https://www.uwlax.edu/currents/CurrentsPosts tagged with 'Investing in our people':2023-03-16T13:21:37.863Zhttps://www.uwlax.edu/currents/self-care-at-work/Self-care at work2023-02-10T07:55:50.667Z2023-02-09T14:28:00ZKjerstin Langhttps://uwlax.edu/profile/klang/klang@uwlax.edu
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<p class="date"><span class="label">Posted </span><span data-part="time">2:28 p.m.</span><span data-part="weekday"><span> </span>Thursday</span><span data-part="month"><span>, </span>Feb.</span><span data-part="day"><span> </span>9</span><span data-part="year"><span>, </span>2023</span></p>
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<figcaption>Mindfulness and meditation are forms of self-care. Here students in MIND 110: Introduction to Mindfulness sit in a circle practicing mindfulness on the UW-La Crosse campus. The class is another way the Recreation Management and Therapeutic Recreation Department is contributing to the greater goal of self-care.</figcaption>
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<h3 class="tagline">Recreational Therapists share 11 ways teams can create a sustainable environment for self-care </h3>
<p>Self-soothing activities like a warm bubble bath or a movie marathon can help us de-stress in the moment. But true self-care is about long-term sustainable changes to our everyday routines that are good for us physically, mentally and emotionally — like eating healthy, meditating, or getting our bodies moving.&nbsp;</p><p>Creating long-term changes to promote self-care requires a commitment — not only from oneself but also from the people and communities around us, explain Jennifer Taylor and Tara Delong, <a data-mce-href="/academics/therapeutic-recreation/" href="/academics/therapeutic-recreation/" target="_blank" rel="noopener" data-mce-selected="inline-boundary">UW-La Crosse Therapeutic Recreation</a> professors.&nbsp;</p><p>“The myth of self-care is that we alone are responsible for what keeps us healthy, happy, and thriving. We know systems play a role in sustainability of this,” says DeLong. “Leaders, administrators, communities, individuals, systems, workplaces and governments all contribute to better self-care ... You can't soothe yourself out of distress, and you can't do it alone. Healing happens in relationships.”&nbsp;</p><p>So how do we build a self-care work environment where everyone is contributing to the routines that keep us healthy? Taylor and Delong provide tips from some of their past workshops and seminars.&nbsp;</p>
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<h3>11 tips to integrate self-care during the workday</h3>
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<figcaption>Turn an unused office into a self care space for employees.</figcaption>
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<p><strong>1. Create a designated space for self-care at work. </strong>Turn an empty office space into a wellness room with a table to eat lunch together and room for relaxation and self-care items. Our brains are hardwired to make the easy choice when it comes to finding ways to de-stress — we want something that is easily accessible and will soothe us quickly. Self-care activities like meditating or creating art aren’t always the easy choice in the work environment as they require finding space, time and tools to do it. But what if all of this was readily available in the work setting? UWL Therapeutic Recreation students helped create a self-care room for a Whole Foods store in December 2022 that included a card making station, lounge chairs, and a QR code that led listeners to a five-minute meditation session. Workers had easy access to tools to make good self-care choices on their breaks, explains Taylor. &nbsp;</p><p><strong>2. Normalize taking breaks for movement.</strong> Evidence is mounting about <a data-mce-href="https://www.ahajournals.org/doi/10.1161/CIR.0000000000000440" href="https://www.ahajournals.org/doi/10.1161/CIR.0000000000000440" target="_blank" rel="noopener">how serious sedentary lifestyles can be for our health</a>. Getting movement in your day is a great way to engage in self-care. Getting up to walk around – <a data-mce-href="https://journals.lww.com/acsm-msse/Abstract/9900/Breaking_Up_Prolonged_Sitting_to_Improve.200.aspx" href="https://journals.lww.com/acsm-msse/Abstract/9900/Breaking_Up_Prolonged_Sitting_to_Improve.200.aspx" target="_blank" rel="noopener">even for five minutes can make a difference</a>. In some work settings, it may be difficult or impossible to get a short break. Imagine a healthcare setting where workers are assisting someone with a serious injury. In these cases, it is important for the team to keep track and be aware of who hasn’t had a break, and purposefully substitute in another employee.&nbsp;</p><p><strong>3. Try habit stacking.