Health Book_03-Special Features_2011_web.pdf - Blue Cross

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VIIIBlue cross Health BOOKstress strategiesMANAGING STRESSStress management is the ability to maintain control when situations, people, and events make excessive demands.What can you do to manage stress? Here are some strategies.Stress symptoms have mental, social and physical manifestations. Symptoms include: loss or increasedappetite, headaches, crying, sleeplessness or oversleeping; escape through alcohol or drugs; feelingsof alarm, frustration or apathy.Here are some things you can do to manage stress:Set realistic goals for yourself.Reduce the number of events going on in your life to lessen your load.Remove yourself from the stressful situation.Give yourself a break if only for a few moments daily.Don’t overwhelm yourself.Handle each task as it comes, or selectively deal with matters in some priority.Don’t sweat the small stuff.Try to prioritize a few truly important things and let the small stuff slide.Learn how to best relax yourself.Meditation and breathing exercises have been proven to be very effective in controlling stress.Try to be positive.Give yourself messages as to how well you can cope rather than how horrible everythingis going to be.Get enough sleep and exercise.Lack of rest aggravates stress. Any form of physical activity will give you outlets for yourstress.MANAGING STRESSSource: http://www.studygs.net/stress.htm
Blue Cross Health BOOKIXhealing touchesDO-IT-YOURSELF-MASSAGESHelp yourself release tension with these healing massages.Based on medical traditions more than 2,000 years old, Chinese self-massage techniques can helprelease tension and reduce anxiety — without the cost of visiting a professional therapist.Here are some examples of self-massage techniques:Wash faceStart by rubbing your hands together quickly until they are warmed by friction. Place the palmson the forehead and, pressing into your face, pull your hands down until your fingertips touchyour chin. Circle your hands around your face a couple of times as if washing it.Palm eyesRub your hands together and cover your eyes with your warm palms. Hold for about 30 secondswith your eyes open to receive the warmth of your hands.Ear rubUse your thumb and index finger to gently rub your outer ears until they are warm. Gently pinchand press the whole ear.Shoulder massageReach back to your shoulder and neck with one hand and press and knead the muscles in thatarea. Repeat on the other side.Source: http://www.newmayoclinicdiet.com/news2008-mchi/4880.htmlDO-IT-YOURSELF-MASSAGES
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