A STR

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A STR
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ESS MA
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NAGEME
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NT
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GUIDE
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BREATHE
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A few nice deep breaths can be so relaxing. It
can be a quick and easy stress reliever. You can
do this anytime. You can do this anywhere. It is
not visible to others. Word has it that when
people are stressed, they tend to take short
little breaths rather than deep, relaxing ones.
Is this true for you? Check it out.
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Try this breathing exercise sitting, standing and
lying down. 1. Exhale deeply, contracting the
belly. 2. Inhale slowly as you expand the
abdomen. 3. Continue inhaling as you expand the
chest. 4. Continue inhaling as you raise the
shoulders up towards your ears. 5. Hold for a
few comfortable seconds 6. Exhale in reverse
pattern, slowly. Release shoulders, relax chest,
contract the belly. 7. Repeat.
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STRETCH
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When we feel stressed, our muscles tense up and
relaxation becomes difficult. These exercises
are designed to help get the knots out of muscles
and reduce stress overload. You don't need
equipment or a large space
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Head And Neck Roll Relax your shoulders and let
your head roll forward, chin to chest. Slowly
rotate your head in a circle without straining
your neck. Repeat 5 times. Relax. Then, rotate in
the opposite direction and repeat 5 times.
Back Stretch Lie on your back, keeping your
knees bent and feet flat on the floor. Gently
push your lower back onto the floor. Hold for 10
seconds. Relax. Repeat 5 times.
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SHAKE
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STESS REDUCTION TIPS

• Prepare for the morning the evening before
• Write down important info, dont stick to memory
• Be prepared to wait.
• Always set up contingency plans, "just in case."
• Pollyanna-Power! For every one thing that goes
  wrong, there are probably 10 or 50 or 100
  blessings. Count 'em!
• Get up and stretch periodically if your job
  requires that you sit for extended periods.
• Get enough sleep.

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Learn to live one day at a time.
Every day, do something you really enjoy.
Focus on understanding rather than on being
understood on loving rather than on being loved.
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AND
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LET
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IT GO!
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