STEPSFOR LESS DAILY STRESS

SCOT ULMER

Manage your timeFlexible little routines lower stress by increasing daily predictability.

Remember that your schedule doesn’t need to be rigid.Create short lists for today and not beyond the weekend.

Prepare for the dayTake 10 minutes each evening to prepare for the next day.

Write down meal plans and pack lunches ahead of time. Pickout clothing, set out shoes, and put items you need in one place.

Enjoy the little things

Slow down and enjoy the moment you’re in.Focus on the details of your everyday activities.

Move oftenRegular exercise reduces stress and improves health. Small spurts of

activity work well even if you can’t schedule a workout. A 10-15 minute walkcan be as beneficial as a 45 minute workout to relieve anxiety.

Laugh often

Laughter releases endorphins that improve mood and immunehealth. It also improves management of physical pain as well as

lowers levels of the stress hormones cortisol and epinephrine.

Enjoy nature & creativitySpending time outdoors is a natural antidepressant. Natural scents andsights have a calming effect. Take time to enjoy art, music and dance!

Breathe deeplyTake 5 minutes to breathe slowly and deeply when youfeel anxious. Slow breaths reduce stress hormones in

the body and lower heart rate and blood pressure.

Meditate dailyMeditation is about finding inner peace. You don’t need to

learn to meditate. Find simple ways to clear your mind liketaking a bath or listening to soft music.

Keep a joy journalJournaling promotes reflection and organization of

thoughts. Entries can be however long you want. Journalpositive things that happened during your day,

achievements, and the little things that you are grateful for!

Sleep well!

When you are well rested, you feel better!