This brochure is not intended as a substitute for your health professional's opinion or care. Written by Pamela Wild. ETR Associates 1997.

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Healthy stress gets you up in the morning. It helps you ask someone for a date, run away from danger, or do important work. But problems or pressures at work or school, with family or friends, can also cause stress. Too much stress, or stress that goes on for a long time, can be unhealthy. You can learn to manage the stress in your life. These 5 steps can help.

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5 STEPS TO LESS STRESS

• Know what stresses you.
• Make a plan.
• Take care of your body.
• Take care of your feelings.
• Ask for help.

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• KNOW WHAT STRESSES YOU
  • Everyone is different. Something that bothers your friend may be fun for you. Today's stresses might be easy to deal with later.
  • Learning what stresses you is the first step to dealing with it.
  • Notice your stress. Is it good or bad stress? What caused it? Is it likely to happen again? Can you do anything to change it?
  • Make a list. Write down times you feel stressed. Notice what you do. What helps? What makes it worse?
  • Set goals. Which problems or stresses will go away by themselves? Which need attention?
• MAKE A PLAN
  • Results take time. But a plan can help you manage your stress.
  • Learn stress-management skills. Try new hobbies or sports. Read a book. Take a stress-management class. Explore a variety of active and quiet activities.
  • Make dates with yourself. Use a calendar. Set aside time to do things that reduce your stress.
  • Stay on track. Keep goals realistic. Give yourself rewards along the way. Include friends. Support each other.
  • Take your time. Keeping a journal may help. Check your stress level after each week, month and year of practice. Take the time you need to reach your goals.
• TAKE CARE OF YOUR BODY
  • A healthy body can help you handle stress. Not taking care of your body can cause stress.
  • Eat healthy food. Include lots of fruits and vegetables. Limit the amount of sugar and fat. Learn about and use the food pyramid to eat the right balance of food.
  • Break a sweat. Exercise several times a week. Take a walk when you feel worried or stuck. Lift weights. Use a punching bag.
  • Refuel. Carry a water bottle. Drink 8 glasses a day.
  • Take a break. Daydream for 15 minutes. Think about a happy place. Make yourself the star of your daydream.
  • Come up for air. Breathe slowly and deeply if you feel worried.
  • Get rest. Figure out how much sleep you need. Take short naps if you can.
• TAKE CARE OF YOUR FEELINGS.
  • Your mind and emotions need attention too.
  • Take time out. Count to 100. Take a nap. Walk away from the situation. Calm down before you make big decisions.
  • Get the stress out. Punch a pillow. Cry. Run laps. Write in a journal.
  • Plan ahead. Rest before and after stressful events. Break your goals into small steps.
  • Treat yourself. Plan fun, relaxing times you'll enjoy.
  • Learn to say "no." Take time to make decisions. Don't agree to do more than you have time or energy to do.
  • Get support. Talk with friends or family. Join a support group. Look for more experienced people to be mentors.
  • Value yourself. List your strengths. Do things you like to do and are good at.
• ASK FOR HELP
  • Get help if stress feels like it is too much to handle by yourself.
  • Learn to seek and accept help. Ask friends, relatives and coworkers for help in times of stress. Talk about your stresses with people you trust.
  • See a health care provider. Check out any health problems. Ignoring symptoms can cause stress.
  • Get professional help. Find out about free or low-cost counseling services at school, church, clinics and work. Call a hotline. If you are thinking of hurting yourself or someone else, ask for help right away.

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USING THE STEPS

• Stress is normal. Some stress can be healthy. But stress can cause problems too. The secret is learning to manage it.
• The 5 steps can help you be in control.
• Remember that:
  • Stress is a normal part of life.
  • Ignoring stress can cause serious problems.
  • You can learn how to manage your stress.
  • You can get help if you need it.