15 Stress Busting Strategies   

 

1. Identify Stress Triggers - Pay attention to what situations, thoughts or feelings make you feel stressed. You can learn to anticipate and cope better when you have a plan. Stress doesn't occur in a vacuum. Something---or someone---acts as a stimulus, and you react. These are triggers. By recognizing the triggers that cause stress, you can take steps to avoid or manage them in the future. Common stress triggers include meeting with a difficult customer or coworker, worrying about personal problems and facing too much work in too little time.

To turn off stress triggers, follow this two-step process:

Turn back the clock. When you first notice that you're stressed, ask yourself, "What happened to me in the last 10 minutes?" Review what you were thinking or doing just before the stress set in. Try to isolate the thought or action that unleashed your stress.

Deactivate the trigger. Devise a strategy to respond to the trigger so that it no longer induces stress. Example: If you were thinking about your child's daycare just before a wave of stress enveloped you, reduce your daycare worries by scheduling a series of random audits to convince yourself of the high quality of care you have chosen.

Some stress triggers are very powerful and are not "do it alone" problems. These include death of a spouse or close relative, divorce or marital separation, suffering a serious injury or illness and facing termination or disciplinary action at work. Most people need support for these types of stress crises. You are NOT "a weak person" because you need more support or help to manage stress.

2. Learn to say "no" - No is a complete sentence. Use it.

Sure it's easier to say yes, but at what price to your peace of mind? Here's why saying no may be a healthier option for stress relief.

Be honest with yourself. Is your plate piled too high with deadlines and obligations that you're trying to squeeze in between meetings? Are you trying to cram too many activities into too little time? If so, stress relief can be as straightforward as just saying no — or no more.

Why say no?

There are countless worthy requests out there just waiting to decrease the amount of free time you have, and increase your level of stress. So, it's easy to create stressful situations in your life, if you don't turn down requests for your time and talents.

Who will make costumes for the school play or coach your children's Little League team if you don't? The answer may not be simple, but you should still consider these reasons for making sure it's not you.

Saying no can be good for you. Saying no is not a selfish act. In fact, it may be the most beneficial thing that you can do for your family and your other commitments. When you say no, you'll be able to spend quality time on the things you've already said yes to. Saying no can allow you to try new things. Just because you've

always helped plan the company softball tournament doesn't mean that you have to keep doing it forever. Saying no will free up time to pursue other hobbies or interests. Yes isn't always the best answer. If you're overcommitted and

under a lot of stress, you've got a much better chance of becoming sick, tired or just plain old crabby, which doesn't benefit you or anyone else. It's important to recognize the power of other people. Let those

around you come through. Although others may not do things exactly the same way you would, you can learn a valuable lesson by allowing others to help, while gaining treasured free time.

When to say no

Sometimes it's tough to determine which activities deserve your time and attention. Use these strategies to evaluate obligations — and opportunities — that come your way.

Find yourself. Saying no helps you prioritize the things that are important to you. You'll gain time that you can commit to the things that you really want to do, such as leaving work at a reasonable hour to make time for a mind-clearing run at the end of the day. Examine your current obligations and overall priorities before making any new commitments. Ask yourself if the new commitment is important to you. If it's something that you feel strongly about, by all means do it. Weigh the yes-to-stress ratio. Is the new activity that you're considering a short- or long-term commitment? Taking an afternoon to bake a batch of cookies for the school bake sale will take far less of your precious time than heading up the school fundraising committee for an entire year. If an activity is going to end up being another source of stress in your life — especially for the long term — take a pass. Let go of guilt. If friends want to get together for an impromptu evening

out on the town when you've already scheduled a quiet evening at

home with your partner, it's okay to decline their offer. Do what you've set out to do and don't veer off that path because of feelings of guilt or obligation. It will only lead to additional stress in your life.

Keep your current commitments in check. If you have relatives coming over for dinner, don't go overboard. Order pizza or ask everyone to bring a dish to share.

Sleep on it. Are you tempted by a friend's invitation to volunteer at your old alma mater or join a weekly golf league? Take a day to think over the request and respond after you've been able to assess your current commitments as well as the new opportunity.

