BalancedLIVING Fall 2012
How to be a Happy
Camper or Hiker pp. 8-9
ining Out D n e h w ell Eating w an Kids Vegetari your brain s ff u b g in How walk
BalancedLiving fall 2012
MINES & Associates 10367 West Centennial Road Littleton, Colorado 80127 800.873.7138
A word from your Employee Assistance Program... Fall is a great time to get out into some wide-open space (at least as wide-open as you can find!) and exercise those muscles. As you’ll see in this month’s Balanced Living, you’re likely to experience increased mental wellbeing as well because of it. Just taking a few minutes every hour to meditate, stretch, or smile can have a huge impact on your overall resilience. If you’re feeling like taking a real resilience-building adventure, we’ve also included an article about how to safely prepare for a hiking trip! If you feel you need a little extra jolt, feel free to call your Employee Assistance Program anytime! – The MINES Team
www.MINESandAssociates.com
. . . . . . . . C redi t s . . . . . . . AARP.org How walking buffs your brain pg. 10 Krames Staywell How to be a Happy Camper or Hiker pp. 8-9 Vegetarian Kids pg. 7 Wellness made easy: The real basics of better health pg. 12 Personal Advantage.com 25 Ways to Reduce Stress pg. 14 Workplace Stress Management Quiz pg. 15 Precision Information, LLC © 2012 Investment Goals need to be Clear pg. 11 Wellness Library Health Ink and Vitality Communications © 2012 Balance and Moderation: Popular Worldwide pg. 3 Eating well when Dining out pg. 6 Family Quality Time can be Anytime pg. 5 www.eatingwell.com Recipe: Greek Chicken & Vegetable Ragout pg. 13
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Fall 2012 Balanced Living
Balance and Moderation: Popular Worldwide Despite differences in cuisines, dining habits, and health practices, the concept of “balance and moderation” exists as a general dietary guideline in many cultures. In China, the concept of “yin” and “yang” encourages the balance of foods classified as “yin” -- items that are typically raw, soothing, cooked at low temperatures, white or light green in color -- with those classified as “yang” -- most high-calorie foods, foods cooked in high heat, spicy or red-orange in color. Some foods, such as boiled rice, are believed to be neutral and therefore are considered staple foods. The Chinese are advised to keep a balance of these two opposing forces and avoid the extreme of both. Aspects of the “yin-yang” diet theory are also found in many other Asian cultures. A similar system of balance focused on a “hot” and “cold” classification of foods is practiced in the Middle East and in parts of Latin America. In Mexico and other Latin American countries, foods are characterized as “hot” and “cold,” independent of their temperature or physical properties and are used therapeutically to restore the “natural balance” of the body. “Cold” foods include most vegetables, tropical fruits, and dairy products. Foods that are considered “hot” are meats, most grains, garlic, chili peppers, oils, and alcohol. In the United States, current dietary recommendations embrace similar principles to achieve balanced nutrition. The ChooseMyPlate.gov website includes a framework that balances the types and amount of foods that contribute to a healthful eating style. “Regardless of one’s cultural background, moderation and balance are key to a healthful eating plan,” said dietitian Nancy E. Schwartz, Ph.D., R.D. “This means balancing out a variety of food selections over the course of a few days and eating moderate amounts of many different types of foods.”
Portion control is another important tool for achieving good nutrition. In addition to using the ChooseMyPlate website to figure out the types and serving sizes of food one should eat, the American Dietetic Association recommends Americans use the following images as a guide to keep portion sizes in check. M
One ounce of meat -- a matchbox
Three ounces of meat -- a deck of cards or a bar of soap Eight ounces of meat -- a thin paperback book A medium apple or orange -- a tennis ball A medium potato -- a computer mouse One cup of lettuce -- four green leaves One ounce of cheese -- four dice One cup of fruit -- a baseball
Fall 2012 Balanced Living 3
2012 HR Webinar Series
ChooseWell Our 2012 Webinar Series - ChooseWell - has been designed to provide practical and useful information to employees and managers regarding the everyday decisions to the questions that life presents to us. A quarterly series, the presenters have been selected from experts in their field to provide tips and helpful hints to ChooseWell.
