Chill Out and Control Stress

…and control stress It’s up to you

Product #195B

Order this book from : PRITCHETT & HULL ASSOCIATES, INC. 3440 OAKCLIFF RD NE STE 126 ATLANTA GA 30340-3006 or call toll free: 800-241- 4925 Copyright ©2023

by Pritchett & Hull Associates, Inc. All rights reserved. No part of this book may be photocopied, reprinted or otherwise reproduced without written permission from Pritchett & Hull Associates, Inc. Published and distributed by: Pritchett & Hull Associates, Inc. Printed in the U.S.A.

What is stress all about?

Stress is about how you react to the events that cause changes in your life. It’s about your feelings and actions. You might say, “I’m having a stressful day.” But your day is not stressful. It’s your reactions to your day that are causing you stress.

Reactions, like tension or a pounding headache, are your ways of responding to what is going on in your day.

This book will help you manage your feelings and actions so that stress works for you, not against you. As you will see, some stress is good.

To get started, find out where you are with stress. Take the quiz on the next page.

This book is to help you learn. It should not be used to replace any of your doctor’s advice or treatment.

Are You Stressed?

Read each of these ten statements, and check the column that best describes your feelings.

This shows the way I feel

NEVER

RARELY

SOMETIMES

OFTEN

1. I have trouble sleeping all night.

2. I have trouble concentrating.

3. I’m depressed or have lost my sense of humor.

4. I have headaches or muscle aches.

5. I’m always tired or sick, or I have trouble catching my breath.

6. I eat too much or too little, or I drink too much.

7. I’m angry or impatient, or I pick fights.

8. I’m jumpy or nervous.

9. I’m frustrated or confused.

10. I have no interest in sex.

Number of checks Value

x

0

x

1

Column value Your Score (add all column value numbers) Read on to find out what this stress score means in your life.

2

x

2

x

3

A good thing?

Most people think of stress as a bad thing, but this isn’t always true. Stress can help you focus. Some people do their best work under stress.

Stress comes and goes. Your stress level rises to help you meet a challenge, then it goes back down. This type of stress is good. It helps you rise to the occasion, and then you relax.

You may have enjoyed many stressful events in your life, such as: l getting married l moving to a new home l playing in a big game l competing in a contest or race l starting a new job

3

too much of a good thing Sometimes stress gets stuck in high gear. Your stress level doesn’t go back down, and you can’t find a way to relax. When you feel more stress than you can handle (or it lasts too long), stress begins to mess up your health, work and family life.

Like a runaway car, unmanaged stress races out of control until it is stopped—often with a bang. The bang can be a heart attack, accident or violent death. Start here to take control of your stress: l Know when you’re strung out. l Name the events or actions that have caused you stress. l Learn to do something that makes stress good

(rather than bad) for you.

The rest of this book will show you how to get started.

4

Be aware To know when you’re “stressed out,” tune in to what you’re doing or feeling—listen to your mind and body. What are they telling you? Are you showing any of these common signs of stress?

Mental signs

Physical signs

nervous, jumpy

headaches

i mpatient, quick to anger

s ore muscles in the neck, back or shoulders

epressed (like crying d without cause or can’t sleep)

s tomach in knots or pain, diarrhea

low self-image i mpulsive, not thinking things through confused can’t concentrate negative attitude frustrated no sense of humor

Behavior signs ating too much e or too little s moking, drinking, using drugs speech problems

high blood pressure

reckless driving

imples, cold sores, p other skin problems

l ack of interest in family, friends or activities

menstrual problems

sexual problems

sleep problems

c lenching or grinding of teeth

eakened immune w system (so you catch more colds and flus)

wanting to be alone a lot

eart pounding, h feeling “shaky” l oss of energy, always tired shortness of breath nusually sweaty u or cold hands

5

The causes Events or situations that push your buttons are called stressors.

You want to know what your stressors are so you can understand why you’re stressed out.

Sometimes an event won’t push your stress button, but other times it will. When this happens, you may need to look at what other things are going on in your life. Are you: l insecure l angry l lonely l feeling guilty l bored l too concerned with:

– success – control – order and neatness If you say yes to any of these, you may have a short fuse. You may react differently than you normally would. When you tune in to your emotions, you’re taking the first step toward controlling your stress.