How to say no

No. Nope. Nah. See how simple it is to say one little word that will allow you to take a pass on the things that aren't a priority? Of course, there are always instances when it's just not that easy. Here are some things to keep in mind when you need to say no:

Practice full disclosure. Don't fabricate reasons to get out of an obligation. The truth is always the best way to turn down a friend, family member or co-worker.

Let them down gently. Many good causes land at your door, and it can be tough to turn them down. Complimenting the person or group's effort while saying that you're unable to commit at this time helps to soften the blow and keep you in good graces.

Saying no won't be easy if you're used to saying yes all the time. But learning to say no is an important part of simplifying your way to a better, less stressful life.

3. Breathe - Practice deeply inhaling from your stomach. As you inhale,

count to four slowly while thinking calm, peaceful thoughts. On the exhale, empty yourself of stressful feelings, again counting to four. Do this a total of 10 times.

The primary role of breathing is gas exchange: our cells need oxygen and their waste product, carbon dioxide, needs to be expelled. Breathing is an automatic body function, controlled by the respiratory centre of the brain. However, we can also deliberately change our rate of breathing. Different healing systems, from different cultures, have long realized the healing benefits of the breath, including yoga, Tai Chi and some forms of meditation. Many holistic practitioners believe that the breath is the link between the physical body and the ethereal mind, and that spiritual insight is possible through conscious breathing.

Regardless of the philosophy, scientific studies have shown that correct breathing can help manage stress and stress-related conditions by soothing the autonomic nervous system. A range of disorders The use of controlled breathing as a means of promoting relaxation can help manage a range of disorders, including:

Anxiety Asthma Chronic fatigue syndrome Chronic pain High blood pressure Insomnia Panic attacks Some skin conditions, such as eczema Stress.

How we breathe To stay inflated, the lungs rely on a vacuum inside the chest. The diaphragm is a sheet of muscle slung underneath the lungs. When we breathe, the diaphragm contracts and relaxes. This change in pressure means that air is ‘sucked’ into the lungs on inhalation and ‘pushed’ out of the lungs on exhalation. The intercostal muscles between the ribs help to change the internal pressure by lifting and relaxing the ribcage in rhythm with the diaphragm. Flexing the diaphragm requires the use of the lower abdominals. If your abdomen gently moves in and out while you breathe, then you are breathing correctly. Breathing and stress The brain sets the breathing rate according to carbon dioxide levels, rather than oxygen levels. When a person is under stress, their breathing pattern changes. Typically, an anxious person takes small, shallow breaths, using their shoulders rather than their diaphragm to move air in and out of their lungs. This style of breathing empties too much carbon dioxide out of the blood and upsets the body’s balance of gases. Shallow over-breathing - or hyperventilation - can prolong feelings of anxiety by exacerbating physical symptoms of stress, including:

Chest tightness Constant fatigue Faintness and lightheadedness Feelings of panic

Headaches Heart palpitations Insomnia Muscular aches, twitches or stiffness Tingling, numb and cold hands and face.

The relaxation response When a person is relaxed, their breathing is nasal, slow, even and gentle. Deliberately mimicking a relaxed breathing pattern seems to calm the autonomic nervous system, which governs involuntary bodily functions. Physiological changes can include:

Lowered blood pressure and heart rate Reduced amounts of stress hormones Reduced lactic acid build-up in muscle tissue Balanced levels of oxygen and carbon dioxide in the blood Improved immune system functioning Increased physical energy Feelings of calm and wellbeing.

Abdominal breathing There are different breathing techniques to bring about relaxation. In essence, the general aim is to shift from upper chest breathing to abdominal breathing. You will need a quiet, relaxed environment where you won’t be disturbed for 10 to 20 minutes. Set an alarm if you don’t want to lose track of time. Sit comfortably and raise your ribcage to expand your chest. Place one hand on your chest and the other on your abdomen. Take notice of how your upper chest and abdomen are moving while you breath. Concentrate on your breath and try to breathe in and out gently through the nose. Your upper chest and stomach should be still, allowing the diaphragm to work more efficiently with your abdomen and less with your chest. With each breath, allow any tension in your body to slip away. Once you are breathing slowly and with your abdominals, sit quietly and enjoy the sensation of physical relaxation. Special considerations Some people find that concentrating on their breath actually provokes panic and hyperventilation. If this is the case, look for another way to relax.