To learn more and to register for these events, visit: www.minesandassociates.com/webinar
Session One: Making a Plan and Sticking to it. february 9, 2012 NOW AVAILABLE ONLINE!
Session Two: Healthful Decisions
April 17, 2012 NOW AVAILABLE ONLINE!
Session Three: Organizational Wellness August 14, 2012 NOW AVAILABLE ONLINE!
Session Four: Worry-free Finances November 14, 2012 10AM - 11AM MST
Questions? Reach us at 800.873.7138 | Brought to you by BizPsych and MINES & Associates 4
Fall 2012 Balanced Living
Family quality time can be anytime... If you want to spend more meaningful time with your children, first make sure you set aside enough time for yourself. Put up your feet. Have a cup of tea. Walk the dog.
During such moments, and while with your children, remind yourself “to be here now,” suggests Denise Braun, health educator for women’s resources at Thomas Jefferson University Hospital in Philadelphia. But don’t get hung up on quality time. “Saying this is going to be our quality time puts a lot of pressure on parents and children,” Ms. Braun says. “The child may be tired or need something else at that moment, and then the parent feels defeated or frustrated.” Quality time can take place spontaneously in many different ways during ordinary interactions between parents and children, whether it’s rocking a baby to sleep or driving a teenager to the mall. There are some things you can do to enhance the possibility of these moments. Experts say start with dinner. “Even if it’s for only 10 or 15 minutes, it’s the sacrosanct time that everyone agrees is important,” says Eve Orlow, Ed.D., a licensed clinical psychologist.
“Turn off the TV and radio and don’t read the newspaper. Ask questions that create the foundation for relationships -- not only ‘Did you have a good day at school?’ but also ‘What was good about school today?’” Dr. Orlow says it’s also a good time for children to learn that they should ask, “And how was your day?”
Here are some ways you can become involved with your children: • Listen well. Listen not just for what happened, but for what they are telling you about their day through their actions and tone. • Read together. This teaches kids that books are not only a source of education but also of pleasure. • Play board games together. You’ll interact with your children while having fun. • Limit and monitor TV viewing. A recent study by the American Medical Association found that children who watch a lot of television were fatter than those who watched little. • Key into their unique interests. For some it might be going to a ball game, for others shopping at the mall or baking cookies. • Relax more. “With so many things to be done, there’s something magical about setting aside two hours or all day for a Monopoly game,” Dr. Orlow says. “It says: ‘We value hard work, we also value relaxation time and we value being together.’” M
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Eating well when Dining Out Anyone who has dieted knows the difficulty of ordering a healthful, low-fat, low-calorie meal when dining out -- many restaurants serve entrees containing more fat and sodium than an adult should consume in an entire day. The following suggestions can help you choose wisely -- whether you’re watching your weight or simply wanting a tasty meal that will benefit, not compromise, your health.
Watch your portions: Typical restaurant servings are Skip the rich desserts: Order nonfat or low-fat frozen two or three times the size of a standard serving. The most yogurt, sherbet, or fresh berries. If you can’t resist the dessert effective way to limit your calories when eating out is to eat tray, share an item with your dining companions. less. To limit the calories, share the meal with your dining companion, order an appetizer as your entree, or request a half-order. The following words indicate meals that are even larger than the standard ones: combo, feast, grande, jumbo, king- or queen-sized, and supreme. Words such as kiddie, luncheon, petite, small plate, regular, and salad-sized indicate more reasonable portions.
