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Stress Management

Stress Management. Elizabeth Nash Weber State University Family Studies Major. Why?. Stress can adversely effect physical, mental and emotional health Forty-three percent of all adults suffer adverse health effects from stress

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Stress Management

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  1. Stress Management Elizabeth Nash Weber State University Family Studies Major

  2. Why? • Stress can adversely effect physical, mental and emotional health • Forty-three percent of all adults suffer adverse health effects from stress • Seventy-five to 90% of all doctor's office visits are for stress-related ailments and complaints. • Stress can play a part in problems such as headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, or arthritis in addition to depression and anxiety.

  3. How? • Now that we know the adverse effects of stress, we need to learn how to manage it • There are several ways to manage stress, including time management, simplifying, and relaxing

  4. Time Management • Set goals and priorities • Make a calendar with major events • Each day make a to-do list • Organize the list by priority • Put an A, B, or C next to each item • A= very important • B= important, but can wait • C= nice to do • Do the items in order of priority!

  5. Time Management • Another way to organize and prioritize • Time Matrix by Covey:

  6. Simplify • De-clutter your space • Turn off you cell phone and TV • Get out of negative relationships • Automate what you can • Automatic bill pay, automatic plant waterers, etc. • Live within your means

  7. Simplify • Learn to say no • Saying NO is a very honorable response. You have the right to say "No"! • Be assertive, but polite • Start the sentence with the word NO • Shake your head and use nonverbal assertiveness to underline your NO. Your voice should be clear and direct. Keep eye contact • Feel free to ask for time to think about it

  8. Relax • Schedule time to take care of yourself and relax • Even 10 minutes in the car is beneficial • Learn a few different relaxation techniques and find out what works best for you • Make relaxing a priority, you are important!

  9. Relax • Deep Breathing • Meditation • Imagery • Mindfulness • Self-Massage • Power Nap • Classical Music http://www.mayoclinic.com/health/relaxation-technique/SR00007

  10. References • http://www.webmd.com/balance/guide/effects-of-stress-on-your-body • http://www.health.arizona.edu/health_topics/mental_health/abctimemanane.htm • http://www.medicinenet.com/stress_management/article.htm • http://stress.about.com/od/lowstresslifestyle/a/simplify090407.htm • http://web4health.info/en/answers/child-say-no

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