4. Exercise regularly - Aim for 20 minutes of exercise, walking or running daily. It is a great stress buster and makes you much healthier and improves your mood.

Taking frequent effective exercise is one of the best physical stress-reduction techniques available. Exercise not only improves your health and reduces stress caused by lack of fitness, it also relaxes tense muscles and helps you to sleep. Exercise has a number of other positive benefits you may not be aware of:

It improves blood flow to your brain, bringing additional sugars and oxygen that may be needed when you are thinking intensely.

When you think hard, the neurons of your brain function more intensely. As they do this, they can build up toxic waste products that can cause foggy thinking (you may have experienced the feeling that your brain has "turned to cotton wool"). By exercising, you speed the flow of blood through your brain, moving these waste products faster.

Exercise can cause release of chemicals called endorphins into your blood stream. These give you a feeling of happiness and positively affect your overall sense of well-being.

There is also good evidence that physically fit people have less extreme physiological responses when under pressure than those who are not. This means that fit people are more able to handle the long- term effects of stress, without suffering ill health or burnout.

There are many wrong approaches to exercise. Some traditionally recommended forms of exercise actually damage your body over the medium- or long-term. Your doctor is a good starting point for recommending good forms of exercise.

An important thing to remember is that exercise should be fun. It is difficult to keep going with an exercise program that you do not enjoy.

5. Make time for yourself - Find thirty minutes in your day, just for you, that

is "me time." You deserve it.

Making time for yourself is probably the last thing on your list, and probably one that you rarely ever get to. There's always someone or something that needs your attention, and taking care of others is more important than taking care of yourself, right? You might feel like it's hard enough to get everything done as is and that you'll never find the time. But there are some very compelling, and important, reasons to try…

Why Should You Make Time for Yourself? With the non-stop demands of work and family, there's always something to do. Energy is expended on work projects, taking care of the home, maintaining relationships, managing child care arrangements, and playing

with the kids. But where does that energy come from? How can you recharge your batteries, so to speak?

Spending time alone on a regular basis has be shown to reduce heart rate and blood pressure. It can also play an important role in reducing stress, which can in turn enhance the immune system. Not to mention the spiritual rejuvenation that a few moments alone can spark.

Aside from the health and spiritual benefits, there's another good reason to take care of yourself: your children. Chances are you spent a great deal of time and energy trying to find a quality child care provider for your little ones. Recognizing that quality care has a positive effect, you wanted to make sure that your kids were well cared for. But who's taking care of you? And how much can you give your children if your own energy banks are depleted? Making time to take care of yourself will help ensure you can provide your children with the quality care they deserve.

What Does It Take? Taking care of yourself doesn't have to be a big production, but it might require a shift in your mind set. Many working parents feel guilty if they don't spend every free moment with their kids. The first step is to recognize that you deserve the attention, that it doesn't make you a bad person and that ultimately, it will allow you to give back more to the people you love. Have some fun coming up with something that works for you -- and then make sure you do it!

To get you started, here are a couple suggestions for how to create some self-care time:

Take a bath. Adding candles and soft music can make a half hour seem like a luxurious get-away. Read a good book. When was the last time you read something just for fun? Go for a walk. Visit a favorite park, or just stroll around the block. Make a creative project. Got a pile of photos and a photo album? How about planting that herb garden? There's probably a project you've "put on hold" for some day when you have time. Make the time. Get some exercise. Not only is exercise good for you, but it helps relieve stress. Plus this feel-good activity is one that you can easily do by yourself. Make an appointment at a salon. Go ahead and pamper yourself! Combine time alone with an enjoyable task. Does cooking relax you? How about weeding or even mowing the lawn? You can always pick something that needs to be done and spend some time doing it alone.

By putting a little energy into caring for yourself, chances are you'll have more energy for everyone -- and everything -- else. That can only result in more quality time with your family.

6. Practice healthy eating habits - Food is fuel to nourish your body and

soul. Try to drink 6–8 glasses of water, and watch your caffeine intake. Eat whole grains, and fresh fruits and vegetables.