Limit your alcohol intake: Alcohol contains lots of empty
calories and may lower your resolve not to overeat. The recommended limit is no more than two drinks daily if you’re a man, one if you’re a woman. One drink equals 12 ounces of beer, 4 to 5 ounces of wine or 1.5 ounces of 80-proof liquor, Other tips: all of which supply about 0.5 ounce of alcohol. • Choose restaurants with moderation in mind. Avoid allyou-can-eat buffets or cafeterias where the food displays will tempt you to order more than you want or need. How is it prepared? Ask how the chef prepares menu items • Pay attention to hidden calories in sauces, gravies, melted before you order. That way, you can request high-fat sauces cheese, and sour-cream toppings. or toppings not be used or be served on the side. Any dishes • Order chicken and fish baked, broiled, grilled, or roasted that contain the following descriptive words in their names instead of fried or breaded and fried. Frying can double are high in calories and fat: alfredo, basted, batter-dipped, or triple the calories. Order vegetables steamed, grilled, breaded, creamy, crispy, deep-fried, pan-fried, scalloped, au or stir-fried instead of fried, battered and fried, or served gratin, or in cream or butter sauce. in cheese or cream sauce. • Remove fat from your entree after it arrives. To do so, Eat before going out: Don’t starve yourself all day before trim away visible fat on a steak, remove chicken skin, or going out to dinner. If you do, you’re more likely to over spoon half of a high-fat sauce to the side. eat at the restaurant. Instead, eat a reasonable breakfast • Consider your weaknesses. If you can’t resist chips and and lunch and have a piece of fruit or yogurt before dinner. dip or bread and butter, have them removed from the Here’s another idea: munch on carrot or celery sticks, table. And ask the server not to bring the dessert menu. plain bread sticks, or a whole-wheat roll (without butter or • Lower the fat in a burger by dressing it with naturally margarine) before you order to take the edge off your hunger. low-calorie mustard, ketchup, salsa, barbecue sauce, or You’ll be less likely to order too much or overeat when your pickles instead of high-fat mayonnaise, cheese, bacon, entree is served. sauteed mushrooms, or any special sauces. • Order plain water, bottled water, or a diet soda. Slow down: Fast eaters tend to eat more than those who • Test your notion of portions slow down and savor each bite. Remember, it takes 20 • See how much you know about portion sizes and how minutes for your full stomach to signal your brain that you’ve they have changed over the years by taking the “Portion had enough. Don’t feel compelled to clean your plate. Eat as Distortion” quiz from the National Heart, Lung and Blood much as you want and either share the rest or take it home. Institute. The quiz can be found at the NHLBI Web site: www.1.usa.gov/Otr4mD M 6 Fall 2012 Balanced Living
Some vegetarian children are that way because that’s how their family eats. Other youngsters, almost all usually in their teens and predominantly female, have made their own decision to ban meat from their diet.
Most nutrition experts and dietitians say that children of any age -- even infants -- can safely follow a vegetarian diet, according to the Nemours Foundation (NF). But planning and daily close attention to the diet are involved to ensure that children receive the proper nutrients, especially if their diet does not include eggs and dairy products. Vegetarian diets come in several flavors, the NF says. • Ovo vegetarians eat eggs, but no meat. • Lacto-ovo vegetarians eat dairy products and eggs but no meat. • Lacto vegetarians eat dairy products, but no eggs or meat. • Vegans eat food that comes from plant sources only. • Pesco vegetarians include fish in their diets. • Pollo vegetarians include poultry.
Those who shun all animal products, including eggs and dairy, risk vitamin B-12 deficiency and may need a B-12 supplement. B-12, crucial for development, is found only in animal products. Female vegans, the majority of all vegans, typically are iron deficient and may require iron supplements to maintain adequate iron levels. Check with your child’s doctor to see if a supplement is necessary.