</strong> Better incorporate self-care strategies into your day through a method called <a data-mce-href="https://jamesclear.com/habit-stacking" href="https://jamesclear.com/habit-stacking" target="_blank" rel="noopener">habit stacking</a>. Habit stacking is adding a new habit into an existing one you already have like washing dishes after a meal or making coffee every morning. Align a self-care habit with one you already have at work, and you’ll be amazed how much more likely you are to do it. Every time you go to the copy machine, take a minute to do some stretching. During your morning walk to the bathroom, stop and fill up your water bottle. This way, your brain doesn’t have to consider whether you want to do it or not, you just do because it has become automatic.&nbsp;</p><p><strong>4. Plant visual cues.</strong> Create visual cues in the work environment such as a posted calendar to jot down self-care habits. UWL students created visual cues for Whole Foods staff when they made the QR code linking to a five-minute meditation podcast. Look around your office space and assess what cues would help you and your team remember to make healthy choices.&nbsp;</p><p><strong>5. Take walking meetings.</strong> Studies have shown physical activity is <a data-mce-href="https://www.nature.com/articles/s41598-020-68632-9" href="https://www.nature.com/articles/s41598-020-68632-9" target="_blank" rel="noopener">linked to imagination and creativity.</a> So, why not take a meeting to a new level of creativity by making it a walking meeting?&nbsp;</p><p><strong>6. Resist having meetings and lunch at your desk.</strong> During the pandemic, virtual meetings became the norm. But in-person meetings have their benefits and shouldn’t be forgotten. Walking to a meeting is good for your physical health. Physically connecting with others helps to crush silos that can exist in the workplace, and creates the opportunity for chance encounters that help build new connections. Likewise, eating lunch away from our desk improves physical health and connections with others.&nbsp;</p><p><strong>7. Police non-promotable work</strong>. Are the same people in your office continually asked to do things that require emotional energy and bandwidth, but aren’t promotable tasks — like planning a party? Consider what your team can do to navigate these type of tasks in a more equitable way, so everyone participates and they don't always fall on the same people. &nbsp;</p><p><strong>8. Find self-care champions.</strong> Find multiple people in your office who want to be self-care champions. Having someone who has a passion for self-care is important instead of assigning someone who may not have interest. &nbsp;</p><p><strong>9. Incorporate self-care into your commute</strong>. Many people drive to work – sometimes for an hour or more. How do you use this time to care for yourself? Taylor says she uses her long drive to call friends and catch up, listen to music or make a more purposeful intention to take in her surroundings on a beautiful stretch of road. &nbsp;</p><p><strong>10. Verbalize your self-care strategies</strong>.Taylor and DeLong say a key to improving the self-care culture at work is to make your intentions known. So, if you plan to go for a wellness walk to generate creativity, don’t be ashamed to let co-workers know that. If you want people to engage in breaks during a three-hour long seminar, write it into the agenda and have someone prepared to lead stretches. It is important for managers and leaders to model these strategies as well. Discuss self-care ideas and introduce potential new concepts such as self-compassion and resiliency with your teams. Addressing these concepts together can create opportunities for people to share their personal stories and help team members understand they are not alone in their need for self-care and compassion.&nbsp;</p><p><strong>11. Keep it simple.</strong> Don't think that you have to change multiple things at once. Small changes — one by one — can lead to a better overall self-care lifestyle at work. &nbsp;&nbsp;</p><p><br data-mce-bogus="1"></p><h3>About Tara DeLong and Jennifer Taylor</h3><p><a href="/profile/tdelong/" target="_blank" rel="noopener" data-mce-href="/profile/tdelong/">Tara DeLong</a> is a teaching associate professor in the Recreation Management and Therapeutic Recreation Department at UW-La Crosse. She is dually certified as a therapeutic recreation specailist and health education specialist, as well as a practicing therapist in behavioral health at Gundersen Health System for 25 years.</p><p><a href="/profile/jtaylor/" target="_blank" rel="noopener" data-mce-href="/profile/jtaylor/">Jennifer Taylor</a> is an assistant professor in the Recreation Management and Therapeutic Recreation Department at UW-La Crosse. She also instructs a first year seminar <a href="/news/posts/a-lesson-in-happiness/" target="_blank" rel="noopener" data-mce-href="/news/posts/a-lesson-in-happiness/">course on the science of happiness</a>. &nbsp;</p>
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<img loading="lazy" src="/contentassets/188c6d7903cb4c2fa317c799dff97c17/uwl2022mindfulnessclass-7-1.jpg/Medium" alt="Mindfulness and meditation are forms of self-care. Here students in MIND 110: Introduction to Mindfulness sit in a circle practicing mindfulness on the UW-La Crosse campus. The class is another way the Recreation Management and Therapeutic Recreation Department is contributing to the greater goal of self-care." />