Healthy eating plays a crucial role in your ability to withstand times of extra stress. Carbs, protein, fat, vitamins and minerals are all important for energy, mental concentration, and emotional stability. Stress may increase your body's need for certain nutrients and weaken your immune system, so you may need an extra healthy diet to stay focused, alert, energetic and to ward off colds and flu. If you eat a healthy diet most of the time, you will be prepared to stay healthy during times of stress; if you live off of fast food or unhealthy snacks, you are more likely to perform poorly or get sick during stressful times. For example, a diet that does not contain significant amounts of whole grains, fruits and vegetables will probably be low in magnesium, vitamin C and some B vitamins – all of which are needed more in times of stress. A daily multivitamin/mineral supplement (which we recommend for most college students) can be helpful, but it will not replace the role that whole foods play in building a healthy body. Nutrients are generally better absorbed and used when they come from food. Whole foods also contain many other substances, such as hytochemicals, that boost the immune system and maintain health. Any discussion about eating and stress must include caffeine and sugar. Many people use high sugar foods to keep their energy up and caffeine to keep going when they need rest. Too much caffeine will contribute to poor quality sleep and actually add to the physiological effects of stress. Sugar will satisfy you in the short term, but after an hour or two, you may find that you have less energy and need more food. Whole foods will provide you with energy that will last for several hours.

7. Drink alcohol in moderation - An occasional glass of wine can be a great way to unwind. Too much will affect your sleeping patterns, mood and can make you more irritable.

8. Be thankful - Positive thoughts give you awesome energy and a boost.

Sometimes, we concentrate on what's wrong and miss what's working in our lives. Is your glass half-empty or half-full? How you answer this age-old question about positive thinking may reflect your outlook on life, your attitude toward yourself, and whether you're optimistic or pessimistic.

In fact, some studies show that these personality traits — optimism and pessimism — can affect how well you live and even how long you live.

With this in mind, take a refresher course in positive thinking. Learn how to put positive thinking into action. Positive thinking is a key part of an effective stress management strategy.

Understanding positive thinking and self-talk

Self-talk is the endless stream of thoughts that run through your head every day. These automatic thoughts can be positive or negative. Some of your self-talk comes from logic and reason. Other self-talk may arise from misconceptions that you create because of lack of information.

If the thoughts that run through your head are mostly negative, your outlook on life is likely pessimistic. If your thoughts are mostly positive, you're likely an optimist — someone who practices positive thinking.

Living longer and happier through positive thinking

Researchers continue to explore the effects of positive thinking and optimism on health. Health benefits that positive thinking may provide include:

Decreased negative stress Greater resistance to catching the common cold A sense of well-being and improved health Reduced risk of coronary artery disease Easier breathing if you have certain lung diseases, such as emphysema Improved coping ability for women with high-risk pregnancies Better coping skills during hardships

It's unclear why people who engage in positive thinking experience these health benefits. But one theory is that having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body.

How positive thinking gives way to negative thinking

But what if your self-talk is mainly negative? That doesn't mean you're doomed to an unhappy life. Negative self-talk just means that your own misperceptions, lack of information and distorted ideas have overpowered your capacity for logic and reason.

Some common forms of negative and irrational self-talk include:

Filtering. You magnify the negative aspects of a situation and filter out all of the positive ones. For example, say you had a great day at work. You completed your tasks ahead of time and were complimented for doing a speedy and thorough job. But you forgot one minor step. That evening, you focus only on your oversight and forget about the compliments you received.

Personalizing. When something bad occurs, you automatically blame yourself. For example, you hear that an evening out with friends is canceled and you assume that the change in plans is because no one wanted to be around you.

Catastrophizing. You automatically anticipate the worst. You refuse to go out with friends for fear that you'll make a fool of yourself. Or one change in your daily routine leads you to think the entire day will be a disaster.

Polarizing. You see things only as either good or bad, black or white. There is no middle ground. You feel that you have to be perfect or that you're a total failure.

You can learn positive thinking

Instead of giving in to these kinds of negative self-talk, weed out misconceptions and irrational thinking and then challenge them with rational, positive thoughts. When you do this, your self-talk will gradually become realistic and self-affirming — you engage in positive thinking.

You can learn to turn negative thinking into positive thinking. The process is simple, but it takes time and practice — you are creating a new habit, after all.

Periodically during the day, stop and evaluate what you're thinking. If you find that your thoughts are mainly negative, try to find a way to put a positive spin on them.

