STRESS REDUCTION Provided by: New Mexico State University Wellness, Alcohol & Violence Education (WAVE) Program
HIGHLIGHTS • Hidden stressors • Minimizing stressors • Stress reduction tips • Activity
• Information overload • Smart phones • Background noise HIDDEN STRESSORS • Nutritional choices • Movement • Lack of sun exposure • House pollutants • Clutter • Sleep schedule
• Designate time for news intake (30 minutes - 1hour max.) • Turn off news notifications MINIMIZING STRESSORS • Unsubscribe or change setting Information overload on news listserv's • Turn off news notifications on smart devices
• Designate daily screen-free time • Utilize app time-limit function MINIMIZING STRESSORS • Turn off social media notifications Smart phones • Screen-free time 30 min. before bed
Noise Pollution • TV • Music • Traffic MINIMIZING STRESSORS Try these sounds instead Background noise • Nature • Rain • White noise • Instrumental/classical music • Silence
Moderation • Junk foods • Alcohol MINIMIZING • Caffeine STRESSORS Incorporate Nutrition • Variety of vegetables • Fruits • Whole grains • Water
• 10-minute walking break • Digital workout MINIMIZING (AggieFit, YouTube, cable provider, many gyms, and Zoom) STRESSORS • Get the family involved • 30 minutes x 5 days a week Exercise • Try to get outside • Incorporate a variety of activities
• Open windows • Utilize yard space MINIMIZING STRESSORS • Try an outdoor workout Sunlight • Go for a walk (look up & around) • Remember sunscreen
• Open windows • Utilize vents • Turn on fans MINIMIZING • Avoid fragrances STRESSORS • Dust often House pollutants • Clean floors and drains regularly • Try baking soda to neutralize odors • Buy a house plant or two (palm, aloe, fern, potted flowers, etc.)
• Make your bed daily • Designate a work-at-home station • Put away laptops & paperwork daily MINIMIZING STRESSORS • Designate 5 minutes every night to straightening up Clutter • Hang up and put away items • Keep tables, chairs, & floors free of clutter
• Screen-free time 30 min. before bed • Stop caffeine intake 12 hours prior to bedtime MINIMIZING • Enable sleep-mode on smartphone STRESSORS Sleep schedule • Stick to a schedule • Read a book before bed • Listen to calming sounds to unwind
REDUCING STRESS • Daily self check-ins, listen to your body • Be present, try to control mind-wondering • Decompress after work or after news intake • Take time for yourself daily
STRESS IN THE BODY Stress can build up in the following areas • Neck • Jaw • Shoulders • Hands • Hips • Feet
SYMPTOMS Emotional Symptoms • Frustration, difficulty relaxing, feeling overwhelmed Physical Symptoms • Headaches, digestive issues, insomnia, nervousness, clenched jaw, dry mouth
SYMPTOMS Cognitive Symptoms • Racing thoughts, forgetfulness, constant worrying Behavioral Symptoms • Appetite changes, procrastination, increase use of substances (alcohol, nicotine, drugs)
4 – 7 – 8 Technique Exhale completely through mouth LET’S PRACTICE Close mouth and inhale through BREATHING nose while counting to 4 Hold breath for 7 seconds Exhale all air through mouth while counting to 8 Repeat 4x
Belly Breathing Put one hand on the belly just below the ribs LET’S PRACTICE BREATHING Take a deep breath in through the nose & let your belly push the hand out Exhale through a nearly closed mouth Use hand to push all air out of the belly Repeat 5x
Rolling Breathing Put one hand on the belly & one on the chest Do belly breathing 8x (previous slide) LET’S PRACTICE BREATHING Inhale as if doing belly breathing & increase breathing to raise hand on chest You should notice the hand on the belly lowering slightly Exhale slowly to decrease dizziness Repeat for 3-5 minutes
RESOURCES Aggie Health & Wellness Center (Telehealth Counseling) 575-646-1512 wellness.nmsu.edu New Mexico Crisis and Access Line Crisis Line (24/7) : 1-855-NMCRISIS (662-7474) Peer-to-Peer Warmline: 1-855-4NM-7100 (466-7100) KIDTALK Warmline: 1-575-636-3636 National Lifeline 1-800-273-8255 Spanish-Speaking Line: 1-888-628-9454
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