Take time
to unwind...

It's healthy to relax, renew, and rejuvenate

Stress happens. Sometimes it's unavoidable, at times it's unbearable. That's why taking time for yourself is a necessity.

Stress does not merely afflict your mind; it can also affect you on a cellular level. In fact, long-term stress can lead to a wide range of illnesses – from headaches to stomach disorders to depression – and can even increase the risk of serious conditions like stroke and heart disease. Understanding the mind/stress/health connection can help you better manage stress and improve your health and well-being.

The Fight or Flight Response

The sympathetic stress response is a survival mechanism that's "hard wired" into our nervous systems. This automatic response is necessary for mobilizing quick reflexes when there is imminent danger, such as swerving to avoid a car crash.

When you perceive a threat, stress hormones rush into your bloodstream—increasing heart rate, blood pressure, and glucose levels. Other hormones also suppress functions like digestion and the immune system, which is one of the reasons why chronic stress can leave you more vulnerable to illness.

Danger triggers the stress response – but, unfortunately, so can work conflicts, worry over debt, bad memories, or anxiety. Although one bad day at work won't compromise your health, weeks or months of stress can dampen your immune response and raise your risk for disease.

Combat Your Stress

If you suffer from chronic stress and can't influence or change the situation, then you’ll need to change your approach. Be willing to be flexible. Remember, you have the ability to choose your response to stressors, and you may have to try various options.

  • Recognize when you don't have control, and let it go.
  • Don't get anxious about situations that you cannot change.
  • Take control of your own reactions, and focus on what makes you feel calm and in control. This may take some practice, but it pays off in peace of mind.
  • Develop a vision for healthy living, wellness, and personal- professional growth and set realistic goals to help you realize your vision.

Relax and Recharge

Be sure to make time for fun and relaxation so you'll be better able to handle life's stressors. Carve some time out of your day – even 10 to 15 minutes – to take care of yourself. Also, remember that exercise is an excellent stress reliever.

Everyone has different ways they like to relax and unwind. Here are a few ideas to get you started:

  • Take a walk
  • Read a book
  • Go for a run
  • Have a cup of tea
  • Play a sport
  • Spend time with a friend or loved one
  • Meditate (learn how in the sidebar)
  • Do yoga

While you can't avoid stress, you can minimize it by changing how you choose to respond to it. The ultimate reward for your efforts is a healthy, balanced life, with time for work, relationships, relaxation, and fun.

Feeling Overwhelmed

If you’re feeling overwhelmed by the stress in your life, you can contact your EAP (Employee Assistance Program) for support. Offering short-term counseling, the EAP can help you and your family members deal with many of life's challenges, including help with work, family, personal matters, and sometimes legal and financial issues, too. Check your agency’s intranet or speak to someone in your HR department for contact information for your EAP.

If your agency is an FOH EAP customer, you have 24/7/365 access to your EAP at absolutely no cost to you. To contact your FOH EAP, call toll free, anytime day or night, 1-800-222-0364 (TTY: 1-888-262-7848) or access the EAP on the Web at www.FOH4You.com

dad with kid on shoulders spinning.

Poll

Does stress at home ever affect your ability to do your job?

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Take a Mental Break

Are you feeling a little stressed? Take five minutes to watch this video and relax.

Click to play relaxing video with cloud background

How to Meditate

Meditation Basics

Meditation is a way to relax and renew the mind, body, and the spirit. Meditation is not necessarily about having no thoughts; it’s about having no reactions to your thoughts, so allow the thoughts to come and go. Be gentle and patient with the process.

Read on to learn a simple meditation technique you can do any time, any place.

Relaxed and effortless posture

Bring yourself to a relaxed and comfortable posture, either sitting on the floor, in a chair, or lying on your back. If sitting, be aware of the spine being effortlessly extended upward.

Release

Exhale completely, leaving a slight pause at the end of the exhale.

Follow the breath

Allow the body to naturally inhale.
Mentally say “one” while you inhale.
Allow a slight pause before exhaling again.

Exhale and release

As you exhale, release all tension.
Mentally say “and”—or some other single syllable word that holds either neutral or positive connotations while you exhale (words like “love,” “joy,” “fresh,” etc.)

Continue the cycle

Continue the cycle in a slow, relaxed fashion. Remember:

  • Mentally recite “one” for the inhale.
  • Mentally say “and” – or your chosen single-syllable word for the exhale.
  • Release tension on the exhale.
  • Each breath is a new beginning. “One” for the inhale signifies that each breath stands alone as a new start, a new moment.

Completing the meditation

Take your time coming back from the meditation experience. Give yourself a couple of minutes before you bring yourself back to your regular day.

Bring yourself back

Slowly and gently bring your refreshed self back to a new moment with a smile.
Enjoy the serenity.


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