Start by following one simple rule: Don't say anything to yourself that you wouldn't say to anyone else.

Examples of typical negative self-talk and how you might apply a positive thinking twist include:

Negative self-talk Positive spin

I've never done it before. It's an opportunity to learn something new.

It's too complicated. I'll tackle it from a different angle.

I don't have the resources. Necessity is the mother of invention.

There's not enough time. Let's re-evaluate some priorities.

There's no way it will work. I can try to make it work.

It's too radical a change. Let's take a chance.

No one bothers to communicate with me.

I'll see if I can open the channels of communication.

I'm not going to get any better at this.

I'll give it another try.

Practicing positive thinking every day

If you tend to have a negative outlook, don't expect to become an optimist overnight. But with practice, eventually your self-talk will automatically contain less self-criticism and more self-acceptance. You may also become less critical of the world around you.

Practicing positive self-talk will improve your outlook. When your state of mind is generally optimistic, you're able to handle everyday stress in a constructive way. That ability may contribute to the widely observed health benefits of positive thinking.

9. Ask for help when you need it - Put out the SOS, flares, whatever you

need. You don't have to do it all. 10. Be organized - Get rid of clutter, write down a schedule, and plan in

advance. Being organized will allow you to anticipate and eliminate needless stressful situations.

Do you find yourself overwhelmed by the number of projects you have at work or the depth of these projects? Do you feel the day flies by without your devoting the necessary attention to each assignment because other tasks keep landing on your desk, or because you can't get it all organized?

You probably know that effective time management will help you get more done each day. It has important health benefits, too. By managing your time more wisely, you can minimize stress and improve your quality of life.

But how do you get back on track when organizational skills don't come naturally? To get started, choose one of these tips, try it for two to four weeks and see if it helps. If it does, consider adding another one. If not, try a different one.

Plan each day. Planning your day can help you feel more in control of you life. Write a to-do list, putting the most important tasks at the top.

Keep a schedule of your daily activities to minimize conflicts and last-minute rushes.

Prioritize your tasks. Like many people, you may be spending the majority of your time on a small percentage of your tasks. Prioritizing will ensure you spend your time and energy on those that are truly important to you.

Say no to nonessential tasks. Consider your goals and schedule before agreeing to take on additional work.

Delegate. Take a look at your to-do list and consider what you can eliminate or pass on to someone else.

Take the time you need to do a quality job. Doing work right the first time may take more time upfront, but errors usually result in time spent making corrections, which takes more time overall.

Break large, time-consuming tasks into smaller tasks. Work on them a few minutes at a time until you get them all done.

Practice the 10-minute rule. Work on a dreaded task for 10 minutes each day. Once you get started, you may find you can finish it.

Evaluate how you're spending your time. Keep a diary of everything you do for three days to determine how you're spending your time. Look for time that can be used more wisely. For example, could you take a bus or train to work and use the commute to catch up on reading? If so, you could free up some time to exercise or spend with family or friends.

Get plenty of sleep and exercise. Improved focus and concentration will help improve your efficiency so that you can complete your work in less time.

Take a time management course. If your employer offers continuing education, take a time management class. If your workplace doesn't have one, find out if a local community college, university or community education program does.

Take a break when needed. Too much stress can derail your attempts at getting organized. When you need a break, take one. Take a walk. Do some quick stretches at your workstation. Take a day of vacation.

11. Relax - It is okay to do nothing. Turn off noise. Let the rhythms of your

breathing be your music.

Relaxation techniques are a great way to help your quest for stress management. Relaxation isn't just about peace of mind or enjoying a hobby. Relaxation is a process that decreases the wear and tear of life's challenges on your mind and body.

Whether you have a lot of stress in your life or you've got it under control, you can benefit from learning relaxation techniques. Learning basic relaxation techniques isn't hard. Explore these simple relaxation

techniques to get you started on de-stressing your life and improving your health.

The benefits of relaxation techniques

With so many things to do, relaxation techniques may take a back seat in your life. But that means you may miss out on the health benefits of relaxation.