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<span class="title">Self-care at work</span>
<span class="date"><span class="label">Posted </span><span data-part="time">2:28 p.m.</span><span data-part="weekday"><span> </span>Thursday</span><span data-part="month"><span>, </span>Feb.</span><span data-part="day"><span> </span>9</span><span data-part="year"><span>, </span>2023</span></span>
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Recreational Therapists share 11 ways teams can create a sustainable environment for self-care
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</span>https://www.uwlax.edu/currents/how-to-relieve-stress/How to relieve stress2023-03-16T13:21:37.863Z2022-05-26T08:59:00ZKjerstin Langhttps://uwlax.edu/profile/klang/klang@uwlax.edu
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<p class="date"><span class="label">Posted </span><span data-part="time">8:59 a.m.</span><span data-part="weekday"><span> </span>Thursday</span><span data-part="month"><span>, </span>May</span><span data-part="day"><span> </span>26</span><span data-part="year"><span>, </span>2022</span></p>
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<figcaption>The hiking trail at La Crosse’s Myrick Park marsh a nearby getaway for relaxation for those on the UW-La Crosse campus. </figcaption>
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<h3 class="tagline">UWL psychology professor shares stress management techniques</h3>
<p><em>The following post is based on a public presentation from <a data-mce-href="/profile/rmckelley/" href="/profile/rmckelley/" target="_blank" rel="noopener">UWL Professor of Psychology Ryan McKelley</a> “Persisting in a Pandemic.”&nbsp;</em></p><p>It has been more than three years since the pandemic started. All the while, day-to-day stress from this life changing event may not have subsided. Health concerns, family struggles, financial troubles and geopolitical divides are just a few examples of challenges that may have added more weight to an already difficult time. We may not even be aware when the pot that was slowly simmering on the back burner has started to boil over.&nbsp;</p><p>If you are beginning to feel tinges of anxiety that you can’t shake, dizziness, confusion, trouble remembering, emotional numbness, exhaustion, insomnia, sadness, or sense that you’re completely alone in your struggle, it may be time to examine your stress level and ask for some help. &nbsp;</p><p>While the facts below are not a substitute for professional help, UWL Psychology Professor Ryan McKelley says it is helpful to realize that chronic stress isn’t something to sluff off as unimportant. Identifying it as real is the first step. Research-based strategies have helped many people manage it.&nbsp;</p><p><strong>Stress management techniques&nbsp;</strong></p><ul><li>Bottom-up strategies focus on your body as a way to change the brain’s response to stress.</li><li>Top-down strategies focus on the choices people make using their brain that can affect behaviors and thus the overall health of the body.</li><li>Sideways approaches such as mindfulness work on the issue from another angle.&nbsp;</li></ul><p>A key to all of these solutions is first is accepting that stressful times, problems and challenges are a fact of life. A state of complete and perfect happiness is not possible. &nbsp;</p><p>Below McKelley shares some of the best research-based stress management techniques.</p>
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<h3>What is stress?</h3>
<p>First, it is important to understand that not all stress is the same. &nbsp;</p><p><strong>Acute stress</strong> — or stress that is short lived — is a healthy and adaptive response to stressful situations. &nbsp;For instance, you are driving down the road and a car abruptly slams on the brakes ahead of you. Immediately, the alarm bells will go off in the amygdala — a tiny almond-shaped section of your brain that is responsible for emotions. The amygdala triggers your fight/flight/freeze response. Your muscles get tense, your heart rate increases, your vigilance and blood pressure all increase. These are all helpful, adaptive responses that help you quickly respond to the situation. When things resolve, the parasympathetic nervous system — the part of your brain responsible for rest and digestion — kicks in. Your body stops producing adrenalin hormones and your stress levels return to normal.&nbsp;</p><p><strong>Chronic stress</strong> — or stress in your life that lingers for days, weeks, months, or more — can be problematic. After awhile, if the stress level doesn’t subside, hormones begin to tell us they need something more than adrenaline to deal with the issues. The amygdala begins to produce a different hormone called cortisol as a way to provide more energy over a longer period time. But elevated levels of cortisol come with uncomfortable side effects such as insomnia, exhaustion, confusion, anxiety, and more.&nbsp;</p>
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<h3>Chronic stress symptoms </h3>
