Stress Management Strategies

If you’re feeling stressed, you’re not alone.  Try a few of these simple techniques to make life’s challenges a bit more manageable.

1)    Learn to say “no” – know your limits and stick to them.

2)    Reframe your problems, look at the big picture.

3)    Improve your time management skills.

4)    Don’t try to control the uncontrollable.

5)    Exercise for 30 minutes at least three times per week.

6)    Reduce your caffeine and sugar intake.

7)    Get enough sleep.  Turn off your smart phone!

8)    Spend time with fun, supportive people.

9)    Light scented candles and take a long bath

10)   Begin and end your day with 15 minutes of meditation.

Reduce Stress and Revise Your Schedule!

“Half my life is an act of revision.” – John Irving

The word revise is an interesting term, not in the sense that it has many definitions but the complexity of what is said in 6-letters. According to definition, to revise something is to somehow alter to update, improve or make a correction to an item.The month of May is known as Revise Your Work Schedule Month, which hopes to provide the greatest sense of optimal wellness and balance and maximize personal potential. This is extremely important to reducing stress and frustration not only at work but also in your home life.

Stress, which is a physiological response to a threat, has been linked to a variety of issues such as, obesity, heart disease, depression and anxiety. There are plenty of ways to reduce stress in your life, without making big changes.            

Organize Your Space. Look at your desk or counter-tops. Are the covered in papers, pens, notes or other clutter? If so, take a moment to organize what you have and throw away what is not important. Creating a organized environment at work and home can provide you with satisfaction but also help you gain some control.  

Choose Your Hours.   It may not be possible for you to choose your work schedule but it is possible for you to organize your time. Make a list of what has to be accomplished and prioritize the tasks based on importance. When your day is finished, you will have all of the critical tasks addressed.        
                                                                           
Keep Personal Issues Separate. Try not to bring your personal issues to work and your work issues home. It cannot be stressed enough how damaging this can be to your performance and emotional health/wellness. Your work hours should focus on work. As much as possible try to avoid checking your phone or email during your personal time. There is nothing more frustrating than sitting down to dinner with your significant other and they continue to check their phone.

Make Time For You. Whether at home or work, it is not a crime to want a few minutes for you. So the next time you’re thinking of checking your Blackberry before bed, don’t. Self-care can create energy, drive and motivation. Most importantly it is essential to your emotional and physical health.

At the end of the day, there are a hundred ways to revise your work life and home life schedule. You are the most important factor; your health makes or breaks how well you perform and how your body responds. The more stressed you are, the easier it is for you to get sick. When you’re sick, you’re unable to effectively function or accomplish what needs to be done. Remember to get proper sleep, eat healthy and incorporate self-care into your life. Taking care of yourself and setting limits at work does not suggest you are lazy. It means that you recognize how important you are.

Potential treatment for cognitive effects of stress-related disorders, including PTSD

Potential treatment for cognitive effects of stress-related disorders, including PTSD

iPhone/iPad Apps Can be Helpful in Treating Stress and Anxiety

Written by Laura Piuca Hinkes, L.C.S.W.

It is well documented that deep breathing exercises can reduce the body's response to stress and help manage anger and anxiety. Though breathing is a natural reflex, many of us fail to properly breathe. We tend to take shallow breaths and let our breathing become rapid when we are stressed, which only heightens our stress and anxiety. Deep breathing can be easily learned and should be practiced consistently to avoid returning to a less effective breathing style. As we increasingly become tech savvy, we are depending more and more on our smart gadgets to get us through the day- to get directions find recipes, do our shopping. It makes perfect sense that we can use apps  to improve our well being. Apps for the iPhone and iPad such as Breathe2Relax or Long Deep Breathing are easy to use, free or very inexpensive. They demonstrate how to properly conduct deep breathing exercises and allow you to personalize the application by choosing the music and graphics. You can also adjust the duration of time you inhale and exhale during the exercises.  Using these apps during stressful times of your day or at bedtime can help develop a routine where you pay more attention to your stress levels and dedicate some time to take care of yourself.

Of course these apps are not intended to replace professional therapy but are merely an adjunct to the work you do in your therapist's office.

Strategies to Manage Caregiver Stress

If you are a caregiver, you are not alone. The National Alliance for Caregiving and AARP, estimate that more than 65 million people, 29% of the U. S. population provides care for a chronically ill, disabled or aged family member. Over the next several years, this number is expected to increase significantly.  With the rising costs of long-term care and increasing budget cuts with agencies that provide assistance, it may be unrealistic for some to avoid taking on the role of a caregiver for a family member. In addition to the stress of providing care, caregivers often experience additional challenges. Balancing the pressure of work, child care and relationships can be quite difficult and result in significant strain on a marriage or family. If you are going to care for a family member, it is imperative that you develop effective strategies to manage the level of stress. 

1.) Find a support group for those who are also caregivers. Utilize any community resources or hospitals to locate groups that may be taking place in your community. It helps to talk to others who are experiencing similar challenges.

2.) Self-Care. Get adequate sleep, nutrition and exercise. It is very important that you have the physical and emotional energy necessary to provide care.

3.) Utilize resources such as family, friends professional or community agencies to assist you. There are a number of non for profit social service agencies or government agencies that may be able to provide you some assistance. 

4.) Take care of your emotional well-being. Caregivers are at risk for burnout, stress, and clinical depression. Monitor your mental and emotional health.  See a therapist if you begin to see signs of prolonged sadness, anger, resentment, sleeplessness, alcohol or drug abuse, and anxiety. Also, make sure you get enough time to interact with your friends and enjoy your hobbies. 

5.) Be realistic with what you can give and don't give in to guilt. Feeling guilty is normal, Remember that you are doing all that you can. Ask for help from your family or friends. You don't have to feel guilty about asking for help.

Yoga May Help Prevent Adolescent Mental Problems

Read The Article: Yoga May Help Prevent Adolescent Mental Problems

Stress Reduction Tips

Our lives are filled with numerous responsibilities. At times life may feel like a juggling act. Balancing career, family, and friends, along with the other areas in life which require our attention, can be quite stressful and overwhelming. Here are some tips to bring some balance to your daily routine and reduce stress:


Reframe the event that is contributing to the stressStress is determined by how you perceive a particular event. Reframe your response byacknowledging that the stressful event is not within your control and that you are in control of how you respond to the event.

DistractionFocus on something else to prevent the thoughts that are contributing to the stress.

Think Positively & Recite These Statements to Yourself
Develop positive affirmations to recite to yourself during times of stress. For example, My life is good and I will not allow this stress to impact me! or I can get passed this too!

Take a Mental VacationVisualize a place in which makes you feel happy and where you would want to be, for example, a beach in the Caribbean.

Count to 10 (or Count to Whatever Number It Takes to Reduce the Stress)

Get Up & Leave the Stressful Situation If PossibleTalk a walk, go to lunch.

Deep BreathingThe key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible into your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel. Breathe by pushing out with stomach muscles to bring oxygen and energy into your body. Exhale and let go of the stress.

Scream Out Loud If You Can
Letting your emotions out can be helpful.


Exercise or Participate In Yoga/Tai Chi for Stress Relief
Yoga involves a series of both moving and stationary poses, combined with deep breathing. Not only can yoga reduce stress but it also can improve flexibility, strength, balance, and stamina. If you practice yoga on a regular basis, you can improve how you respond to stress. Since injuries can happen when yoga is practiced incorrectly, it’s best to learn by attending group classes, hiring a private teacher, or at least following video instructions.