Practicing relaxation techniques can improve how you physically respond to stress by:

Slowing your heart rate Lowering blood pressure Slowing your breathing rate Reducing the need for oxygen Increasing blood flow to major muscles Reducing muscle tension

You may also gain these overall health and lifestyle benefits from relaxation techniques:

Fewer physical symptoms, such as headaches and back pain Fewer emotional responses, such as anger and frustration More energy Improved concentration Greater ability to handle problems More efficiency in daily activities

Types of relaxation techniques

Although health professionals such as complementary and alternative medicine practitioners, doctors and psychotherapists can teach relaxation techniques, you can also learn some on your own. Relaxation techniques usually involve refocusing your attention to something calming and increasing awareness of your body. It doesn't matter which technique you choose. What matters is that you try to practice relaxation regularly.

There are several main types of relaxation techniques, including:

Autogenic relaxation. Autogenic means something that comes from within you. In this technique, you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind to help you relax and reduce muscle tension. You may imagine a peaceful place and then focus on controlled, relaxing breathing, slowing

your heart rate, or different physical sensations, such as relaxing each arm or leg one by one.

Progressive muscle relaxation. In this technique, you focus on slowly tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation, and you become more aware of physical sensations. You may choose to start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.

Visualization. In this technique, you form mental images to take a visual journey to a peaceful, calming place or situation. Try to use as many senses as you can, including smells, sights, sounds and textures. If you imagine relaxing at the ocean, for instance, think about the warmth of the sun, the sound of crashing waves, the feel of the grains of sand and the smell of salt water. You may want to close your eyes, sit in a quiet spot and loosen any tight clothing.

Other relaxation techniques include those you may be more familiar with, such as:

Yoga Tai chi Music Exercise Meditation Hypnosis Massage

Relaxation techniques take practice

As you learn relaxation techniques, you'll become more aware of muscle tension and other physical sensations of stress. Once you know what the stress response feels like, you can make a conscious effort to practice a relaxation technique the moment your muscles start to tense. This can prevent stress from spiraling out of control.

Remember that relaxation techniques are skills. And as with any skill, your ability to relax improves with practice. Be patient with yourself. Stay motivated to reduce the negative impact of stress on your body and to experience a greater sense of calm in your life.

And bear in mind that some people, especially those with significant psychological problems and a history of abuse, may experience feelings of emotional discomfort during relaxation exercises. Although this is rare, if you experience emotional discomfort during relaxation exercises, stop what you're doing and consider talking to your health care professional.

12. Sleep - Your body needs up to eight hours of sleep for optimal functioning.

Take naps when you need to.

A large percentage of people go day after day without enough sleep, causing themselves extra unnecessary stress and anxiety.

The question is, of course, what is enough sleep? The research can answer that question quite specifically. People are healthiest when they sleep about eight hours every night (somewhere between seven and eight hours). Health problems are associated with both more and less sleep than eight hours. Of course that is an average. Some nights you won't get enough sleep, but if you sleep extra the next night or two, you're getting eight hours sleep on average, and that is healthy.

Just to give you an example, a recent study at Yale University found that when people slept less than six hours a night on average, their risk of adult-onset diabetes doubled. When they slept more than eight hours, their risk of adult-onset diabetes tripled. This is typical of the findings. Too much sleep is bad. Too little sleep is bad. The right amount is good.

But seven to eight hours of tossing and turning won't do it. Researchers have also uncovered some useful information about how to get good quality sleep. You will sleep better if you:

Go to bed and get up at the same time every day. Keep your feet are warm. Eat three hours before going to bed. The closer to your bedtime

you eat, the lighter the meal needs to be (especially light in fat, which takes the longest to digest).

Do something relaxing immediately prior to going to bed rather than doing something agitating. For most people, reading or stretching gently are relaxing; watching television or working on a computer are agitating (produce alertness and tension rather than relaxation, and therefore interfere with the going-to-sleep process).

Hormones that control wakefulness and sleepiness rise and fall in a cycle with regularity throughout the day. Most people feel sleepy around three in the afternoon, and if you take a nap then, you lower your risk of heart disease. Why? It is natural and healthy to sleep in two periods rather than one. It allows you reboot in the middle of the day. Not trying to power through "slump time," probably lowers your stress hormone level.

As Winston Churchill said, "You must sleep at some time between lunch and dinner, and no half-way measures. Take off your clothes and get into

bed…Don't think you'll be doing less work because you sleep during the day…You will be able to accomplish more."