Vegetarian Kids
Here are some specific ages and concerns: • Infants: infants breast fed by vegan mothers may develop methylmalonic acidemia as a result of vitamin B-12 deficiency. • Toddlers: may not grow as rapidly as their non-vegetarian counterparts. • Children and preadolescents: those who do not drink milk may have difficulty meeting recommended calcium intake. • Children and adolescents: excess dietary fiber intake in children and adolescents may lead to mild trace mineral deficiencies since fiber interferes with the uptake of some trace minerals. • Children: most children on a vegan diet are iron deficient. • Adolescent females: those who are vegan may be deficient in vitamin B-12. • Adolescent females: those vegetarians (who eat no meat) frequently are iron deficient. • Adolescent males and females: frequently don’t meet daily calcium requirements. • All ages: maintaining adequate caloric intake at any age may require a higher percentage of calories as fat since with the exception of starchy vegetables there are few calories in fruits and vegetables compared to meat, milk, and eggs. Fat calorie intake may exceed the recommended 30% of total caloric intake. M
How to be a Happy Camper or Hiker Whether you’re a first-time hiker out for an easy walk in the woods or an expert camping in the wilderness, think about safety before you head outdoors. Have fun, but take the time to be prepared, says Jane Thompson, trail programs manager for the American Hiking Society (AHS). Every year people run into serious problems that they could have avoided if they had taken a few minutes to plan ahead. First, always make sure you give somebody your itinerary, no matter how short the hike or how long the camping trip, Ms. Thompson says. That itinerary should include how long you plan to be gone, where you’re going, the trails you plan to take, and where you plan to camp. That’s good advice no matter how experienced you are outdoors, she says.
“If someone knows where you’ve gone, they can send out a search party to find you,” Ms. Thompson says. Know what you’re getting into, says Jim Miller, dispersed recreation program manager for the U.S. Department of Agriculture’s Forest Service. Before you head out on a day hike or camping trip, do your homework. Get maps. Go online to learn more about the area where you plan to go, and check weather conditions. Call the ranger station and ask about trail conditions. “You can’t always predict Mother Nature, but it can’t hurt to ask,” he says. “At least try to prepare yourself.”
A survival pack should have a pocketknife, compass, whistle, space blanket, nylon thread, water purification tablets, matches and candle inside a small, waterproof container. 8 Fall 2012 Balanced Living
The right clothing Even if you’re just out for a day hike, dress appropriately, Ms. Thompson says. Make sure you have that extra layer of warmth just in case. Opt for polypropylene materials instead of cotton: If the cotton gets wet, it wicks the heat from your body.
Include a shirt and hat, especially in midsummer, Mr. Miller says. A shirt and hat will protect you from the sun. And just because it’s 80 degrees when you start out doesn’t mean it won’t be 50 degrees when you’re coming back. And you never know when you might end up outdoors overnight.
The American Red Cross (ARC) recommends that every hiker carry a survival pack. The pack, in a small waterproof container, should have a pocketknife, compass, whistle, space blanket, nylon thread, water purification tablets, matches, and a candle. Don’t forget to bring a cell phone, as well. Whether you plan to be out for hours, days, or even weeks, take plenty of food and drinking water. If you’re hiking in the mountains and plan to drink from streams or lakes, ask at the ranger station whether giardia or other parasites are an issue. Boiling water for 10 minutes or using a good filter will kill contaminants; chemical tablets aren’t as effective. Drought or flooding concerns in some areas may mean you need special permits for camping or cooking on fires and stoves. Extinguish campfires carefully when you move on.
Campers should use special caution with portable heaters, lanterns, and stoves inside tents, cars, and recreational vehicles. The U.S. Consumer Product Safety Commission (CPSC) says about 30 people die and another 450 are hurt every year as a result of carbon monoxide poisoning while camping. Don’t use portable heaters or lanterns while sleeping in enclosed areas, especially at high altitudes.
