1. Cracking down on stress “Cracking Down on Stress” was written by Courtney J. Schoessow, MPH, November 2002.

2. 2 types of stress Healthy  Anticipation  First day on a job Unhealthy  Flat tire  Argument with spouse

3. Stress affects your body Heart rate goes up Blood pressure goes up Breath faster Digestion slows Sweat more Pupils dilate Blood sugars go up

4. Get enough sleep Make a mental list of all the things you are thankful for. Don’t drink alcohol or caffeine in the evening. Take a warm bath before going to bed. Go to bed at the same time every night. Get up on time so you aren't rushed.

5. Plan ahead When must it be completed? How long will it take? How much extra time should you give yourself? How are you going to respond to stressors?

6. Learn to say no You can say no to voluntary activities! Coaching Helping a friend move

7. Exercise! Exercise can reduce tension and improve your overall health. Doctors recommend at least: 30 minutes of moderate exercise 3-4 times a week Walking, swimming, and riding a bicycle are great ways to get exercise and relieve stress!

8. Remind yourself of your accomplishments Don’t focus on what you haven’t done. Remind yourself of what you have accomplished. Don’t fear the unexpected, look for the benefits.

9. Make plans for freetime Don’t sacrifice free time to get everything done. Freetime is important for you. Plan special time to do things you like to do.

10. Make time to relax Relaxation Exercises: Twice a day 20 minutes Progressive muscle relaxation Roll breathing

11. Thank You! Any questions? Educational programs of the Texas A&M AgriLife Extension Service are open to all people without regard to race, color, sex, religion, national origin, age, disability, genetic information or veteran status. The Texas A&M University System, U.S. Department of Agriculture, and the County Commissioners Courts of Texas Cooperating.