1. © 2007 Arizona State University ASU 101 Part 4: Managing Stress— Implementing a Relaxation Practice www.asu.edu/asu101 Dena Hester Program Coordinator, Senior Wellness & Health Promotion Department Arizona State University Last updated 08-21-07

2. © 2007 Arizona State University Managing stress – Implement a relaxation practice  Abdominal breathing  Progressive muscle relaxation  Mental imagery  Yoga  Meditation  Biofeedback

3. © 2007 Arizona State University Managing stress – Implement a relaxation practice Relaxation Techniques  Abdominal breathing  Breath in; Think “I am calm.”  Breath out: Think “I’m blowing stress out.”  Progressive muscle relaxation  Isolate each part of the body, tighten and slowly relax  Stay “mindful”; Stay “in the moment”

4. © 2007 Arizona State University Managing stress – Implement a relaxation practice Mental Imagery

5. © 2007 Arizona State University Managing stress – Implement a relaxation practice Mental Imagery

6. © 2007 Arizona State University  How did you feel?  Were your thinking about anything else while you were doing the relaxation techniques? Managing stress – Implement a relaxation practice

7. © 2007 Arizona State University Managing stress - Summary Preventing or managing stress will vary from individual to individual – need to find what works for you! Steps 1.Identify your stressors 2.Identify your stress response 3.Find the methods that are effective for you to manage your stress! Choose one relaxation technique that you are willing to try. 4.Practice those methods