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Modern life is FULL of stress.
The human body was never made to
operate under constant, low-level
stress!

Think of Ug the Caveman: no stress…
woolly mammoth charges… uh-oh,
stress levels spike!! Then either Ug
kills the mammoth or the mammoth
kills Ug. Either way, the stress is
over.

THAT is how we were meant to
function, but the demands of modern
life have us constantly under stress.
How can we deal with it?
How can we possibly combat the
negative toll constant stress takes
   on our mental and physical
           well-being?
10. Breathe
 It sounds simple, but remembering to take slow, deep
 breaths when you are stressed will instantly do the
 following:
lower your blood pressure
lessen anxiety
foster a sense of calm

 Over time, deep breathing can also
 help with:
insomnia
depression
Writing about the benefits of deep breathing in her
2004 book, Outwitting Insomnia, Ellen M. Catalano
observed that it is "one of the most practical ways to
relax quickly and effectively."
9. Ditch the Coffee
It’s no secret that coffee contains
caffeine. What you may not know is
that caffeine has the following effects
on the body:
   fast heart rate
   increased blood sugar
   frequent urination
Giving up coffee (and soda!) is not only better on
   your wallet,* it’s also much better for your health
   and will help you feel less jittery. Remember to
   drink lots of water instead!




 *Just three $5 lattes each week at Starbucks equals $2,340/yr!
8. Get enough sleep
 A recent survey by Harvard Medical School found that more people are
 sleeping less than six hours a night, and sleep difficulties visit 75% of us at
 least a few nights per week. Reasons to get enough sleep include:
   Learning and memory: Sleep helps the brain commit new information to
    memory. In studies, people who’d slept after learning a task did better on tests
    later.
   Metabolism and weight: Chronic sleep deprivation may cause weight gain by
    affecting the way our bodies process and store carbohydrates and hormones.
   Safety: Sleep debt can lead to falls and mistakes in the daytime including
    medical errors, air traffic mishaps, and road accidents.
   Mood: Sleep loss may result in irritability, impatience, and inability to
    concentrate. Too little sleep can leave you too tired to do the things you like to
    do.
   Cardiovascular health: Serious sleep disorders have been linked to
    hypertension, increased stress hormone levels, and irregular heartbeat.
   Disease: Sleep deprivation alters immune function, including the activity of
    the body’s killer cells. Keeping up with sleep may also help fight cancer.
Do your best to get at least 8 hours of sleep for
optimal brain function!
7. Think positively!
 Psychology studies indicate a positive attitude, along with
 an optimistic outlook and positive thinking, can bring
 better health and greater happiness.
  When you catch yourself thinking a pessimistic thought
   about an event in your life, first ask yourself what are the
   facts—not the fears, but the facts?
  Next, think of alternate explanations and future outcomes.
   Don’t jump to pessimistic conclusions.
  Remind yourself to follow this approach with
   a daily affirmation such as this: When I have
   a negative thought, I evaluate the facts and
   think of positive alternatives that also fit the
   facts.
“I am convinced that life is 10% what happens to me,
and 90% how I react to it. And so it is with you…we
are in charge of our attitudes.” --Charles R. Swindoll
6. Stretch at your desk
Sitting in front of a desk every day can be hard on
 your body, especially since most of us don't have the
 best posture.
Hunching the shoulders and slumping in your seat
 can cause back pain, headaches, tension and tightness
 in your back and neck.
Stretching helps boost your energy by
 exercising tense, tired muscles through-
 out the workday.
*Healing Hands
is happy to email
you a full-sized
doc of these great
office stretches.
5. Tidy up
Every day more and more information is thrown at
 you. New mail, reports, invoices, proposals, and more
 all hit your desk several times a day. You are too busy
 to deal with it right away so it just begins to pile up.
A 2011 report last year by OfficeMax found that office
 clutter undermines productivity and motivation.
 When it’s organized and precise you have the mindset
 and motivation to work.
How to stay on top of it all? See next page…
Forbes suggests that you do the following:
  Set a weekly appointment to clean
  Don’t make piles, set limits
  Realize your desk is not a storage space
  Keep the floor clear of clutter
  Eliminate digital clutter by
   organizing files on your PC
  Disinfect/clean regularly
4. Walk around
If you are a manager, walking around the office
 emphasizes the importance of interpersonal contact,
 open appreciation, and recognition. It is one of the
 most important ways to build civility and
 performance in the workplace.
If you are an employee, walking around gives you a
 chance to not only stretch but also to clear your head
 and break up your work routine. When it’s time to go
 back to your desk, you’ll have a new perspective on
 things and feel more ready to tackle your tasks.
Walking TO work is also a
great idea if you live close
enough. Morning exercise
helps your brain focus and
raises your energy level.
3. Encourage someone else
When we are down or stressed, it’s easy to get
 wrapped up in our own problems.
Try to take a moment to remember what a big
 difference encouragement makes in your own life…
…and realize that a kind word to others goes a long
 way in helping yourself when the going gets tough
 and the way feels long.
When you introduce someone, add a few words of
 praise for the person’s abilities or accomplishments.
 It’s encouraging to be praised in front of others.
Write someone a note to tell them that you’re
 thinking of them.
When you see someone making positive changes in
 their lives, affirm them.
Tell people how they’ve encouraged YOU!
2. Adopt a pet
OK, the title of this presentation says “ways to deal
 with stress TODAY”, and maybe you can’t leave the
 office right at this second to go to your local animal
 shelter.
But think about it: for those who love animals, it’s
 virtually impossible to stay in a bad mood when a pair
 of loving puppy eyes meets yours, or when a super-
 soft cat rubs up against your hand.
Pets not only improve your mood, studies have also
 shown:
  Pets control blood pressure better than drugs
  Pets encourage you to get out and exercise
  Pets provide unconditional love
  Pets stave off loneliness