Stress is a personal thing. What makes you strung out may not bother the next guy. There are times when an event or situation may be the straw that breaks the camel’s back. When that happens, tune in to your feelings and actions. Is it because you were already dealing with two or three other things? Were you feeling guilty and this made you feel even more guilty? You’ll find you can begin to control your stress by looking at the causes.

6

Are any of these “stressors” knocking on your door?

Life changes

Day-to-day problems

marriage

heavy traffic

divorce

lost keys or wallet

becoming a parent

car trouble

new job or lost job

pet training

death of a loved one

deadlines

uying and/or moving b to a new home

running late

chronic illness

Unhealthy habits

upset routine c hildren or parenting problems

Others

being disorganized

pollution

s edentary lifestyle (lack of exercise)

oise or confusion n around you

oor diet (eating p too much unhealthy fat, sugar or drinking too much caffeine)

flashing lights and signs hunger

smoking excessive use of alcohol trying to do too much Be aware that stress of one kind or another is always with us. You can’t get rid of all stress. The key is to learn to deal with it so it doesn’t damage you.

7

A step in the right direction When you know what causes your stress, you have choices to make.

What you think, how you make time for rest or play, exercise, the foods you eat— all play a roll in how well you manage stress. Make your choices healthy ones.

ONE CHOICE is a quick fix like: l drugs l alcohol l nicotine l unhealthy foods l caffeine

Quick fixes do nothing to strengthen the mind or body and, over time, leave you tired and run down. It’s easier to numb your thoughts and go on, rather than deal with your stress. For an hour or so, a quick fix may make you feel better. Then the fix wears off and you most likely feel worse.

Quick fixes also cost money. When stress pops up again, you have to grab another quick fix (and spend more money) because you are too strung out to do much else. It becomes a yo-yo. Feel bad, fix it; feel worse, fix it. Blow out!

8

A BETTER CHOICE is a longer-term fix like: l taking a walk l sitting in a hot tub l listening to your favorite music l talking with a good friend l eating a healthy snack like fruit, low-fat cheese and crackers

Over time, these longer-term fixes add strength to your mind and body. They give you time to rest and refuel for the next battle (stress). Longer-term fixes are cheap, and over time help you react to people or events with less stress.

Get smart about your choices, and go for the long-term.

9

be positive Your attitude and the words you use to explain and describe things can add to your stress. Misery may love company, but optimism is catching.

If you are mostly negative this will add more stress to you.

When you find yourself not being positive, stop and take a deep breath. Take charge of your thoughts. Look at the big picture. This “crisis” may be only a minor “blip” in the overall scheme of things.

Put it in perspective.

If you’re dealing with the loss of a loved one, know that this is one of the hardest stressors with which to deal. Try to get through this event by thinking about the happy times you shared. Celebrate life.

There will always be changes in life. Instead of seeing each change as a problem, try to look at it as a challenge or adventure. Be willing to tackle challenges and be open to changes. This will take some practice, but reward yourself when you can.

10

exercise Stress can cause your muscles to tighten up. Physical activity is a great stress reliever. When you exercise, a natural substance in your body (endorphins) is produced that helps you relax and feel good. Helping your muscles relax is part of managing your stress.

Your body and mind work together. Exercise helps you be more physically fit. In turn, this helps you feel better about yourself and more confident that you can handle stress.

You don’t always have to work hard when you exercise. Any physical activity will help, but aerobic exercise is the best. You can walk, jog, ride a bike or swim. This kind of exercise makes you work hard so that your body uses more oxygen and your heart rate increases. It helps strengthen your heart and lungs.

Even small amounts of exercise can help your muscles relax. So when stress causes your muscles to tense up, try stretching, walking, dancing, yard work or housework for fast relief.

11

eat a healthy diet Some people who are strung out from stress feel they don’t have time to fix meals. So they eat out a lot or have prepared meals. What you may not know is that a steady diet of fast food and packaged meals is not healthy— and can make you feel even worse. Most fast foods are full of unhealthy fat, sodium, added sugars and excess calories.