<p><strong>Early chronic effects: &nbsp;</strong></p><ul><li>Diminished mental performance </li><li>Feeling numb or irritable</li><li>Fatigue&nbsp;</li></ul><p><strong>Later mental health effects: &nbsp;</strong></p><ul><li>Demotivation </li><li>Helplessness </li><li>Symptoms of depression and anxiety</li><li>Increase in substance use &nbsp;</li></ul><p><strong>Physical effects: &nbsp;</strong></p><ul><li>Impaired immune response </li><li>Sleep dysfunction</li><li>Hypertension</li><li>Greater risk of heart disease</li></ul>
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<h3>How to reduce stress</h3>
<h4>Relaxation Training&nbsp;</h4><p>You may say, “But I can’t relax. That is the problem!” Well, relaxation, just like any skill, takes practice. The more you practice, the better you get at it. Start by creating the conditions for relaxation to occur. &nbsp;</p><p><strong>Try progressive muscle relaxation.</strong> Tense up and relax each muscle in your body starting with your feet and working all the way up to your shoulders and neck over the course of several minutes or longer. Do this technique multiple times a day.&nbsp;</p><p><strong>Practice 4,7,8 breathing or other breathing exercises</strong>. When we are stressed we tend to hold our breath in our chest, which exacerbates the stress response. Instead, use your belly and diaphragm to breathe. Try practicing this technique for 5-10 minutes a day. When you become good at making this breathing technique a habit, you can change your stress response in the moment by focusing on it.&nbsp;</p><p><strong>Belly Breathing:</strong> Cultivate calm by counting your breath as your breathe into your belly&nbsp;</p><p><em>Try 10 minutes of practicing the 4-7-8 pattern of breathing in through your nose and exhaling through pursed lips.&nbsp;</em></p><ul><li>Inhale (4 sec)</li><li>Hold (7 sec)</li><li>Exhale (8 sec)</li></ul><p>Keep count of your breathing throughout the exercise.&nbsp;</p><p>(You can also try box or square breathing — inhale 4, hold 4, exhale 4, hold 4)</p>
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<h3>Reduce stress using your brain</h3>
<p>While our bodies can help us relax, so can our minds. Psychologists call this “top-down emotional regulation.” It is about decreasing the intensity of distressing emotions and promoting positive emotions by finding healthy ways to deal with emotions and make decisions. &nbsp;</p><p>Emotional regulation does not mean emotional repression. We don’t want to deny our emotions or look for ways to numb them through other means such as excessive alcohol consumption or other addictive behaviors like excessive TV watching or social media time. Instead, it is healthy to acknowledge that the emotions we feel are present. A useful technique from Dialectical Behavior Therapy, an approach that helps us learn to tolerate emotions, is called <a data-mce-href="https://dbt.tools/emotional_regulation/opposite-action.php" href="https://dbt.tools/emotional_regulation/opposite-action.php" target="_blank" rel="noopener">Opposite Action</a>.&nbsp;</p><p><strong>Before you react, pause and consider 2 things:&nbsp;</strong></p><ul><li>Does my emotion fit the facts?</li><li>Will acting on instinct help me in the long run?</li></ul><p><strong>If no, consider that a signal to do the opposite:&nbsp;</strong></p><ul><li><strong>Anxiety and fear: </strong>Want to avoid? Move in closer.</li><li><strong>Sadness and grief:</strong> Want to withdraw? Reach out.</li><li><strong>Irritation and anger:</strong> What to critique or attack? Seek curiosity, empathy, and to understand.</li><li><strong>Depressed: </strong>Want to stay in bed? Be active. Even if this just means getting up and walking around your apartment or house. We think we need to be motivated first to do it, but sometimes acting first will trigger motivation.</li></ul>
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<h3>Label emotions you feel</h3>
<p>Simply labeling an emotional reaction by name (i.e., affect labeling) activates the prefrontal areas of the brain, leading to a decreased response from the amygdala. Saying “I feel sad” or “I feel angry” are ways to potentially help reduce emotional responses in the long term. &nbsp;</p><p>Neuroimaging studies of emotions show that when emotion words (e.g., ‘anger’, ‘disgust’) are present in experimental task, there is less activation in bilateral amygdala than when emotion words are not present (Brooks et al., 2017)&nbsp;</p><p>McKelley recommends the book “Mindful Self-Compassion: Freeing yourself from destructive thoughts and emotions.” - by Author Christopher Germer.&nbsp;</p><p><strong>To F.A.C.E. your challenges like Germer: &nbsp;</strong></p><ul><li>Feel the pain. &nbsp; </li><li>Accept it. &nbsp; &nbsp;</li><li>Compassionately respond. </li><li>Expect skillful action.&nbsp;</li></ul>
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<h3>Practice Mindfulness </h3>
