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Slide 2 Elizabeth Nash Weber State University Family Studies Major Slide 3 Why? Stress can adversely effect physical, mental and emotional health Forty-three percent of all adults suffer adverse health effects from stress Seventy-five to 90% of all doctor's office visits are for stress-related ailments and complaints. Stress can play a part in problems such as headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, or arthritis in addition to depression and anxiety. Slide 4 How? Now that we know the adverse effects of stress, we need to learn how to manage it There are several ways to manage stress, including time management, simplifying, and relaxing Slide 5 Time Management Set goals and priorities Make a calendar with major events Each day make a to-do list Organize the list by priority Put an A, B, or C next to each item A= very important B= important, but can wait C= nice to do Do the items in order of priority! Slide 6 Time Management Another way to organize and prioritize Time Matrix by Covey: Slide 7 Simplify De-clutter your space Turn off you cell phone and TV Get out of negative relationships Automate what you can Automatic bill pay, automatic plant waterers, etc. Live within your means Slide 8 Simplify Learn to say no Saying NO is a very honorable response. You have the right to say "No"! Be assertive, but polite Start the sentence with the word NO Shake your head and use nonverbal assertiveness to underline your NO. Your voice should be clear and direct. Keep eye contact Feel free to ask for time to think about it Slide 9 Relax Schedule time to take care of yourself and relax Even 10 minutes in the car is beneficial Learn a few different relaxation techniques and find out what works best for you Make relaxing a priority, you are important! Slide 10 Relax Deep Breathing Meditation Imagery Mindfulness Self-Massage Power Nap Classical Music http://www.mayoclinic.com/health/relaxation-technique/SR00007 Slide 11 References http://www.webmd.com/balance/guide/effects-of- stress-on-your-body http://www.health.arizona.edu/health_topics/mental _health/abctimemanane.htm http://www.medicinenet.com/stress_management/art icle.htm http://stress.about.com/od/lowstresslifestyle/a/simpli fy090407.htm http://web4health.info/en/answers/child-say-no