This document provides information on stress and stress relief techniques. It defines stress and lists its physical and emotional causes such as internal thoughts, environmental factors, and relationships. It then outlines many negative side effects of stress on the body and mind. Finally, it recommends several stress relief techniques including breathing exercises, physical activity, spending time with others, relaxing hobbies, and seeking help from trainers or therapists. The overall message is that making lifestyle changes around diet, exercise, social support and quiet time can help reduce and manage stress.

1. Stress Reduced! How to turn stress to energy

2. What Is Stress? Stress is something that happens to us either good or bad that causes an emotional or physical reaction Physical:Exercise, activities, fight or flight Emotional: Internal, environmental, personal, work

3. Internal Situations we make up Anxiety over potential worries Thoughts about the future Monetary issues or potential issues Loved ones

4. Environmental Air quality Lighting Computers, cell phones, TV & other heated electronics Co-workers, neighbors Friendships Relationships Children

5. Relationships can get…..

6. Stress side effects Fatigue, tiredness Mental breakdown Alcohol abuse and other addictions Heart disease Hypertension Muscle break down Fat gain Vulnerable immune system Social isolation Shorter life span

7. Side effects continued Eating disorders Ulcers Constipation Impotence Headaches Upset stomach Rashes Insomnia Dry Mouth Dry throat

8. Still going…. Clenching teeth Shallow breathing Yawning Gas Heartburn Constricted Blood Vessels Increased Heart Rate

9. And Eventually..

10. Stress Relief Techniques Breathing Hugging Exercise Activities/hobbies/interests Stretching Walking Eating well Quiet time Thought assimilation Problem solving

11. Stress Relief - Breathe Take 3 deep breaths! Your stomach should protrude with the inhale and relax in on the exhale Breathe in, stomach sticks out Breathe out, stomach relaxes back to normal Do this 3 or more times when feeling stressed to increase oxygen, blood, nervous system, heart and brain function Lowers production of cortisol (stress hormone that causes weight gain)

12. Stress Relief – Hugs/Kisses Hugging and kissing your partner beyond the sexy times will increase your oxygen intake and the hormone oxytocin (bonding/feel good hormone) Hug when feeling your max level of stress (real hug held for 30 seconds or more, not the butt out 2 sec. hug)

13. Improper Hug

14. Stress Relief - Quietness Turn off all distractions, cell phone, computer, neighbors and lay with your back down on the floor for 5-10 minutes. Let your thoughts wonder and come to you, gain control of your mind

15. Stress Relief - Exercise Brings in more oxygen Breaks down fat Gives you a physical outlet for your mental stress Lowers blood pressure Increase energy (can now handle more stress) Strengthen immune system

16. Exercise Continued Sometimes stress comes from not knowing how to exercise. In that case, hire a trainer Use your frustrations and anger from stress to workout more Take a brisk walk when feeling angrier than usual, swing your arms freely

17. Stress Relief - Eating Foods without pesticides Detoxifying foods Nutrient dense foods Living foods such as yogurt, cheese, cultured milk or butter, low cooked meats, sauerkraut, kimchi, beet kvas, homemade ginger ale, kombucha, sprouted grains and nuts/seeds *avoid processed foods and your on a good path!

18. Stress Relief – Talk/Walk/Listen Turn the TV off and turnon theconversation Walk with your loved ones Drink warm tea together Indulge in the arts and follow your passions Figure out what you are interested in, think back to childhood and re-discover your interest Music, reading, plays, writing, instruments, pottery, singing, hiking, studying, creating etc. Indulge in these healthy hobbies and you will find your self feeling alive and interested in life!

19. Stress Relief – Around Town Stone Leaf Tea House Library Gym membership Middlebury Natural Foods Coop Trail around Middlebury Town Hall Theatre Frog hallow clay studio Massage therapy Sporting Events – College and Adult leagues

20. Stone Leaf Teahouse

21. Imsuperb.com/Nick Lynch Working with trainers and/or nutritionist can help you kick start or increase your level of health Proper exercise techniques Including breathing, form, stretching, weights, cardio etc. can make or break your experience

22. Stretching/Yoga Middlebury Fitness Yoga Classes Otter creek yoga Stretching classes and instruction with personal trainers Pilates classes

23. The Trail Around Middlebury TAM Take a walk on the TAM, there are endless miles of nature to be discovered & explored! Use it for sledding, skiing, snow shoeing, running, hiking, biking, reading, eating or just sitting and relaxing!

25. For More Information… Visit www.imsuperb.com Call us @ 802-377-5808 Email us @ info@imsuperb.com We are happy to answer questions to the best of our abilities