Common sense tips for managing stress!

The following list was distributed at the library presentation on Thursday, August 18, 2016 at the Muehl Public Library by patrons Nate and Beth Agen, TWO NATURAL NURSES. This was a great last adult program for our fitness summer reading theme, ON YOUR MARK, GET SET, READ!

Tips on mental and physical well-being in our fast-paced times:
1.    Follow a regular sleep schedule (get up and go to bed at the same time daily).
2.    Adopt bedtime rituals (read, use lavender in diffuser).
3.    Avoid eating too late as this can keep you awake.
4.    Eat a light snack instead with protein (i.e. almonds, yogurt, milk, bananas).
5.    Turn off electronic devices (i.e. smartphones, TV, computer) at least 1 hour before bed.
6.    Keep temp between 60 and 67 degrees.
7.    Vary your diet to include fruits, vegetables, nuts and meats.
8.    Your intake of fat, sugar, salt and carbs needs to be in moderation.
9.    Drink at least eight to ten 8-oz glasses of water daily.
10.    Limit your alcohol and caffeine intake. Avoid caffeine in late afternoon and evening.
11.    Do not SKIP meals—eat 3 large or 6 small meals daily.
12.    Have healthy snacks on hand—yogurt, bagels, fresh fruit/vegetables or whole-grain bread/crackers.
13.    Use MyFitnessPal app to keep track of food intake.
14.    Aim for two hours and 30 minutes of moderate to intense aerobic activity every week.
15.    Each week do strength building exercises two to three days.
16.    Use the 7-minute workout app.
17.    Pray and read the Bible.
18.    Keep a “Smile” file…keep your sense of humor.
19.    Journal your thoughts.
20.    Keep a calendar of people and events.
21.    Set aside time to relax.
22.    Use the Pomodoro technique when completing tasks.
                         From Wikipedia: There are six stages in the technique:
                        1.    Decide on the task to be done.
                        2.    Set the pomodoro timer (traditionally to 25 minutes).
                        3.    Work on the task until the timer rings. If a distraction pops into your head, write it down, but immediately get back on task.
                        4.    After the timer rings, put a checkmark on a piece of paper.
                        5.    If you have fewer than four checkmarks, take a short break (3–5 minutes), then go to step 1.
                        6.    Else (i.e. after four pomodoros) take a longer break (15–30 minutes), reset your checkmark count to zero, then go to step 1.
23.    Budget your money to reduce financial stress.
24.    Set realistic expectations.
25.    Interact with animals and enjoy creation.
26.    Volunteer.
27.    Visit with family and friends.
28.    Take up a hobby (i.e. scrapbooking).
29.    Don’t overcommit. Learn to say “no”.
30.    Don’t procrastinate…eat your “frog”. (Your “frog” is your biggest, most important task, the one you are most likely to procrastinate on if you don't do something about it.)
31.    Use a “to do” list.
32.    Stop stressing over little things—ask yourself, “Will this matter 24 hours from now?”
33.    Learn to forgive.