What if you get lost? The Forest Service offers some tips: • Pay attention to your surroundings and landmarks. Relate them to your location on a map. • Stay calm. Try to remember how you got to your location. • Trust your map and compass. Don’t leave the trail if you’re on one. • Stay put if it’s nightfall, you’re injured, or you’re exhausted. • As a last resort, follow drainage or a stream downhill. It often leads to a trail or a road. M
Prudent packing The ARC offers a checklist of what to include in your backpack: • Candle and matches • Cell phone • Clothing (always bring something warm, extra socks, and rain gear) • First aid kit • Food (bring extra) • Flashlight • Foil (to use as a cup or signaling device) • GPS and extra batteries • Hat • Insect repellent • Map • Nylon thread • Pocketknife • Pocket mirror (to use as a signaling device) • Prescription glasses (an extra pair) • Prescription medications for ongoing medical conditions • Radio with batteries • Space blanket or a piece of plastic (to use for warmth or shelter) • Sunglasses • Sunscreen • Trash bag (makes an adequate poncho) • Water • Waterproof matches or matches in a waterproof tin (another idea is to carry a Fresnel lens, which can be used to start a fire if you have sunlight to focus through the lens) • Water purification tablets • Whistle (to scare off animals or to use as a signaling device)
Fall 2012 Balanced Living 9
How walking buffs your brain... You lace up your walking shoes, stretch, and set out on a brisk walk… all with the goal of being fit and healthy. What you might not know is that your walk benefits your mind just as much as your body. Recent research finds that physical activity is good for mental skills, too.
Simple forms of steady exercise, such as walking, give you the best mental boost. Walking improves your ability to make decisions, solve problems, and focus. Even small doses of walking, like a 15-minute trek, can increase your brain power.
These benefits are not just short term. The mental perks continue long after your body has cooled down from a walk.
Perk Up by Walking
When life gets you down, walking can ease some of the burdens and relieve sadness or anxiety. Here’s why:
• Aerobic activity releases hormones like adrenaline in your body. These hormones are key players in your nervous system and in boosting your mood. • Endorphins also release in your body during activity. They help relieve pain and create a sense of wellbeing.
Try to find time for brain breaks each day by walking. Remember, you can break your treks up into several short walks.
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Expand Your Outlook
Many people use walking as a time to pray, meditate, or just think. Alone time spent walking can help you gain perspective and balance. Walking lets you: • Reduce stress • Clear your mind • Tap into your creative side • Think of new ideas • Solve problems
If you walk with a friend or family member, you also can enrich your mind by talking about issues of interest. Intelligent banter sharpens your wit; this, in turn, increases your mental skill. It’s enjoyable to plan what topics the day’s walk will explore. Walking beefs up your mind in many ways. Here are more benefits:
• Exercise helps you sleep better. Restful nights are essential for clear thought processes. • As you continue to walk, you‘ll deepen your selfmotivation and personal will. This can help you muster the mental drive you need each day.
The point is this: Any time you can dedicate to walking is time your brain and mind need for clarity and strength. When you feel overwhelmed, find the time to walk. You’ll get quick relief from your mental load and long-term enhancement to your mental health. M
Investment Goals Need to Be Clear How much money do you have? When do you want to retire? How much risk can you take? Are you in debt? If so, by how much? Although these questions may not be much fun to think about, you must answer them truthfully if you are to set your investment goals.
Your future wellbeing depends on investing wisely. You may believe you will always have enough money as long as you keep some in your savings account. But as the years go by, your purchasing power will decrease because of inflation. Inflation is the rate at which prices increase over time - and they will continue to rise. The only question is, will your investments be enough to outpace inflation and maintain your standard of living?
How will you know how much you’ll need in the future, unless you set goals?
The answer lies in setting investment goals.
How will you know how much you’ll need in the future, unless you set goals? What kind of life do you want to lead when you retire? Do you want to save for a new house or a college education? Asking these questions now can help you avoid disappointment and frustration later. You will also have to keep in mind that different investments produce different returns. So in order to meet your goals, you will need to know what kinds of investments will bring you your desired returns. In other words, your goals need to be as specific as possible.
Determining investment goals is an important part of getting what you want in life. Without adequate financial resources, you may ultimately short-change yourself and those who are important to you. M
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Wellness made easy
The real basics of better health Wellness has three basic components: a balanced diet, regular exercise, and wise lifestyle choices. Incorporating all three into your daily routine can help you live a longer, healthier life. Adopting even one of them can improve your wellbeing.
