The American Psychological Association’s (APA) 2009 Stress in America Study came out this week. This year’s study included findings from adults and for the first time youth ages 8 to 17.

Report highlights:

Stress is still on the rise with nearly 42% of adults reporting an increase in stress over the past year.  Nearly 75% of adults are experiencing high (24%) to moderate stress levels.

And women seem to suffer from stress related symptoms more than men.

For adults, the top 3 physical stress responses: Trouble sleeping (47%), irritability or anger (45%), fatigue (43%)

It’s not just the adults who are experiencing increased stress levels.

Youth ages 8 to 17 also reported increased worry and stress this year. And their parents don’t seem to realize how much stress and worry these teens are experiencing.

2 to 5% of parents rate their child’s stress as extreme (or 8, 9, 10 on a 1 to 10 scale) compared to 14% of tweens (ages 8 to 12) and 24% of teens (13 to 17).

Even at this young age, kids are experiencing physical symptoms with 45% reporting trouble sleeping, 36% reporting stress related headaches, 34% reporting eating too much or too little in response to stress.

The real kicker in all of this: how easy stress is to ignore. Many study participants claim they are too stressed to manage their stress.

Stress is a matter of your health. And when stress is not managed it becomes chronic. Chronic stress leads to illness and illness is time consuming and costly.

Got 5 or 10 minutes?

When I present stress management workshops that’s what I ask people – do you have 5 or 10 minutes for stress relief activities.  If you don’t, I can’t help you.  If you’re ready to “find” 5 or 10 minutes during the day for stress relief, keep reading.  Below I’ve listed 5 of my “old stand-by’s” when it comes to stress management.  They aren’t new and chances are you’ve heard them before.  But they work and a refresher never hurt anyone.  Remember to always start where you are, take baby steps and consider the following a starting point.

• Admit You’re Stressed! Stop ignoring it and acknowledge it. “I’m stressed!”  This can help with any irritability or anger.
• Take a Deep Breath. Deep breaths won’t solve all of your problems. But they will slow you down and allow you to think about an appropriate reaction for a favorable outcome.
• Take a walk. Whether up and down your street or up and down the hallway, take time to move your body.
• Reach out and connect with friends and family. Share a hug, a smile, some laughter, some good times!
• Write it down. Grab a pen and notebook and get your thoughts out of your head and out on paper. Remember, no one ever has to see it.

Managing stress isn’t about giving up your fast paced lifestyle, it’s about allowing yourself some time to refuel your engine in order to keep going. Start where you are, make it a family affair, become a role model to your kids, and help them manage their stress, too.

LIVE IN THE CHICAGO AREA AND NEED SOME STRESS RELIEF?

Check out Katie West’s The Levity Project on November 7 in Chicago.  At 12pm CT, she is asking to join her for a few minutes of laughter! Not in Chicago? No problem, laugh from home, video tape it and send it to her.  Katie is taking laughter and levity nationwide. Learn more about her and her project at www.thelevityproject.com. I’ll laugh tomorrow at 12pm CT…laughing always makes my stress go away.

Yesterday I participated in a wellness fair and listened as one of the fitness professionals at the booth addressed the weight concerns of a gentleman who stopped by.  The trainer suggested, “…Hitting the gym 3 to 4 times per week, about an hour each time in order to shed extra pounds and body fat. Do you belong to a gym?”  The man responded, “I belong to a gym, I just never go.” The trainer persisted – you have to get there 3 to 4 times a week to shed body fat.

Sensing this man’s resistance to the gym, I asked, “Do you like going to the gym?”  He crinkled his nose and said, “Well, I used to but not so much anymore. I don’t know what to do when I get there. Plus I have young children and it’s hard to take the time.”

People need options.

“Have you heard of Exercise TV?” I asked him.  He hadn’t.  I explained that Exercise TV (www.Exercisetv.tv or available On Demand if you have cable) is a great fitness and wellness resource for busy people. With videos ranging from 2 to 60 minutes, you can get your strength training, yoga, cardio or ab workout in the comfort of your own home at a time that works for you.  Many videos are available free while others are available for a small fee.

His eyes lit up, “I’ll check that out, that sounds good.”

Contrary to some beliefs, the gym is NOT the only (or necessarily the best) way to shed weight and firm up.  If you like the gym by all means go for it! If you are paying for an unused membership, you may want to consider other options.

Fitting in exercise has become complicated, time consuming and expensive.  Yet exercise is a key component to healthy living – for stress management, weight management and overall health and well-being.

If you struggle with fitting in or sticking with an exercise program consider the following:

• Your readiness to commit. You have to want it – no one else can do it for you.  You may consider finding an accountability partner or group.
• Your options. The gym is one, but not the only one.  Think about online resources, local parks and recreational facilities, or how you can set something up at home.
• Your lifestyle. Choose activities you enjoy and that fit your current lifestyle (ie, time, money, family) and you’ll be more likely to stick with whatever you choose.
• Small steps count. Avoid focusing on the big goal (losing XXlbs) and take small steps towards a healthier you.  Patience is key.  Remember, you’ll never get there if you never start.

