DEEP BREATHING & VISUALIZATION EXERCISES by Brian Luke Seaward: “Managing Stress” Breathing Awareness and Deep Breathing 1. Lie down or sit in a comfortable chair, maintaining good posture. Your body should be as relaxed as possible. Close your eyes. Scan your body for tension and loosen any tight clothing. 2. Take a moment to pay attention to your breathing by feeling the air as it goes in your nose, down your throat and into your lungs. Place one hand on your chest and one on your abdomen. 3. Inhale deeply and slowly through your nose and all the way down to your abdomen counting to five. Pause for one count and then exhale through your mouth, keeping your mouth, tongue and jaw relaxed to the same count of five. During this process, you should feel your abdomen rise with inhalation, and your chest should move only a little. 4. Relax as you focus on the sound and feeling of long, slow, deep breaths. 5. If you have a cold or sinus congestion, then breathe through your mouth the whole time. Adding Visualization to Deep Breathing (Breathing Clouds) 6. Close your eyes and focus on your breathing. 7. Now visualize a small, fluffy cloud in front of your face. Breathe in and feel the air enter your nose or mouth and travel up through the sinus cavities to the top of your head and then down your spinal column to circulate throughout your body. Now as you exhale, visualize that the air leaving your body is dirty air and is dark and cloudy. This symbolizes all the stressors, frustrations, and toxins throughout your body and mind. Repeat cycle about five times. (see image below) 8. Pay attention to how relaxed your body is becoming with each exercise.

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EASY WAYS TO RELAX IN 5 MINUTES OR LESS Wouldn’t it be nice to have time to go to the beach, lake, or resort for the weekend to unwind and de-stress? But there isn’t always time to get away, much less, time to even go tanning or get a mani-pedi. Below is a list of easy ways to relieve stress in just five minutes or less. From sipping tea to eating dark chocolate can help create calm during stressful times at home and/or work.

By Greatist.com • Sip green tea

• Look out the window at nature

• Snack on dark chocolate

• Get organized

• Spoonful of honey

• Take a short walk break around your office

• Chew gum

• Listen to your favorite song

• Munch a crunchy snack

• Dance

• Lay your head on a cushion or pillow for a few minutes

• Do a crossword puzzle

• Count backward • Close your eyes • Give yourself a hand massage

• Smell some coffee beans • Sniff citrus • Blow some bubbles

• Rub your feet over a golf ball • Squeeze a stress ball • Drip cold water on your wrists • Give yourself 5 minutes of alone time • Go outside and stand in the sun

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OFFICE STRETCHES by University of Texas El Paso Office exercises and stretching throughout the day is a great way to reduce fatigue and tension, increase blood circulation and flexibility. It is recommended that you take a 5-10 minute break every hour or so to get up and move around especially if you are working at a computer all day. By doing these simple stretches, you can feel better and be more comfortable at your work space. Start off slowly and work up the stretches. Most importantly when doing a stretch is to not bounce. By bouncing the stretch, you are more likely to pull the muscle. Hold the position for the specified time, or as long as you can, and repeat 3 to 5 times unless stated otherwise. Ease off the stretch if it becomes uncomfortable.

This publication is issued by the Office of Management and Enterprise Services as authorized by Title 62, Section 34. Copies have not been printed but are available through the agency website. This work is licensed under a Creative Attribution-NonCommercial-NoDerivs 3.0 Unported License.

STRESS-BUSTINGHOWFOODS: THEY WORK by Webmd.com Foods can help tame stress in several ways. The foods below boost levels of serotonin, the chemical in your brain that creates a calming feel good affect. They also digest more slowly which extends those happy feelings. A healthy diet can reduce the impact of stress by boosting the immune system and lowering blood pressure.

• OATMEAL • Boosts serotonin

• ORANGES • Contain vitamin C which curbs stress hormone levels and strengthens the immune system

• BLUEBERRIES • Contain antioxidants that counter the effects of stress

• SPINACH • Contains magnesium which helps prevent triggers for headaches and fatigue

• FATTY FISH • Is high in Omega-3 fatty acids and prevents surges in stress hormones

• BLACK TEA • Lowers cortisol levels and helps you recover from stressful events more quickly

• WALNUTS, PISTACHIOS AND ALMONDS • Help protect you against the effects of stress such as high blood pressure and cholesterol

• SUNFLOWER SEEDS • Help produce dopamine, the pleasure inducing chemical in the brain

• AVOCADOS • Are full of potassium which helps reduce blood pressure

This publication is issued by the Office of Management and Enterprise Services as authorized by Title 62, Section 34. Copies have not been printed but are available through the agency website. This work is licensed under a Creative Attribution-NonCommercial-NoDerivs 3.0 Unported License.

