CHIP Alumni Association (PACAA)

CHIP Tip No. 5: Stress Busters
from PALM Health Promotion Director Susan Voigt-Reising

Are you stressed? Following are some symptoms that can indicate stress is taking a toll:

• Skipping meals or eating on the run due to lack of time
• Often feeling run down and/or too tired to exercise
• Frequent illness, including headaches and stomach aches
• Trouble falling asleep or staying asleep
• Difficulty saying "No"
• Eating, drinking or smoking when you're nervous
• Chronic irritability or anxiety
• Feeling out of control of your life

By taking a few minutes each day to prevent and relieve stress, you can improve your overall health and well-being. Following are some tips to help:

Beat the clock. Take five minutes each morning to write out a "To Do" list. Prioritize tasks and do the most important first. Be realistic about what you can get done in a day, and leave time in your schedule for unexpected situations.

Let it out. Don't hold in feelings of anger, frustration, joy, hurt, sadness or excitement. Share your feelings with someone you trust. If no one is around, write them down! Keeping a journal is effective for many people.

Picture this. Close your eyes and visualize yourself in a beautiful place. Imagine the sights, smells and sounds around you. Lose yourself—and your worries—in the scene.

Take five. When things get really tense, take a break. Get some fresh air or find a quiet spot to look at a magazine or daydream. Music also can help you unwind.

Move it. Regular exercise—at least 30 minutes most days of the week—reaps a host of rewards, including stress management. If you're feeling pent-up, walk, swim, go to the gym, do yoga, dance…whatever exercise you prefer.

Laugh it up. Laughing instantly releases stress from your body. Keep a collection of jokes or humorous articles handy to read and share, or watch a funny movie. An upbeat attitude and a smile go a long way.

Just breathe. Close your eyes and take a deep breath. Hold it a few seconds, then exhale slowly. Imagine you're breathing in relaxation and breathing out excess tension. With each breath, say to yourself, "Relax." Repeat 10 times.

If your stress symptoms are creating serious problems, you may need to seek professional counseling. Don't let stress interfere with your life or health.