1. shuliqu@umich.edu For HBHE710 class Schools of Public Health Department of Health Behavior and Education University of Michigan Top 10 Ways To Manage Stress

2. Are you stressed???

3. Follow the instructions following to manage your stress. Let’s get started!

4. 1. Relaxation Make relaxation part of your everyday's routine. While at home or in the office, remember to do deep breathing and simple stretches. Take time to sooth your soul by drinking a cup of tea or just going out to the open to breathe in some fresh air can give you the ability to deal with stress more effectively. shuliqu@umich.edu

5. 2. Laughter Laughter is our body's built in stress-buster. Research has shown that laughter can help the body to release anxiety, aggression, fear and anger. In fact, laughing can decrease the stress hormones which are adrenaline, cortisol, epinephrine, dopac and allowing these stress hormones to return to their normal levels. If left uncontrolled, these stress hormones can constrict your blood vessels which will lead to hypertension and heart-related problems.

6. 3. Find a friend Ask your best friend out to vent your frustrations, of course, I am not asking you to vent your frustration on him or her. Simply talk to your best friend about your problems and ask them to offer you words of encouragement as friends can provide the much needed social support. In addition, if you friend is humorous enough to joke with you and make you laugh out loud, all the better, as laughter is proven to reduce stress and tension.

7. 4. Get back to nature Go out to the outdoors into the nature. Simply enjoy a relaxing day of out of doors which can help you to feel calmer and more balanced during your daily routine. A stroll down the park, cycling at the park or a day at the beach can be amazing stress reducer. If you cannot get such activities on the outdoors, simply try to listen to a CD of nature sounds or just spend a few minutes in front of your sunny window..

8. 5. Make time to exercise regularly Exercise can affect the energy level of your body and also tell your brain's chemistry to release beneficial hormones. In addition, exercising can also help you to let go of your tension and accumulated energy associated with stress and give you a healthy outlet to release your build-up feelings and energy. Exercise can give you a better mood which lasts for days, but regular exercise is the most uplifting.

9. 6. Positive thinking Throughout the day, go through your thoughts and if you encounter any negative thoughts, try to reframe those thoughts in a positive way. Remember to always think positively and optimistically

10. 7. Eating well Another of what I use as my top 10 ways to manage stress is feeding my body right: right food, rightly. Select food that are green and fresh as these food are the most beneficial to our body. With the right nourishment of healthy food, our body system will be able to fight stress in the long-term more efffectively.

11. 8.Do something that you like everyday Each day, give yourself some time to indulge in something that you enjoy doing. It could be writing, reading, dancing, walking, gardening or simply just have a good chat on the phone with someone. Research has shown that by doing something that you enjoy everyday, it will improve your quality of life and frame of mind, and makes you better in combating and handling stress whenever it arises.

12. 9. Let go of worries and negative thoughts One of my best stress relief techniques is to let go of stressful thoughts before they get out of control and affects your state of mind. Simply focus on such negative thought and firmly say "Stop and get lost!" to prevent the though from recycling itself in your mind. By doing so, you will be able to curb such negative thoughts from influencing your mood and feelings.

13. 10. Guided imagery to relax Guided imagery is a powerful stress reduction techniques that can help you to stay relaxed during periods of stress. Learn to imagine yourself in a serene and peaceful setting that you will feel safe and nurturing. You can imagine yourself to be in a place where you've feel light-hearted and calm in the past. Simply continue to concentrate on your peaceful and calm setting until your tensions dissipate, your muscles loosen and your mind relaxes.

14. Don't worry, be happy.