Eating healthy A healthful diet can reduce your risk for heart disease, cancer, diabetes, and obesity. According to the U.S. Department of Agriculture (USDA) and other nutrition experts, a healthy diet is: • High in complex carbohydrates. Fruits and vegetables, whole grains and legumes should make up 45 to 65 percent of an adult’s diet. A daily diet that contains 2 cups of fruit, 2-1/2 cups of vegetables and three or more servings of whole grains (approximately three ounces per day) will also provide the recommended 20 to 35 grams of fiber. • High in variety. Eating a variety of foods helps you meet the recommended dietary allowances for essential vitamins and minerals. • Low in fat. You should get no more than 20 to 35 percent of your total calories from fat. To reduce your fat intake: Choose lean meats over fatty cuts; skinless white-meat poultry over dark-meat poultry with skin; nonfat salad dressings over regular dressings; nonfat or low-fat dairy products over full-fat products; and baked or broiled entrees over fried ones. • Low in cholesterol. To lower your cholesterol intake: Eat fewer animal products, such as meat, poultry, eggs, and butter. • Low in sodium. Limit your sodium intake to 2,300 mg or less per day. To reduce your intake: Use less salt when preparing foods. Add less of it at the table. Check food labels for high sodium levels, then choose products with lower levels. Limit use of prepared convenience foods and condiments, which usually are high in sodium.
Regular exercise Regular exercise can reduce your risk for heart disease, cancer, obesity, and osteoporosis. The 2005 USDA guidelines for exercise include 30 to 60 minutes of moderate to vigorous exercise most days of the week for adults and 60 or more minutes daily for children. Be sure to check with your health care provider before beginning an exercise program. A balanced exercise program includes: • Aerobic exercise. This type of exercise increases your cardiovascular endurance. • Weight or resistance training. Muscle strength and endurance help you maintain a sustained effort while you’re playing sports, doing household chores, gardening, or carrying things. • Flexibility exercise. Flexibility, or the ease with which you can move your joints and muscles through their full ranges of motion, protects your muscles from strains and injury. It can also provide relief from back and joint pain and immobility. Always warm up before stretching major muscle groups.
Healthful lifestyle habits
These healthful habits can help prolong your life: • Not smoking. Cigarette smoking is the leading preventable cause of lung cancer and heart disease. • Drinking alcohol moderately, if at all. Moderate drinking is defined as no more than one drink a day for women and people older than 65 years and no more than two drinks a day for men younger than 65. One drink is a 12-ounce bottle of beer, a 5-ounce glass of wine, or a 1-1/2-ounce shot of liquor. Heavy use of alcohol increases your risk for liver disease and heart failure. • Scheduling regular medical checkups. Many potentially fatal illnesses, including breast cancer, colon cancer, and heart disease, can be treated effectively if diagnosed early. • Wearing an SPF 15 sunscreen on exposed skin yearround if you are outdoors. Basal cell carcinoma, the most common skin cancer, strikes one in eight Americans. Sunscreen can provide effective protection. • Controlling stress and anger. Stress and anger can contribute to heart disease. To ease your stress, learn the basics of positive self-talk and do relaxation exercises regularly. To help control your anger, learn to be empathetic and less suspicious of other people’s motives. M
SEASONAL RECIPE