Other people simply forget to eat. Then (when they do eat) they are so hungry, they eat too much. A good meal plan, along with daily exercise can help your body feel its best. Use “Choose My Plate” (choosemyplate.gov) to help you make your own meal plan. It’s a quick way to make healthy food choices with the right portion sizes.

Note Remember to keep a balance between food and exercise.

12

When you make out your grocery list, get ideas from the lists below.

Eat these OFTEN: f resh vegetables & fruits (without high-fat sauces) asta dishes with p low-fat sauces (usually tomato based) dried beans and rice hole grain or enriched w white breads, plain bagels, pita breads s kim or nonfat dairy foods (1%/low-fat milk or nonfat/skim milk, nonfat cheeses, nonfat yogurts, nonfat sour cream), egg substitutes onfat crackers or n cookies, air popped popcorn, carrot sticks dried or fresh herbs onfat dressings or n nonfat mayonnaise

Eat these SOMETIMES: l ean meats (trimmed of all fat), fish, skinned chicken or turkey (white meat) s oft margarines, vegetable oils or sprays (Use very little. All oils have 14 g fat per tablespoon.) l ow-fat cheeses, low-fat yogurts, low-fat sour cream eanut butter (limit p 2 teaspoons per day), olives, seeds and nuts (limit 1 tablespoon per day)

Eat these RARELY: utter, stick margarine, b egg yolks, whole milk, 2%/reduced-fat milk, cream, half ’n half, eggnog and most cheeses unless they list 3g fat or less per serving r ed meats, sausage, bacon, fat back, goose, duck, dark meat turkey or chicken, organ meats repared foods, fast p or fried foods c offee creamers, regular salad dressings, regular mayonnaise, prepared sauces chips, fatty dips c roissants, donuts, bakery cakes or cookies, Danish nything “hydrogenated”– a a man-made, saturated fat 13

make time for play and rest Does the thought of trying to make time for play and rest stress you out even more? Then it’s even more important that you do something about it. You need to: l Make time for fun. Every week do something you enjoy.

Having a few hours of fun to look forward to each week can make a big difference in the way you feel and in your attitude toward what you’re doing.

l Make time for rest. Go to bed early, and relax for at least

a half hour before you turn in. Read a book or magazine to help you relax. Avoid a heavy meal, caffeine and exercise just before going to bed. Try to find time for “power naps” (no more than 30 minutes) and quiet time during your days. If you have trouble sleeping, see your doctor.

When you’re under a lot of stress, you’re probably not very efficient. But when you stop to rest and/or play, things seem to get done quicker and with less of a struggle. What was a mountain becomes a molehill.

14

get organized For some people, mess creates stress and stress creates mess. So you may feel better if you put more order in your life. While you’re under a lot of stress, you may want to use lists and planners. If being disorganized is causing you stress: l Make a “To Do” list each day. Separate items into “A,” “B” or

“C.” Do A (most important) first. Accept that some Bs and Cs can wait until another day.

l Break larger tasks down into smaller steps. l Combine tasks and errands to make your day easier. l Keep focused. Don’t let yourself be distracted. If someone

interrupts you with something that is not important, politely tell him or her that it will have to wait.

l Don’t take on more than you can do. When you have too

much to do, ask others for help. Or learn to say “no.”

15

Learn to relax When your stress gets stuck in high gear, learning to relax will help get you unstuck. There are ways to relax and take a break from the stress in your life. Try this: 1. Find a quiet place where you will not be bothered.

2. Get comfortable. Sit or lie so your muscles can relax.

Then do some relaxation exercises. Try one or all of these to help you learn to relax and manage your stress: l deep breathing l visualizing or mental imagery l muscle tightening/relaxing

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deep breathing This gets more oxygen into your lungs and helps your muscles relax.

1. Sit up straight, stand or lie flat on your back.

2. Let your hands lie comfortably by your side.

3. Take a long, deep breath through your nose, and hold it for a moment.

4. Purse your lips (like you’re going to whistle) to control your speed.

Then breathe out slowly through your mouth.

Repeat this 10 times or until you’re relaxed. Take 5 to 10 seconds for each breath in and out.

Shortness of breath can be a sign that you are under stress. Use this technique to slow down your breathing and help you relax all over.

