SLIDE 1
HIGHLIGHTS
- Hidden stressors
- Minimizing stressors
- Stress reduction tips
- Activity
STRESS REDUCTION Provided by: New Mexico State University - - PowerPoint PPT Presentation
STRESS REDUCTION Provided by: New Mexico State University - - PowerPoint PPT Presentation
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
SLIDE 2
SLIDE 3
HIDDEN STRESSORS
- Information overload
- Smart phones
- Background noise
- Nutritional choices
- Movement
- Lack of sun exposure
- House pollutants
- Clutter
- Sleep schedule
SLIDE 4
MINIMIZING STRESSORS
- Designate time for news intake
(30 minutes - 1hour max.)
- Turn off news notifications
- Unsubscribe or change setting
- n news listserv's
- Turn off news notifications on
smart devices
Information overload
SLIDE 5
MINIMIZING STRESSORS
- Designate daily screen-free time
- Utilize app time-limit function
- Turn off social media notifications
- Screen-free time 30 min. before bed
Smart phones
SLIDE 6
MINIMIZING STRESSORS Noise Pollution
- TV
- Music
- Traffic
Try these sounds instead
- Nature
- Rain
- White noise
- Instrumental/classical music
- Silence
Background noise
SLIDE 7
MINIMIZING STRESSORS Moderation
- Junk foods
- Alcohol
- Caffeine
Incorporate
- Variety of vegetables
- Fruits
- Whole grains
- Water
Nutrition
SLIDE 8
MINIMIZING STRESSORS
- 10-minute walking break
- Digital workout
(AggieFit, YouTube, cable provider, many gyms, and Zoom)
- Get the family involved
- 30 minutes x 5 days a week
- Try to get outside
- Incorporate a variety of activities
Exercise
SLIDE 9
MINIMIZING STRESSORS
- Open windows
- Utilize yard space
- Try an outdoor workout
- Go for a walk (look up & around)
- Remember sunscreen
Sunlight
SLIDE 10
MINIMIZING STRESSORS
- Open windows
- Utilize vents
- Turn on fans
- Avoid fragrances
- Dust often
- Clean floors and drains regularly
- Try baking soda to neutralize odors
- Buy a house plant or two
(palm, aloe, fern, potted flowers, etc.)
House pollutants
SLIDE 11
MINIMIZING STRESSORS
- Make your bed daily
- Designate a work-at-home station
- Put away laptops & paperwork daily
- Designate 5 minutes every night to
straightening up
- Hang up and put away items
- Keep tables, chairs, & floors free of
clutter
Clutter
SLIDE 12
MINIMIZING STRESSORS
- Screen-free time 30 min. before bed
- Stop caffeine intake 12 hours prior to
bedtime
- Enable sleep-mode on smartphone
- Stick to a schedule
- Read a book before bed
- Listen to calming sounds to unwind
Sleep schedule
SLIDE 13
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
SLIDE 14
STRESS IN THE BODY
- Neck
- Jaw
- Shoulders
- Hands
- Hips
- Feet
Stress can build up in the following areas
SLIDE 15
SYMPTOMS
Emotional Symptoms
- Frustration, difficulty relaxing, feeling overwhelmed
Physical Symptoms
- Headaches, digestive issues, insomnia, nervousness,
clenched jaw, dry mouth
SLIDE 16
SYMPTOMS
Cognitive Symptoms
- Racing thoughts, forgetfulness, constant worrying
Behavioral Symptoms
- Appetite changes, procrastination, increase use of
substances (alcohol, nicotine, drugs)
SLIDE 17
LET’S PRACTICE BREATHING
Exhale completely through mouth Close mouth and inhale through nose while counting to 4 Hold breath for 7 seconds Exhale all air through mouth while counting to 8 Repeat 4x
4 – 7 – 8 Technique
SLIDE 18
LET’S PRACTICE BREATHING
Put one hand on the belly just below the ribs 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
Belly Breathing
SLIDE 19
LET’S PRACTICE BREATHING
Put one hand on the belly & one on the chest Do belly breathing 8x (previous slide) 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
Rolling Breathing
SLIDE 20