Free Stress Management Handouts and Information
Alcohol and Holiday Stress – Did you know that alcohol actually causes stress? According to the National Institute on Alcohol Abuse and Alcoholism, research shows that alcohol triggers the release of stress hormones from the brain and pituitary and adrenal glands. THINK SAFE for your body and those around you by opening up to family and friends, going for a long walk, or giving yourself some time to relax rather than consuming alcohol.
Women: Managing the Balancing Act – Many women manage multiple roles – parent, spouse, caregiver, employee – yet recognition of the impact on their own and their families’ health and economic well-being is sometimes overlooked. Mothers who work outside the home are often in the difficult position of balancing family health responsibilities with employment obligations. This balancing act becomes even more challenging for low-income women who are often the sole breadwinners with primary responsibility for managing the health of their children and other relatives.
How Do You Spell Relax – There are lots of ways to spell relax. Here are just a few favorites:
Ideas to De-Stress Your Day – “If I had time to learn stress-management skills, I wouldn’t need to learn them.” Does this statement ring true for you? Do you feel like life circumstances are controlling you and you are going along for the ride whether you want to or not? It doesn’t have to be that way. You CAN be in control. Stress can be overwhelming at times, but you can make SMALL changes, one by one, that will make a big difference in your stress level. Imagine what it will be like when you feel like you are running the show, instead of the show running you. Make a commitment to yourself to try at least ONE of these strategies each week…
Relaxation Techniques – Relaxation techniques are an important part of maintaining your stress level, increasing your inner peace, and developing a healthy relationship with yourself. Here are a few relaxation techniques to practice at least three times a week for 30-45 minutes per session:
Solutions to Life’s Little Stressors – You’re on the way to success! You are DOING! Action is your middle name. The road to success would be much easier if it weren’t littered with old habit obstacles and attitude potholes. So how can you maneuver around them and keep yourself headed in the right direction?
Stress and the Art of Coping – 20 Strategies for Surviving Stressful Situations 1. Open up with one-on-one communications. 2. Get outside, smell some fresh air and seek nature’s natural high. 3. Get physical to produce the best natural drugs for calming nerves. 4. Faith over fear. Worry less, trust more. Have faith in a higher power. 5. Play at work and work at play and stop being a serious stuffshirt.
Ten Strategies for Conflict Resolution – When angry, separate yourself from the situation and take time to cool out. • Attack the problem, not the person. Start with a compliment. • Communicate your feelings assertively, NOT aggressively. Express them without blaming. • Focus on the issue, NOT your position about the issue. • Accept and respect that individual opinions may differ, don’t try to force compliance, work to develop common agreement.
Stress and College – Everyone has heard of stress. Most people will readily admit that they have some in their lives. It is helpful to understand stress and learn how to cope with it. Understanding Stress Stress is defined as “the body’s non-specific physiological response to an outside stimuli.” Examples of these responses include appetite changes, headaches, muscle tension, fatigue, inability to concentrate, increased heart rate/blood pressure, sweating, irritability, upset stomach, sleeplessness, and/or mode swings.
Stress Relief – Massage – About Massage… Massage is touch. It is used for many different reasons. The main reason that will be focused on in this handout is massage for stress relief. Simple massage techniques can be used anytime or anywhere in order to relax and relieve stress.
Stress Relief – Mental Activities – Definition and Symptoms Stress is the non-specific physiological response to external stimuli. Some examples of stress include headaches, muscle tension, sweating, queasy stomach, fatigue, changes in appetite, inability to concentrate, and moodiness. Stress experiences are different for all people. The relief of stress is an important life task. There are physical strategies to provide relief as well as mental strategies. The following examples are mental strategies for stress relief.
Stress Relief – Physical Activities – Everyone has heard of stress. Most people will readily admit that they have some in their lives. It is helpful to understand stress and learn how to cope with it. Definition and Symptoms Stress is the non-specific physiological response to external stimuli. Some examples of stress include headaches, muscle tension, sweating, queasy stomach, fatigue, inability to concentrate, moodiness, and changes in appetite. Stress experiences are different for all people. The relief of stress is an important life task. There are physical strategies to provide relief as well as mental strategies. The following examples are physical strategies for stress relief.
Test Anxiety – Test anxiety is the name given to the uneasy or overwhelming feeling experienced by many people as a test approaches. The extent to which people experience test anxiety varies greatly, and the symptoms experienced differ from person to person. Some feel that mild test anxiety is beneficial because the mind is made more alert, and the attention is focused as the body gets ready to do “battle” with difficult material. However, severe test anxiety can be overwhelming, leaving the test taker with a racing heart, sweaty brow, nauseous stomach, and only fragmented thoughts. Test anxiety can occur before a student starts preparing for a test, while studying for a test, and while taking the test. Here are some ways to avoid or lessen anxiety:
Time Management – Time management is using your time wisely in order to become more organized, efficient and stress free! There are many different ways of practicing good time management, so you just need to find what works best for you!