I quit the gym about 6 years ago to save time and money. I purchased some free weights and set up a space in my home. I also use local parks and recreational facilities for hiking, biking and jogging.  My activities vary daily and I engage in exercises I enjoy and that fit my schedule and my budget. As a result, I’m more likely to stick with them.

What about you? How do you maintain a regular exercise routine?  Do you struggle with finding time and activities that fit your lifestyle?

My first video post is inspired by a conversation I had today with a friend. She asked me, “Do you ever feel like you have too much to do?”

Having just written my own long to-do list I could only chuckle and say, “Yes and I’ve learned to ask ‘For the sake of what?” The answer to that question changes, these days my focus is on my business and my family. Sometimes volunteer activities need me, sometimes I just need a break. Every day is different, but the question remains the same: For the sake of what?

Karl at Work Happy Now declared October 5 Happy at Work Action Day.  In honor of that I spent some time thinking about my own work happiness and how I got here.

Because I haven’t always been happy at work.

WORK UNHAPPINESS…THE SHORT VERSION
For most of the 10 years I worked as a market research professional, I experienced work unhappiness.  Work is boring; the pay isn’t enough: complain, complain, complain. In my last job fear and anger took over as I “protected” myself from the environment. I yelled, screamed and even cursed at colleagues. Several years have passed since those days and still I blush with embarrassment at my behavior.  I became so angry during the day I couldn’t take it anymore and with very little preparation, I made the emotional decision to quit the corporate world and start my own business.

Self-employment was the key to my work happiness, right?

Then why, several months later was I still miserable and still complaining?

I began to think something was wrong with me.

That’s when I began to dig deep – to figure out why work made me so unhappy.

VALUES, STRENGTHS AND LIKES
I discovered many reasons for my unhappiness. I also discovered that if I wanted to make a shift I needed to:

• Identifying what I enjoy
• Identifying my strengths (Taking into account feedback from others)
• Identifying my core values

4 values emerged:  Experience, Guide, Fun, Feel Good

Before I identified my values I often used those words/phrases intuitively – referring to myself as a guide and always providing experiences during my talks and of course yoga classes.  And if fun isn’t involved, why bother?  It’s in those moments when I embody all 4 values that I’m at my best.

The funny thing is, these values have always been there. They were hidden under the guise of what I SHOULD do and the belief that in order to make money, work wouldn’t be fun.

I used to day dream about my perfect work environment: A place where people could talk freely and work = laughing a lot and having fun!  In many of my work scenarios today I have that.

For me work happiness wasn’t as simple as choosing happiness.  Identifying my likes, strengths and values has made all the difference in how I approach my work. I needed to go through my own process, heal some old wounds and identify what is important to me.  For a long time I didn’t think I’d ever be happy at work.  With time, patience and a willingness to be open, it became a little easier.

These days when I’m feeling stuck or lacking inspiration I check in with my core values and often find that I’m “out of alignment”.  When I get nervous about presenting in front of a new group I remind myself – guide them through an experience that is fun and feels good!  When I do, my audience has fun and feels good. And I do, too.

What about you?  How do you find work happiness?  Do you struggle?

My main gig is helping people relieve stress from their desk, or how to feel better during the work day.

My blogging friend, Karl Staib helps people work happy now.

They are, in my opinion, one in the same.  Which is why I love the idea of his upcoming Happy at Work Action Day October 5.  When I worked corporate I don’t remember one day where I can say I “worked happy”.  I could have used his (and now my own!) advice.

In an effort to help people feel better, be more productive and experience greater satisfaction during the day, I want to help him spread the word.  You CAN work happier..check in with Karl to find out how.

Here is what Happy at Work Action Day is all about, in the words of Karl Staib…

I’ve created the Happy at Work Action Day, which will be on October 5th in an effort to make work more fun.

The real reason I created this day was to help people who, like me, need to find some stress relief and happiness in their job. Many employees feel stuck, depressed and tired. No wonder we are losing billions of dollars due to overworked employees. They need to learn how to release all that stress and enjoy one day for all it’s worth. If they can enjoy one day, are sure to be able to find happiness in the next day and the day after that.

I want people to celebrate the fact that they can enjoy their present situation. If it is an eventual career advancement of change that they desire, then finding ways to enjoy themselves now will help them reach their goals in the future. When people are highly confident in their present job, they are more likely to find passion and success in what they do.

The guidelines are simple:

• Celebrate! Throw an office party to celebrate everyone’s accomplishments, both large and small.
• Reward a deserving co-worker or client.
• Reward yourself for a recent accomplishment.
• Take 5 minutes to reflect on the crazy beauty in your life.