  …all of which reduces stress – sometimes better than even
   people can!
And the #1 way to reduce stress…
       (drumroll, please)
1. Get a massage!
(You saw this coming, didn’t you?)
Whether in the workplace, at a
  spa, or in the comfort of your
  own home, massage serves to not
  only relieve tight muscles but
  also melts away stress and
  tension.
It’s equivalent to hitting your
  body’s “reset” button and leaves
  you with renewed energy to get
  through the day.
And it feels so gooooooood!
Even a brief 5-10 minute chair massage
 provides rejuvenation.
Chair massage is a great way for employers to not only
 show appreciation, but also to improve the company’s
 bottom line (a less-stressed worker is a more productive
 worker!)
There is also the option for employees to self-pay for
 chair massages during their lunch hour.
Healing Hands has a variety of information we can
 provide to the HR Department / Office Manager about
 the benefits of chair massage, so contact us today!
Anastasia Yecke, LMT, ACRTP
   www.healing-hands.us
        305-321-8253

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Top 10 ways to deal with stress today

  • 1.
  • 2. Modern life is FULL of stress. The human body was never made to operate under constant, low-level stress! Think of Ug the Caveman: no stress… woolly mammoth charges… uh-oh, stress levels spike!! Then either Ug kills the mammoth or the mammoth kills Ug. Either way, the stress is over. THAT is how we were meant to function, but the demands of modern life have us constantly under stress. How can we deal with it?
  • 3. How can we possibly combat the negative toll constant stress takes on our mental and physical well-being?
  • 4. 10. Breathe It sounds simple, but remembering to take slow, deep breaths when you are stressed will instantly do the following: lower your blood pressure lessen anxiety foster a sense of calm Over time, deep breathing can also help with: insomnia depression
  • 5. Writing about the benefits of deep breathing in her 2004 book, Outwitting Insomnia, Ellen M. Catalano observed that it is "one of the most practical ways to relax quickly and effectively."
  • 6. 9. Ditch the Coffee It’s no secret that coffee contains caffeine. What you may not know is that caffeine has the following effects on the body: fast heart rate increased blood sugar frequent urination
  • 7. Giving up coffee (and soda!) is not only better on your wallet,* it’s also much better for your health and will help you feel less jittery. Remember to drink lots of water instead!  *Just three $5 lattes each week at Starbucks equals $2,340/yr!
  • 8. 8. Get enough sleep A recent survey by Harvard Medical School found that more people are sleeping less than six hours a night, and sleep difficulties visit 75% of us at least a few nights per week. Reasons to get enough sleep include:  Learning and memory: Sleep helps the brain commit new information to memory. In studies, people who’d slept after learning a task did better on tests later.  Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates and hormones.  Safety: Sleep debt can lead to falls and mistakes in the daytime including medical errors, air traffic mishaps, and road accidents.  Mood: Sleep loss may result in irritability, impatience, and inability to concentrate. Too little sleep can leave you too tired to do the things you like to do.  Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.  Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.
  • 9. Do your best to get at least 8 hours of sleep for optimal brain function!
  • 10. 7. Think positively! Psychology studies indicate a positive attitude, along with an optimistic outlook and positive thinking, can bring better health and greater happiness.  When you catch yourself thinking a pessimistic thought about an event in your life, first ask yourself what are the facts—not the fears, but the facts?  Next, think of alternate explanations and future outcomes. Don’t jump to pessimistic conclusions.  Remind yourself to follow this approach with a daily affirmation such as this: When I have a negative thought, I evaluate the facts and think of positive alternatives that also fit the facts.