RESOURCES & REFERENCES MUSIC

http://www.youtube.com/watch?v=dOEvKulq2sY – sample music

PODCASTS

by Dr. Murali Krishna, Integris Mental Health http://integrisok.com/mental-health-oklahoma-ok/live-life-well • Quieting the Mind ­— Breathing (6 min) • Present Moment Awareness — Meditation Exercise (6 min) • Natural Relaxation — Progressive Muscle Relaxation, Guided Imagery and Breathing (22 min)

DESKTOP YOGA

http://www.youtube.com/watch?v=Ix-6DsyWrDU

INSPIRATION UNLIMITED — PODCASTS, BLOG BOOKS AND MUSIC by Dr. Brian Luke Seaward http://www.brianlukeseaward.com/

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COMMON RELAXATION TECHNIQUES & BENEFITS By Brian Luke Seaward, Barbara Bradley Bolen, Dr. Oz, and Mayo Clinic

VISUALIZATION/IMAGERY

The origins for the visualization/imagery technique are from yoga and zen meditation. It was introduced as a cleaning process for the mind and body. It is one of the simplest relaxation techniques and can be done by yourself or guided by someone else. It can incorporate the body’s senses such as smell, sound, or touch by imagining the smell of pine needles in a forest, the sound of birds chirping in the distance, or the feeling of sand under your feet. Visualizing yourself in a calm, quiet, beautiful place can be a powerful tool for reducing anxiety and turning off the body’s stress response. It is a way of placing yourself in a relaxed setting, whenever needed, no airfare or mountain climbing required.

MEDITATION

Meditation is the oldest recognized relaxation technique known. It is like an eraser that cleans the mind’s blackboard of clutter and brings about mental homeostasis. It is gaining recognition in the West as a powerful technique for relaxation. Throughout time humans have needed freedom from worries, thoughts and external stimuli. Information technology is growing constantly and, even though the ability to access this information is great, we are definately on sensory overload. Meditation is a great way to give you a rest from all of it. There are different types of meditation but the most common one is “Exclusive Meditation,” where you focus on a single word, such as “love” or “peace”, or short positive phrases like “I am worthy of love”, over and over. Some people focus on their breathing and count while doing deep breathing. Either way, it is done in conjunction with exhaling.

PROGRESSIVE MUSCLE RELAXATION

In the progressive muscle relaxation technique, you focus on slowly tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation. You also become more aware of physical sensations. One method of progressive muscle relaxation is to start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. You can also start with your head and neck and work down to your toes. Tense your muscles for at least five seconds and then relax for 30 seconds and repeat.

MUSIC FOR RELAXATION

Both hard and soft sciences have different schools of thought on how the physical body is affected by music. Each has a theory on music’s role in the relaxation response. Regardless of the theory, as frequencies are transmitted and the sounds of music are received by the body, human physiology is significantly affected. The music most conducive to relaxation is instrumental or acoustic with a slow tempo such as jazz (easy listening), classical (adagio and andante movements) or New Age. It is best that your environment be peaceful with no interruptions. So sit back and relax while you listen to music that lifts your spirit.

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COMMON RELAXATION TECHNIQUES & BENEFITS

HUMOR

Below are some of the benefits of laughter to the human body: 1. It lowers your blood pressure. 2. It fills your blood vessels with oxygen so more blood goes to your extremities. 3. It vastly reduces levels of the stress hormone cortisol, and increases levels of epinephrine, which relieves stress, tension and depression. 4. It enhances the efficiency of your immune system. 5. It causes the inner lining of your blood vessels to dilate and increase blood flow which reduces risk of hardening of the arteries. 6. It is considered a form of stationary jogging and gives you the same health benefit as rigorous aerobic exercise. 7. Twenty seconds of heavy laughter is equal to 3 minutes of hard rowing and will burn up to 400 calories per hour. 8. It increases lung capacity which is especially good for those who suffer from asthma and bronchitis. 9. Increases levels of endorphins in the body which are natural pain killers and helps people with autoimmune diseases, most all aches and pains. 10. A recent study at Stanford concluded that it stimulates the parts of the brain that give you the “feel good” chemical messenger, dopamine. 11. It instantly raises your energy and clears away negative thinking. 12. It improves your interpersonal relationships

BENEFITS OF RELAXATION TECHNIQUES

Practicing relaxation techniques can reduce stress symptoms by: • Slowing your heart rate

• Reducing muscle tension and chronic pain

• Lowering your blood pressure

• Improving your concentration

• Slowing your breathing rate

• Reducing your anger and frustration levels

• Increasing blood flow to your major muscles

• Boosting your confidence to handle problems

To get the most benefit, you should use relaxation techniques along with other positive coping methods, such as exercising, getting enough sleep, and reaching out to supportive family and friends.

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STRESS JOURNAL Journaling allows you to process your feelings and the events in your life. It can help you identify regular stressors or a pattern or theme of what may be a regular stressor in your life. It helps you organize your thoughts and feelings and can help you better understand yourself. Start with something easy like asking yourself “How Was Your Day” or a few questions below. • What happened that made you feel stressed?

• How do you feel, both physically and emotionally?

• How did you react?

• What did you do to make yourself feel better?

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HOW VULNERABLE ARE YOU TO STRESS? From the University of Notre Dame From a range of 1 being always to 5 being never, mark how often each of the following statements applies to you.

