Corporate

10 Handling Stress on the Farm Physical activity is another great coping mechanism to reduce stress. Research has found those who exercise often are less likely to experience stress and depression. How does physical activity reduce stress? Physical activity: • releases neurotransmitters in your brain called endorphins that are often referred to as the "feel good" chemical. Endorphins reduce the perception of pain, the body's natural morphine. • aids in better sleep, which is important since stress can disrupt sleep. Getting 7-9 hours of sleep a night keeps the body alert and fully functional, helping the body ward off the negative effects of stress. • is a form of diversion. When you are out curling or playing hockey, you are concentrated on the game and having fun, soon forgetting about the stressors that may have been bothering you. Examples of Physical activities: • Walking or Running • Bowling • Curling • Dancing • Recreational hockey • Riding a bike 3-minute guided relaxation technique • While sitting upright on a chair, plant your feet on the ground. • Take a deep breath in and slowly release, closing your eyes. To check you're breathing technique, place your hand on your stomach and feel your stomach expand and contract, really concentrating on long deep breaths. • Continue breathing in and out, inhaling for 5 seconds, holding breath for 5 seconds, and then exhaling for 5 seconds. • Focus on your breath, how the air feels entering and exiting your body. With each breath, try concentrating on a part of your body, moving from your head down to your toes. • If any thoughts come along, let them pass by, try not to acknowledge them. • Continue breathing technique for 3 minutes or as long as you feel needed. You can set a timer if you would like. Physical activity Stress tenses your muscles, makes your breathing shallow, raises your blood pressure, makes your heart pound and clouds your judgment. Relaxation skills can reverse those effects to make you feel better, think better and perform better. Most relaxation techniques involve shifting your stressful thought by concentrating on one positive image, thought, or task. Relaxation can be achieved in many different ways such as meditation, reading a magazine, listening to your favorite music, and going for a walk. It is important to take small breaks out of your day to collect yourself and recharge. Breaks do not have to be long, a short 3-minute relaxation break maybe all you need to boost your energy and mood. " TAKE SMALL BREAKS OUT OF YOUR DAY TO COLLECT YOURSELF AND RECHARGE " Relaxation

• Cover