2. Modern life is FULL of stress.
The human body was never made to
operate under constant, low-level
stress!
Think of Ug the Caveman: no stress…
woolly mammoth charges… uh-oh,
stress levels spike!! Then either Ug
kills the mammoth or the mammoth
kills Ug. Either way, the stress is
over.
THAT is how we were meant to
function, but the demands of modern
life have us constantly under stress.
How can we deal with it?

3. How can we possibly combat the
negative toll constant stress takes
on our mental and physical
well-being?

4. 10. Breathe
It sounds simple, but remembering to take slow, deep
breaths when you are stressed will instantly do the
following:
lower your blood pressure
lessen anxiety
foster a sense of calm
Over time, deep breathing can also
help with:
insomnia
depression

5. Writing about the benefits of deep breathing in her
2004 book, Outwitting Insomnia, Ellen M. Catalano
observed that it is "one of the most practical ways to
relax quickly and effectively."

6. 9. Ditch the Coffee
It’s no secret that coffee contains
caffeine. What you may not know is
that caffeine has the following effects
on the body:
fast heart rate
increased blood sugar
frequent urination

7. Giving up coffee (and soda!) is not only better on
your wallet,* it’s also much better for your health
and will help you feel less jittery. Remember to
drink lots of water instead!
 *Just three $5 lattes each week at Starbucks equals $2,340/yr!

8. 8. Get enough sleep
A recent survey by Harvard Medical School found that more people are
sleeping less than six hours a night, and sleep difficulties visit 75% of us at
least a few nights per week. Reasons to get enough sleep include:
 Learning and memory: Sleep helps the brain commit new information to
memory. In studies, people who’d slept after learning a task did better on tests
later.
 Metabolism and weight: Chronic sleep deprivation may cause weight gain by
affecting the way our bodies process and store carbohydrates and hormones.
 Safety: Sleep debt can lead to falls and mistakes in the daytime including
medical errors, air traffic mishaps, and road accidents.
 Mood: Sleep loss may result in irritability, impatience, and inability to
concentrate. Too little sleep can leave you too tired to do the things you like to
do.
 Cardiovascular health: Serious sleep disorders have been linked to
hypertension, increased stress hormone levels, and irregular heartbeat.
 Disease: Sleep deprivation alters immune function, including the activity of
the body’s killer cells. Keeping up with sleep may also help fight cancer.

9. Do your best to get at least 8 hours of sleep for
optimal brain function!

10. 7. Think positively!
Psychology studies indicate a positive attitude, along with
an optimistic outlook and positive thinking, can bring
better health and greater happiness.
 When you catch yourself thinking a pessimistic thought
about an event in your life, first ask yourself what are the
facts—not the fears, but the facts?
 Next, think of alternate explanations and future outcomes.
Don’t jump to pessimistic conclusions.
 Remind yourself to follow this approach with
a daily affirmation such as this: When I have
a negative thought, I evaluate the facts and
think of positive alternatives that also fit the
facts.

11. “I am convinced that life is 10% what happens to me,
and 90% how I react to it. And so it is with you…we
are in charge of our attitudes.” --Charles R. Swindoll

12. 6. Stretch at your desk
Sitting in front of a desk every day can be hard on
your body, especially since most of us don't have the
best posture.
Hunching the shoulders and slumping in your seat
can cause back pain, headaches, tension and tightness
in your back and neck.
Stretching helps boost your energy by
exercising tense, tired muscles through-
out the workday.

13. *Healing Hands
is happy to email
you a full-sized
doc of these great
office stretches.

14. 5. Tidy up
Every day more and more information is thrown at
you. New mail, reports, invoices, proposals, and more
all hit your desk several times a day. You are too busy
to deal with it right away so it just begins to pile up.
A 2011 report last year by OfficeMax found that office
clutter undermines productivity and motivation.
When it’s organized and precise you have the mindset
and motivation to work.
How to stay on top of it all? See next page…

15. Forbes suggests that you do the following:
Set a weekly appointment to clean
Don’t make piles, set limits
Realize your desk is not a storage space
Keep the floor clear of clutter
Eliminate digital clutter by
organizing files on your PC
Disinfect/clean regularly

16. 4. Walk around
If you are a manager, walking around the office
emphasizes the importance of interpersonal contact,
open appreciation, and recognition. It is one of the
most important ways to build civility and
performance in the workplace.
If you are an employee, walking around gives you a
chance to not only stretch but also to clear your head
and break up your work routine. When it’s time to go
back to your desk, you’ll have a new perspective on
things and feel more ready to tackle your tasks.

17. Walking TO work is also a
great idea if you live close
enough. Morning exercise
helps your brain focus and
raises your energy level.

18. 3. Encourage someone else
When we are down or stressed, it’s easy to get
wrapped up in our own problems.
Try to take a moment to remember what a big
difference encouragement makes in your own life…
…and realize that a kind word to others goes a long
way in helping yourself when the going gets tough
and the way feels long.

19. When you introduce someone, add a few words of
praise for the person’s abilities or accomplishments.
It’s encouraging to be praised in front of others.
Write someone a note to tell them that you’re
thinking of them.
When you see someone making positive changes in
their lives, affirm them.
Tell people how they’ve encouraged YOU!

20. 2. Adopt a pet
OK, the title of this presentation says “ways to deal
with stress TODAY”, and maybe you can’t leave the
office right at this second to go to your local animal
shelter.
But think about it: for those who love animals, it’s
virtually impossible to stay in a bad mood when a pair
of loving puppy eyes meets yours, or when a super-
soft cat rubs up against your hand.

21. Pets not only improve your mood, studies have also
shown:
Pets control blood pressure better than drugs
Pets encourage you to get out and exercise
Pets provide unconditional love
Pets stave off loneliness
…all of which reduces stress – sometimes better than even
people can!

22. And the #1 way to reduce stress…
(drumroll, please)

23. 1. Get a massage!
(You saw this coming, didn’t you?)
Whether in the workplace, at a
spa, or in the comfort of your
own home, massage serves to not
only relieve tight muscles but
also melts away stress and
tension.
It’s equivalent to hitting your
body’s “reset” button and leaves
you with renewed energy to get
through the day.
And it feels so gooooooood!

24. Even a brief 5-10 minute chair massage
provides rejuvenation.
Chair massage is a great way for employers to not only
show appreciation, but also to improve the company’s
bottom line (a less-stressed worker is a more productive
worker!)
There is also the option for employees to self-pay for
chair massages during their lunch hour.
Healing Hands has a variety of information we can
provide to the HR Department / Office Manager about
the benefits of chair massage, so contact us today!

25. Anastasia Yecke, LMT, ACRTP
www.healing-hands.us
305-321-8253