People have so much more control than they realize if they only take action.

What Work Happy Action can you take at work on October 5?

For those of you who are regular readers, you will notice a difference to the site. For those who are new, welcome! And let me explain. As I worked on my website Sunday morning something went wrong.  With the click of a button my website disappeared.  Three years of posts and content that can only be restored through manual cut and paste. Just a little stress inducing.

If you’re not convinced about the power of thought, the power of intention or the old saying, “Be careful what you wish for,” I ask you to think again.  Earlier this week I told a colleague I wish I could blow up this site and start all over again.

And although this isn’t exactly what I had in mind, today my wish came true.

It’s not the end of the world. After getting over my initial upset, I realized this is a blessing. I wanted to make changes for a while.  Yes, it will take time.  Yes, it’s a nuisance.  A little yoga allowed me to return to calm and create an appropriate plan while still enjoying my Sunday (despite the Patriots loss). Things like this happen all the time. We expect one thing and get something entirely different. How we respond makes all the difference in the final outcome. Instead of being upset with the situation, I’m excited for the future of the site!

The next time you encounter a situation that doesn’t go as planned, check in with your response. It will have more of an impact on your final outcome than the situation itself.

As I put the pieces together I ask for your patience during the “reconstruction”. In the meantime, you can still reach me by phone at 617.548.5877 or email .

Overwhelm, stress, tension. We all have a different name for it and it affects most if not all of us at one time or another. Feeling overwhelmed affects our physical health, our ability to focus, be productive, think clearly, make decisions and feel satisfied at the end of the day.

Every time I allow myself some “time away” whether it’s a walk on the beach, working on my jigsaw puzzles, learning guitar or a few days away, I get the break I need to re-energize and take on, with pleasure and focus, all of the activities that fill my day. For me, overwhelm is a matter of not necessarily having to much to do, but thinking I have too much to do. In essence I create the overwhelm. A break helps me recognize that and focus on those things that really bring me joy and satisfaction.

Friday, I received this email:

It’s not flowing.  Rather it is overwhelming.  The little dinky stuff keeps piling up.  What do you tell people to do to get out from under feeling overwhelmed…like it’s all going to crush them?

I responded:

I usually start with “walk away from it”.   Doesn’t have to be long, a few minutes sometimes is enough.  And when you get away do something unrelated to the tasks – get outside, engage in a hobby for a few minutes, take a few deep breaths, close your eyes and visualize calm…there are a number of things that can help “quiet” you.  What works for you?

I know it seems counter intuitive because there is “so much to do” but in reality, the break can help you recognize what really needs to get done, find clarity on a problem and put the “dinky” stuff aside because at the end of the day you may find it truly is “dinky” and not satisfying work.

Taking a break – whether for a few minutes or a few days – is one of the first suggestions I make to clients or friends who are trying to manage day to day overwhelm. It doesn’t cost anything, require special equipment doesn’t take a lot of time and can bring some fun into your day. It can help you focus, find answers and improve productivity. Bottom line: taking a break works.

Practice: If you find yourself feeling stressed, tense or overwhelmed this week allow yourself a few minutes to get away from it. Engage in some other activity that allows you to take your mind off the stress and focus on fun or relaxation. Notice what that’s like. Is it: Challenging? Refreshing? Frustrating? Think you don’t have time? That’s when you need the break the most.

Your thoughts may still drift to what you left behind, mine often do. Because your focus is on another activity you can relax more and allow ideas and clarity to flow naturally and with more ease. You may experience an “a-ha” moment simply because you took time to relax. And that right there makes the break worth it.

What do you think? How do you manage overwhelm? Do you forge through or allow yourself some time away? What works for you?

For those in the south shore Massachusetts area, specifically Scituate, check out a cool new yoga studio Coldbrooke Yoga. Right on Front St, this new studio offers a variety of classes, 7 days a week, morning and evening in a cheery yellow room. Classes range from power to restorative offering something for everyone.

You can take class with me on Monday mornings:

Hatha Yoga – 8:30am – 9:30
Power Yoga – 9:45am – 10:45am

Hatha yoga is a wonderful way to start your day with a mix of poses to improve strength, flexibility and balance while providing the energy and positive attitude you need to be productive and less stressed all day long.

Power yoga is a flowing blend of standing and seated postures working to improve strength and flexibility of body and mind.

For full class schedule and rates check out Coldbrooke Yoga online at www.coldbrooke.com.

Send me an email if you have questions about these classes or yoga in general.

During this episode Stacey talks to Victoria Haffer about yoga, nutrition and living a healthy lifestyle.

On this episode of Back to Your Senses, Stacey interviews financial architect Paula Harris and Money Coach, Kathleen Burns Kingsbury about money, stress, emotions and the economy.

Air date: February 2009