Learn How to Relieve Stress

*Control starts with planning.  If you plan each day, there will be time for important things.  Prioritize your daily list.  Assign A, B, C based on the value of getting tasks done and focus first on the As.

*Ask yourself, “How terrible would it be if I didn’t do this low priority item?”  If the answer is “Not too terrible,” then don’t do it.

*When someone asks you to just do one more thing, say NO!  No is a responsible answer if it won’t result in losing your job, your family, or your life.  To help yourself be direct and honest, not defensive; be brief--- suggest alternatives.

*Use your time efficiently.  Choose Activities that bring the highest return in value when measured against your goals.

*Try not to procrastinate.  Set a deadline, use positive self-talk to get going; break a job into small tasks and do them one at a time, set a schedule and a target date; reward yourself at completion.

*Learn what upsets you.  Avoid experiences you know cause anxiety.  If you can do something about a problem, do it; if not, don’t get frustrated trying to accomplish the impossible.

*Recognize your limitations.  Do your best, but don’t let yourself become frustrated when you don’t reach perfection.  Allow for failure.

*Link up with someone to talk to.  Have a colleague in whom you can confide and from whom you can get feedback and new ideas.

*Concentrate on the positive.  Rather than worrying about something, focus on the things that went right today.

*Get healthy!  Learn to get away from your routine.  Consider if you need to make a change in eating, drinking, sleeping, or exercise habits.

Give yourself a break.  Learn to get away from your routine.  Take short weekends out of town to get a change of scenery and your mind off your job.  Relieve the pressure of the day with short breaks.  Find some time for yourself no matter how busy your schedule is.  Spend time on a hobby or read a good book or just go for a long walk.  Get a pet, smile at a neighbor.

Easy Stress Busters

• Write down the things that cause you stress.   Any patterns?
• Give yourself a positive affirmation:   When you finish a difficult task, say aloud, “Good job, (your name).
•     Carry a 3X5 card. .   When you feel stressed, pull it out and write down the source of your stress.  Tuck it in your pocket and take it out that evening.  Think about how you can break the stress the next time.
• Stand up straight.   Breathe deeply, letting out your breath slowly.  Relax the muscles in your face.  Let your shoulders down and your arms swing a little.
• Go outdoors no matter the weather.   Breathe in.   Look up.  Notice one new thing.  Take another deep breath.
• Ask a colleague or friend or family member for a hug---or a hand shake, pat on the back, squeeze of the shoulder.   Does wonderers…
• Contort your face into an exaggerated mask.   Hold it for three seconds, and then relax, feeling the tension disappear.
• Stop right now and do something for someone else.   Get outside yourself, do something that’s not about you.  You’ll be surprised at how good this feels and how it takes away your stress.
• Wish someone “Happy New Year!” even if it’s the second or third week of January.