Deep breathing brings relief even though you may not be comfortable and in a quiet place. Try it when you’re stuck in heavy traffic or waiting in a long line.

17

visualizing or mental imagery 1. Create a quiet, peaceful scene in your mind. Pretend you’re at the ocean, in the mountains or any place that’s special for you. Use pictures or music if it helps. Block out all other thoughts except for this one calm image.

2. Focus on your quiet scene for 5 to 10 minutes. Don’t let yourself get distracted.

3. B reathe deeply. Let your body relax as your mind takes you to this peaceful place.

If you concentrate and really relax, your worries and problems will melt away. Your muscles will relax, and you’ll feel you can handle the things that were causing you to be stressed out.

Note Don’t do this exercise when your attention is needed elsewhere— like while you’re driving.

18

muscle tightening and relaxing 1. C lench (tense) your fists as hard as you can, and hold them clenched for 5 to 10 seconds.

2. Then relax them. Notice the feelings when your fists are clenched and as the tension leaves your hands.

3. Repeat this 5 times. Concentrate on feeling the tension leaving your hands.

Now repeat this tense-and-relax action for each of these muscle groups until you get that same relaxed feeling: l head, neck and jaw

l stomach muscles

l shoulders and back

l buttocks and legs

l arms, hands and feet

l feet and toes

If you get distracted, go back a few steps and try again. You may need to try this exercise a few times before you can finish.

19

Share your stress Talk to people, and get those negative feelings out in the open. Once you do, these feelings may not seem as heavy. Sometimes just telling someone how you feel is enough to make you feel better. You may feel an instant sense of relief.

Someone else may help you view your stress in a way that can help you deal with it better. Talk to someone you trust such as a: l spouse or family member l close friend or co-worker l counselor or religious guide l doctor l coach

You may also want to talk to a therapist with special training to help people with stress. Ask your doctor to refer you to one.

20

It’s your call Now it’s time to see how you scored on the quiz on page 2, and where you are with stress.

If your score is between: 0 - 10

Congratulations! You’re handling your stress well.

11 - 15

Good job! You’re handling your stress OK.

16 - 20

Be careful! Your stress level is showing.

21 - 25

Beware! Your stress is getting out of hand.

26 - 30

Get help! Your stress is out of control.

Your ever-changing, fast-paced life doesn’t have to stress you out.

You can learn how to manage your stress and not let it damage you.

Remember, stress is how you react to the events you face. Use your stress to get focused. Make stress work for you, not against you.

This is the healthiest way to live with stress.

21

Take a look at your stress Start now. Think about signs of stress you’ve been showing and what may be causing it.

Signs:

Stressors:

Now think about what you can do to help yourself manage your stress.

Are some of your stressors really so important that you have yourself all worked up over them? Are some of your stressors things you can’t do anything about? Are you always tired? Do you find yourself being short-tempered with loved ones or co-workers? Be aware of what you are feeling and why. Think about what you’ll do to help yourself relax.

Make your plan to manage your stress.

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Make your plan now. You can control your stress!

S A M PLE PLAN 1. I will make healthy choices: I know I can handle this new job. I’m excited about doing it. The company has a bowling league I’ve always wanted to join. I will. I’m going to take a lunch hour away from my desk every day. If I don’t need a whole hour to eat, I’ll work a crossword puzzle or take a walk around the building. I will not think about work when I’m at lunch.

2. I will practice these relaxation exercises: I’m going to take a long, hot shower after dinner each night. I will stay in the shower at least 5 minutes and let the hot water soothe my muscles.

3. When I need to talk about my stress: I will create a support group. I will talk and share my feelings with my wife more.

I need her support in this new job. She can boost my confidence. Together we can work out the best plan so that my personal life doesn’t suffer as I adapt to all these changes.

September 30

John Doe

Jane Doe

Dated

Signed

Witness

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S TR E SS M A NAGE M E NT PLAN Because I am in control, I will learn to recognize the situations or events that happen each day that might cause me to be stressed. I will be aware of my reactions, and I will take the following steps toward managing my stress: 1. I will make healthy choices:

2. I will practice these relaxation exercises:

3. When I need to talk about my stress:

Dated

Signed

Witness

This page may be duplicated or cut out to post.

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Notes

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