Greek Chicken and Vegetable Ragout 1 pound carrots, cut into 1 1/4-inch pieces, or 3 cups baby carrots 1 pound (3-4 medium) yellow-fleshed potatoes, such as Yukon Gold, peeled and cut lengthwise into 1 1/4-inch-wide wedges 2 pounds boneless, skinless chicken thighs, trimmed 1 14-ounce can reduced-sodium chicken broth 1/3 cup dry white wine 4 cloves garlic, minced 3/4 teaspoon salt 1 15-ounce can artichoke hearts, rinsed and quartered if large 1 large egg 2 large egg yolks 1/3 cup lemon juice 1/3 cup chopped fresh dill Freshly ground pepper to taste Make Ahead Tip: Cover and refrigerate for up to 2 days. Freezing is not recommended. | Prep ahead: Peel and cut potatoes; cover with water. Trim chicken thighs. Combine broth, wine and minced garlic. Refrigerate in separate covered containers for up to 1 day. 1. Spread carrots and potatoes over the bottom and up the sides of a 4-quart or larger slow cooker. Arrange chicken on top of the vegetables. Bring broth, wine, garlic, and salt to a simmer in a medium saucepan over medium-high heat. Pour over the chicken and vegetables. Cover and cook until the chicken is cooked through and vegetables are tender, 2 1/2 to 3 hours on high or 4 to 4 1/2 hours on low. 2. Add artichokes to the slow cooker, cover and cook on high for five minutes. Meanwhile, whisk egg, egg yolks, and lemon juice in a medium bowl. 3. Transfer the chicken and vegetables to a serving bowl using a slotted spoon. Cover and keep warm. Ladle about 1/2 cup of the cooking liquid into the egg mixture. Whisk until smooth. Whisk the egg mixture into the remaining cooking liquid in the slow cooker. Cover and cook, whisking 2 or 3 times, until slightly thickened and sauce reaches 160째F on an instant-read thermometer, 15 to 20 minutes. Stir in dill and pepper. Pour the sauce over the chicken and vegetables and serve.
Serves six. Active Time: 40 minutes. Total Time: 3.25 - 5.25 hours Nutritional analysis (per serving, each serving is about 1.25 cups): 355 calories, 34 g protein, 11 g fat, 629 mg sodium, 27 g carbohydrates www.bit.ly/QsTnU7
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25STRESS ways to reduce
1. Physical exercise – Develop an exercise routine
that is aerobic and fun. Stick to it more religiously when under high stress. This does more to reduce acute stress than anything else you can do.
2. Eat regular, nutritional meals – Foods low
12. Keep your sense of humor – Seeing the humor
in a situation will help keep your stress low.
13. Relax your standards – You don’t have to do everything perfectly.
in fat, sodium, and simple sugar and high in carbohydrates are the best. Eat as though you are in training. Mealtimes should be as stress free as possible.
14. Find a serene place of your own – Even if
3. Supplement your diet with vitamins and minerals – Your body uses up its B vitamins, C vitamins,
this matters in the march of the universe.
and calcium during stress.
4. Avoid excessive use of alcohol and caffeine – Caffeine causes a stress response so it is
it’s just a comfortable chair in the corner.
15. Change your perspective – Ask yourself what 16. Take advantage of your body rhythms – Schedule your most difficult tasks for your peak hours and less difficult tasks for other times.
not recommended when already under stress. Alcohol is a depressant and does not help you feel better.
17. Have fun – We can’t be serious all the time.
5. Post notes to yourself – The memory is affected
activities on which you want to spend your life.
by stress so write reminders to yourself. When making appointments, write when they are and directions in your appointment book.
6. Prepare for the morning the night before – Put things you need to take with you by the door. Decide
18. Say “no” more often – You need to pick the 19. Reward yourself after stressful activities – Relax with a book, listen to music, have a
special lunch, or take a long, leisurely bath.
20. Spend time with others – Preferably with
what you’re going to wear and be sure it’s ready.
others not involved in your work.
7. Get up 15 minutes early – This gives you time for
21. Keep a journal – Writing down your inner thoughts is a way of release, as well as providing a journal for later contemplation.
unforeseen things.
8. Anticipate your needs – Stop for gas before you really need it. Keep cash and coins on hand. 9. Make time to get where you need to go – This way, if there are traffic delays you will not increase your stress.