NUMBER BEHAVIORS THAT HELP MANAGE STRESS I eat at least one hot, balanced meal a day. I get 7-8 hours of sleep at least 4 nights per week. I give and receive affection regularly. I have at least one family member within 50 miles on whom I can rely. I exercise to the point of breaking a sweat at least twice per week. I smoke less than a half a pack of cigarettes per day. I drink fewer than 5 alcoholic beverages per week. My weight is appropriate for my height. I have an income that meets my basic expenses. I get strength from my spiritual beliefs. I regularly attend club or social activities. I have a network of good friends and acquaintances. I have one or more friends to confide in about personal matters. I am in good health. I am able to speak openly about my feelings when angry or worried. I do something fun at least one time per week. I am able to talk with the people I live with about domestic issues. I am able to organize my time effectively. I take quiet/relaxation time for myself during the day. I drink fewer than 3 cups of caffeinated beverages per day. Subtotal _______ - 20 = _______ Total Add your score then subtract 20. Any score over 5 indicates a vulnerability to stress. A score between 2555 indicates that you are seriously vulnerable to stress. If your score is over 55, you may be extremely vulnerable to stress.

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HOW VULNERABLE ARE YOU TO STRESS? CHECKLIST OF STRESS MANAGEMENT

I. Reactive Stress Management — Useful for immediate or short-term stress management • Talk to some one • Listen to music • Walk for 10-20 minutes

• Take a hot shower/bath

• Watch a favorite movie/show

• Spend time with someone close to you

• Take 5 deep breaths

• Picture yourself in 5 years

II. Proactive Stress Management — Useful to strengthen your well-being • Eat healthy • Practice deep breathing • Practice assertive communication

• Practice mindfulness with daily activities

• Let go of perfectionism

• Manage time and plan for daily events

• Engage in regular exercise

• Build trusting relationships

• Take a long walk around the lake or hike in one of the local parks

• Return kindness to others

• Practice non-judgmental self-talk • Complete a gratitude journal before bed III. Preventive Stress Management­— Useful for making significant changes to increase resiliency and well-being • Practice skills in managing difficult • Create joy and make peace in your day conversations • Find meaning in experiences whether good or • Simplify your life by working to manage challenging time and delegating • Understand your strengths academically and • Choose to join an organization that will personally help you feel connected • Practice daily meditation or prayer to support • Incorporate activities that challenge you in self-care healthy ways • Evaluate your behavior at the end of the day and • Develop intimacy with others how you are doing

(continued)

HOW VULNERABLE ARE YOU TO STRESS? STRESS SYMPTOM CHECKLIST

The symptoms of stress can be broken down into four categories. Use the list below to check off sypmptoms of stress you may have felt in the last month. It doesn't matter to what degree you have experienced the symptom.

CHECK

PHYSICAL SIGNS OF STRESS • • • • • • • • • • • • • • •

CHECK

CHECK

Stomach pain; nervous stomach Appetite change; weight change Stiff or sore joints, especially neck and shoulders Muscle tightness, cramps and spasms Back or chest pain Migraines or tension headaches Frequent colds or illness, sore throat or cough Fever blisters High blood pressure Rapidly beating heart, even when resting Nervous tick or twitch Skin conditions such as rashes, hives or irritation Fatigue; lack of energy Cold hands and feet Bloating; diarrhea; constipation

EMOTIONAL/PSYCHOLOGICAL SIGNS OF STRESS • Feeling overwhelmed or that there is way too much to do • Feeling "out of control" • Frequent worrying or obsessing • Anxiety • Unexplained or irrational fears • Frequent recurring nightmares • Frequent irritability; easily frustrated • Feeling angry and resentful • Mood swings; crying spells • Depression • Frequent guilt • Boredom • Apathy; dissatisfaction; less interest in activities that are usually enjoyable • Loneliness • Feeling inadequate, powerless or hopeless

NUMBER OF ITEMS CHECKED

STRESS LEVEL

0-7 8-14 15-21 22+

Low Moderate High Very High

BEHAVIORAL SIGNS OF STRESS • • • • • • • • • • • •

CHECK

Excessive video games or TV watching Excessive use of alcohol, drugs or tobacco Overeating or undereating Losing temper easily; arguing more Being late to classes or skipping classes Compulsive behaviors ­— checking; cleaning; organizing Hyperactivity — feeing you can't slow down Increased nervous habits — nail biting hair twisting Sexual problems Sleep problems — too much; too little; interrupted Isolating self Increased recklessness or risk taking

COGNITIVE SIGNS OF STRESS • Difficulty making decisions; impulsivity; indecisiveness • Confusion; disorientation; "spaciness" • Difficulty concentrating • Difficulty remembering information, details or recent events • Repetitive thoughts • Poor judgment • Frequently misunderstanding what others tell you • Thoughts of escaping or running away from things • Racing thoughts

This publication is issued by the Office of Management and Enterprise Services as authorized by Title 62, Section 34. Copies have not been printed but are available through the agency website. This work is licensed under a Creative Attribution-NonCommercial-NoDerivs 3.0 Unported License.