Stress Management Ideas Talk about problems with others Take deep breaths Progressive Muscle Relaxation Set small goals Exercise Get proper sleep Visualize Schedule breaks and enjoyable activities Accept yourself as you are Focus on what you can control Lower unrealistic expectations Listen to music Take walk Punch a pillow

Deep Breathing One of the best ways to lower stress Sends a message to your brain to calm down Decreases high blood pressure, heart rate and fast breathing Easy to learn and no equipment needed

Guided Imagery Use your imagination to picture a time that makes you feel relaxed, peaceful and happy Relies on all of your senses- body and mind connection Audio recordings, instructor or script is needed to lead you through the process

Yoga What is it? Yoga is a mind-body practice that combines stretching exercises, controlled breathing and relaxation. Yoga can help reduce stress, lower blood pressure and improve heart function. Benefits Opens and strengthens your body Quiets and focuses your mind Reduces stress Increase flexibility Improve balance Develops agility and grace Relieves tension Increase self-knowledge and awareness Helps you look and feel healthy

Body Scan Meditation Being aware of the different regions of the body Allowing yourself to experience how each part feels Releases pent up emotion Get in touch with your body and feelings

Mindfulness Active, open attention on the present Observe thoughts and feelings from a distance Without judging them good or bad Living in the moment and awakening to experience

Progressive Muscle Relaxation Tensing specific muscle groups and then relaxing them to create awareness of tension and relaxation. Proceeds through all major muscle groups, relaxing them one at a time, and eventually leads to total muscle relaxation.