It is important to sleep when you feel sleepy, and not force yourself to stay awake, because the opportunity will go away. It's not like hunger where you just get hungrier and hungrier. Your body cycles through ultradian rhythms (biological rhythms that cycle more than once a day) and you need to strike while the iron is hot. You may feel sleepy now and if you went to bed you would sleep well. But if you wait for forty-five minutes, the wake-sleep cycle has rebounded, and now it might be more difficult to fall asleep.

If you can fall asleep very quickly any time, by the way, that is a definite sign you are chronically sleep-deprived.

Sleep is important. When you feel tired or sleepy and you can sleep, you ought to. It's one of the best things you can do to lower your stress level, improve your health, and increase your ability to accomplish your goals.

13. Understand how you cope - Coping is a skill. Reflect on your coping patterns and use them.

Although we all talk about stress, it often isn't clear what stress is really about. Many people consider stress to be something that happens to them, an event such as an injury or a promotion. Others think that stress is what happens to our bodies, minds and behaviors in response to an event (e.g. heart pounding, anxiety, or nail biting). While stress does involve events and our response to them, these are not the most important factors. Our thoughts about the situations in which we find ourselves are the critical factor.

When something happens to us, we automatically evaluate the situation mentally. We decide if it is threatening to us, how we need to deal with the situation, and what skills we can use. If we decide that the demands of the situation outweigh the skills we have, then we label the situation as "stressful" and react with the classic "stress response". If we decide that our coping skills outweigh the demands of the situation, then we don't see it as "stressful".

Everyone sees situations differently and has different coping skills. For this reason, no two people will respond exactly the same way to a given situation.

Additionally, not all situations that are labeled "stressful" are negative. The birth of a child, being promoted or moving to a new home may not be

perceived as threatening. However, we may feel that situations are "stressful" because we don't feel fully prepared to deal with them.

Some situations in life are stress-provoking, but it is our thoughts about situations that determine whether they are a problem to us.

How we perceive a stress-provoking event and how we react to it determines its impact on our health. We may be motivated and invigorated by the events in our lives, or we may see some as "stressful" and respond in a manner that may have a negative effect on our physical, mental and social well-being. If we we always respond in a negative way our health and happiness may suffer. By understanding ourselves and our reactions to stress-provoking situations, we can learn to handle stress more effectively. We hope that this booklet will help you to build better coping skills for managing stress.

14. Identify your sources of support - Find out who you can count on. Don't suffer in isolation. We are social beings…you need one person that you can trust. Weave your own web of support.

There is an old saying that goes, "A joy shared is doubled. A sorrow shared is halved." This is the way friends can be a buffer to stressful events in our lives.

We are social beings. It is very important for us to have social relationships. Some of us like to have a lot of friends and family, others of us want just a few. The important thing is that these are satisfying relationships, and that we are not alone.

Having a good friend or people to rely on in a time of need can provide comfort and concern, help reduce the effects of stress, and help us deal with the stress.

When people have a strong social support network, they are more likely to experience less stress, and they may be able to cope better.

Friends can provide us with information and help us think more clearly when we are under stress. Friends may also be able to provide us with assistance, such as taking care of a child while we go to the doctor, or taking notes when we cannot make it to class. Friends can also give us emotional support-a hug or a shoulder to cry on.

So, if you are in a stressful situation, call a family member, neighbor, classmate, clergy, or co-worker, each of whom can also be a friend. After all, that's what friends are for.

15. Break the habit of total self-reliance - Insisting on doing everything yourself burdens you and prevents others from feeling valuable and needed. Delegate more at home and at work, and free your time for things you love and excel at.

There is a limit to the amount of work that you can do on your own. There is only so much value that you can deliver to your organization without the help of other people.

If you are successful in your career, at some stage the demands on you will become greater than you are able to cope with on your own. As they do, you must learn to delegate parts of your work to be able to manage your increased workload, and further expand the value you can deliver.

Delegation is the skill that you must acquire to manage this work, and to ensure that it is successfully delivered. It is also a skill you can use to bring other people's expertise to bear in your your work, particularly in areas where you do not have the skills or the temperament to do the best possible job. Furthermore, the transfer of responsibility involved with delegation develops your staff, and can increase their enjoyment of their roles.