10. Walk everywhere you can – It’s good exercise and gives you the opportunity to smell the flowers.
11. Schedule quiet times – Especially helpful is quiet just before bed and some quiet time during the day.
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22. Get plenty of rest – Schedule extra sleep time
during times of stress. When you can’t get to sleep, get up and do something non-stimulating.
23. Don’t make big life changes – Making changes during stressful times is difficult.
24. Keep schedules as normal as possible – The semblance of routine helps.
25. Don’t give yourself negative labels – You
are not “losing it,” you are reacting to stress in a normal way.
M
Workplace Stress Management Quiz These are turbulent times. On the job, you must deal with abrupt technological change, cultural differences, tensions in coworkers, time crunches, and daily workplace uncertainties. Off the job, you may face work and home conflict, elder or childcare dilemmas, and anxiety associated with economic and social changes. Thus, it should be no surprise that you feel tension and stress, often with the accompaniment of stress-related illnesses. However, what is encouraging is your decision not to continue to let yourself fall victim to the negative consequences of stress. This short quiz will test your knowledge of stress and stress-related problems, as well as reveal your overall resiliency to stressful situations. Let’s begin:
1. Which of the follow is not a result of stress management training? Stress at work affects performance. If you would like to know specific areas to target to help you effectively manage your stress try this A) Have more energy and enthusiasm Managing Stress Effectiveness Indicator. For each question below, B) Stop performing positive habits ask yourself whether you “agree” or “disagree” with the statement. C) Accomplish your priorities 1. My life feels pretty much out of control. D) Be healthier and more resilient If you chose “B”, then you’re right. Many people who experience stressful periods tend to allow bad habits to replace positive ones. These positive habits include physical activity, spending time with friends or loved ones and staying organized. 2. True or False - Stress management is unique for each of us.
If you chose “True”, then you’re correct. A situation that is extremely stressful for one person may be easy to navigate for another. Just as we experience stress differently, our ways of dealing with stress are unique to the individual. Some of us find exercise to be a stress reducer, while others may find reading, sitting quietly, or cooking a meal to be equally as stress relieving. 3. Which of these is not a positive way to reduce stress in the office? A) Take a fifteen minute break and go for a walk. B) Discuss your situation with a close friend or mentor. C) Spend a portion of your workday worrying about your problems. D) Manage your time more efficiently.
If you chose “C”, then you’re correct. In the modern workplace, many people experience “presenteeism” or the act of being at work without actually getting any work done. Presenteeism stems from allowing the stresses in our lives to interfere with our day-to-day responsibilities. By developing positive stress reducing habits, you are able to focus on what needs to be done - at home or in the office. 4. True or False - On-the-job stress management can have a positive spillover to your personal life.
If you chose “True”, then you’re right. Stress management is not limited to one area of your life. Each and every stress you overcome helps to build your resiliency. As your resiliency becomes stronger, you’ll find that you can handle stresses at home just as easily as you can handle stresses in the office.
2. I have at least a few people I can count on to listen to me when I need to “vent.”
3. I’m willing to try stress management techniques as long as I can see quick results. 4. Priorities? Everything’s a priority.
5. When I’m particularly stressed, I take a walk or relieve stress in some other positive way. 6. I tend to be able to see opportunities in almost everything that happens to me. 7. My health is as good as, or better than, it’s ever been.
8. I have a pretty clear understanding of what causes me stress.
9. Whenever I try to make a real change in my lifestyle I have a hard time following through because there are so many roadblocks. 10. I’m committed to managing stress as a way of life.
Now that you have an understanding of stress in your life, it’s time to follow through with creating a stress-free lifestyle. It can be difficult to overcome the habits that help stress take root in your life, but you can do it.
Use the results of your Managing Stress Effectiveness Indicator to create a plan of action and stick to it. Over time, even small changes will have a massive impact on your ability to cope with stress. As your resiliency grows, you’ll discover that your performance in the office will improve, your outlook on life will become more positive, and the things that once held you back from doing the things you wanted to do no longer stand in your way. M
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