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STRESS

MANAGEMENT

COURSE

WELCOME TO OUR

STRESS MANAGEMENT

COURSE OUTLINE

Performance Management is not a company’s way of employing “micro-managing” techniques that stunt the professional growth of its employees. But rather, it is a strategic approach to ensuring the efficiency and effectiveness of an organization. Whether at the organizational, departmental or employee level, the goal of performance management is to make sure all business goals are being met in a satisfactorily manner.

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Understanding Stress

  • The Random House Dictionary defines stressas, “physical, mental, or emotional strain or tension,” and, “a situation, occurrence, or factor causing this.” The word “stress” actually comes from a Latin word meaning, “distress.”

  • “Eustress” means stress with a positive effect. It was coined by psychologist Richard Lazarus in 1974.

Planning Meals

  • Here are some ideas to make proper meals a part of your household.

  • Take an hour on the weekend to plan meals, create a grocery list, and go shopping. Make sure to include anyone who lives in your household.

  • In the grocery store, stay around the outer perimeter, where fresh fruit, vegetables, meat, and dairy are usually kept. Try to stay away from frozen and processed items.

  • Take advantage of non-processed shortcuts, like pre-trimmed meat, salad kits, and pre-grated cheese.

  • If you find it hard to keep fresh fruit in the house, try stocking up on frozen fruit.

  • Try experimenting with slow cookers. 

  • Theme nights, like tacos or personal pizzas, are a great way to customize individual meals and encourage family members to try new things.

A Quick Mental Break

Soothing Stretches

Finding Time to Exercise

If you are having trouble finding the time to exercise, try these tips.

 

  • Take a walk at lunch.

  • Walk or bike to or from work, if possible.

  • Take the stairs instead of the elevator. (You will be surprised at how many extra calories you burn!)

  • When watching television, use commercial breaks to do quick exercises, such as crunches, planks, or stretches.

  • Stand when talking on the phone. (This will also help your muscles stretch and prevent muscle tension.)

Sleeping Well

If you’re having trouble getting to sleep, try these tips.

  • Use your bed just for sleeping – not for reading, watching TV, working, etc. Likewise, try to sleep just in your bed, not on the couch or in the armchair.

  • Make your bedroom a comfortable place, with curtains to keep light out, an appropriate amount of blankets, and no noise or distractions.

  • Try to go to bed and get up around the same time each day.

  • Have a routine before you go to bed. A cup of tea, a few stretches, a few moments of meditation, a warm bath, and quiet music are all great ways to relax.

Neck Roll

Let your chin hang down to your chest. Next, slowly roll your head to your left side, so that your left ear is near your left shoulder. Roll your head backwards and let your head hang as far back as is comfortable. Now, slowly roll your head to the right, so that your right ear is near your right shoulder. Continue rolling your head until your chin is once again hanging to your chest. Now, repeat the process, but go in the other direction (so that you begin by rolling your head to your right shoulder.)

 

Lumbar Stretch

Stand and place both hands in the small of your back. Arch your back slowly, feeling it stretch. Repeat three to six times.

Side Stretch

Stand with your left hand on your left hip. Place your right hand straight out so that it is perpendicular to your body. Slowly stretch your right hand over your head, to the left, and bend to the left at the waist as far as is comfortable. Stay stretched for a moment, and then slowly return to the standing position. Repeat for the opposite side.

 

Shoulder Shrug

Relax your shoulders. Slowly shrug towards the front of our body and upwards. Next, shrug your shoulders down towards the back of your body. When your shoulders are back in their natural position, relax, and then repeat the exercise in the opposite direction.

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