  • 11. “I am convinced that life is 10% what happens to me, and 90% how I react to it. And so it is with you…we are in charge of our attitudes.” --Charles R. Swindoll
  • 12. 6. Stretch at your desk Sitting in front of a desk every day can be hard on your body, especially since most of us don't have the best posture. Hunching the shoulders and slumping in your seat can cause back pain, headaches, tension and tightness in your back and neck. Stretching helps boost your energy by exercising tense, tired muscles through- out the workday.
  • 13. *Healing Hands is happy to email you a full-sized doc of these great office stretches.
  • 14. 5. Tidy up Every day more and more information is thrown at you. New mail, reports, invoices, proposals, and more all hit your desk several times a day. You are too busy to deal with it right away so it just begins to pile up. A 2011 report last year by OfficeMax found that office clutter undermines productivity and motivation. When it’s organized and precise you have the mindset and motivation to work. How to stay on top of it all? See next page…
  • 15. Forbes suggests that you do the following: Set a weekly appointment to clean Don’t make piles, set limits Realize your desk is not a storage space Keep the floor clear of clutter Eliminate digital clutter by organizing files on your PC Disinfect/clean regularly
  • 16. 4. Walk around If you are a manager, walking around the office emphasizes the importance of interpersonal contact, open appreciation, and recognition. It is one of the most important ways to build civility and performance in the workplace. If you are an employee, walking around gives you a chance to not only stretch but also to clear your head and break up your work routine. When it’s time to go back to your desk, you’ll have a new perspective on things and feel more ready to tackle your tasks.
  • 17. Walking TO work is also a great idea if you live close enough. Morning exercise helps your brain focus and raises your energy level.
  • 18. 3. Encourage someone else When we are down or stressed, it’s easy to get wrapped up in our own problems. Try to take a moment to remember what a big difference encouragement makes in your own life… …and realize that a kind word to others goes a long way in helping yourself when the going gets tough and the way feels long.
  • 19. When you introduce someone, add a few words of praise for the person’s abilities or accomplishments. It’s encouraging to be praised in front of others. Write someone a note to tell them that you’re thinking of them. When you see someone making positive changes in their lives, affirm them. Tell people how they’ve encouraged YOU!
  • 20. 2. Adopt a pet OK, the title of this presentation says “ways to deal with stress TODAY”, and maybe you can’t leave the office right at this second to go to your local animal shelter. But think about it: for those who love animals, it’s virtually impossible to stay in a bad mood when a pair of loving puppy eyes meets yours, or when a super- soft cat rubs up against your hand.
  • 21. Pets not only improve your mood, studies have also shown: Pets control blood pressure better than drugs Pets encourage you to get out and exercise Pets provide unconditional love Pets stave off loneliness …all of which reduces stress – sometimes better than even people can!
  • 22. And the #1 way to reduce stress… (drumroll, please)
  • 23. 1. Get a massage! (You saw this coming, didn’t you?) Whether in the workplace, at a spa, or in the comfort of your own home, massage serves to not only relieve tight muscles but also melts away stress and tension. It’s equivalent to hitting your body’s “reset” button and leaves you with renewed energy to get through the day. And it feels so gooooooood!
  • 24. Even a brief 5-10 minute chair massage provides rejuvenation. Chair massage is a great way for employers to not only show appreciation, but also to improve the company’s bottom line (a less-stressed worker is a more productive worker!) There is also the option for employees to self-pay for chair massages during their lunch hour. Healing Hands has a variety of information we can provide to the HR Department / Office Manager about the benefits of chair massage, so contact us today!
  • 25. Anastasia Yecke, LMT, ACRTP www.healing-hands.us 305-321-8253