise, mess, lighting, etc.)

Life changes and uncertainties (moving, getting married, changing jobs, etc.)

Other


Your Stress Worksheet

Step 1 Set Your GoalDetermine what your overall goals are in trying to reduce your stress.

This is your guide to getting stress under control — instead of letting it control you! Use this worksheet to identify themajor sources of stress in your life, develop a personal plan to manage stress and track your progress.

Step 2 Determine Your TriggersThe following are some common life areas that tend to bring up stress. List the major stress triggers you experience ineach category.

Step 3 Your Stress-Busting Strategies

Stress (e.g. traffic)

Coping strategy (e.g. mantra, breathing)

Notes (e.g. repeat “relax”)


Your Notes

stress relief program · stress relief program •page 6 1) have a laugh look for the humor in...

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