<p>Learn how to avoid ruminating in the past or being stuck in the future. Mindfulness is awareness and acceptance of thoughts, feelings, physical sensations, and environment in the present moment. &nbsp;</p><p><strong>How does it help?&nbsp;</strong></p><ul><li>Reduces two big drivers of distress: rumination and worry</li><li>Promotes acceptance and better mental health outcomes</li><li>Helps us respond more effectively and authentically to our experience</li></ul><p><strong>How do you practice mindfulness?&nbsp;</strong></p><ul><li>Focus your attention on the here-and-now, starting with your breath. &nbsp;</li><li>Tune into your thoughts, feelings, sensations and surroundings. &nbsp;</li><li>Be an observer. Be curious. Don’t judge.</li><li>When your mind wanders, gently redirect to the moment by noticing your breathing.&nbsp;</li></ul><p><strong>BONUS: Be mindful of how you spend your time&nbsp;</strong></p><ul><li>When you are with human beings – be more mindful by giving them your undivided attention — do not be on your phone or allow your mind to wander.&nbsp;</li></ul><p><strong>What does your “autopilot” look like?&nbsp;</strong></p><ul><li>How you fill your free time</li><li>How your attention wanders during activity</li><li>How you engage with people you care about</li></ul><p><strong>Be intentional with your time and attention in ways that give you:&nbsp;</strong></p><ul><li>Rest (e.g., relaxation, sleep)</li><li>Connection (e.g., quality time with loved ones, pets)</li><li>Inspiration (e.g., practice gratitude, volunteer)</li><li>Energy (e.g., exercise, yoga)</li></ul>
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<h3>Reduce stress by taking care of the body</h3>
<p>Don't think of self-care as self-indulgence. Think of it as an oxygen mask on a plane. You put your own mask on before you can help others with their mask. Self-care is a basic right we have that allows us to function and contribute to our friends, family and communities. &nbsp;</p><p>The challenge is that typically the time when we most need self-care, we are least likely to get it. So, we must attempt to make time for it. Consider where you could add self-care into your day by swapping out some of the technology habits that eat up your time such as social media, email or excessive news media consumption.&nbsp;</p><p>Establish a strong base of self-care in this order: (1) sleep, (2) physical activity, and (3) good nutrition. All the rest of it becomes much easier when working from a strong base. And it is important to be flexible in self-care. If we aim for healthy choices at least 80 percent of the time, that gives us flexibility to not have to worry too much about the other 20 percent, says McKelley.</p><p><strong>Examples of self-care&nbsp;</strong></p><ul><li><strong>Sleep:</strong> Sleep is our mental health foundation. Every aspect of wellbeing is attached to sleep. It is a risk factor for all diagnosis. Getting 7-9 hours is not just about duration but set schedules and consistency.</li><li><strong>Physical activity:</strong> Get out and move. Consider taking activity “snacks” throughout the day, just as you would have a food snack.<br data-mce-bogus="1"></li><li><strong>Good nutrition:</strong> McKelley recommends reading the Michael Pollan book, “Food Rules: An Eater’s Manual” for tips on good nutrition. Recent research strongly suggests replacing ultra-processed foods—those with added or refined sugars, starches, and hydrogenated fats—with whole foods.</li><li><strong>Prioritize social connection:</strong> Making social connections is one of strongest protective factors for mental health. &nbsp;</li><li><strong>Set boundaries</strong>: If something is too much and you know it will produce unnecessary stress, let people know. Learn to say no, or at least, “not yet.” Ask yourself, “Would I have time to do this today or this week?” If not, you likely won’t in several weeks or months.&nbsp;<br></li><li><strong>Practice the Yang of Self-Compassion</strong>: Much of mindfulness and self-compassion is the softer, or “yin” energy in Eastern philosophy. However, more active, or “yang” energy forms of self-compassion can be setting firm boundaries and being assertive about your needs. Check out the book “Fierce Self-Compassion: How Women Can Harness Kindness to Speak Up, Claim Their Power, and Thrive” by Dr. Kristin Neff.</li></ul>
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<h3>Studies show your brain is not good at dividing attention </h3>
<p>It is a big myth that we can divide our attention in many ways and be more efficient. In the work setting, we attempt to listen to podcasts, monitor email, construct our big ideas, and respond to chat messages — all simultaneously, assuming we must be masters of multitasking. In reality, we are spending way more time on each task because our brain is continually bouncing back and forth between tasks—we are task switching. Multitasking is the arch nemesis of efficiency.&nbsp;</p><p><a data-mce-href="https://news.stanford.edu/news/2009/august24/multitask-research-study-082409.html" href="https://news.stanford.edu/news/2009/august24/multitask-research-study-082409.html" target="_blank" rel="noopener" data-mce-selected="inline-boundary">A Standford University</a> study found that “People who are regularly bombarded with several streams of electronic information do not pay attention, control their memory or switch from one job to another as well as those who prefer to complete one task at a time.”&nbsp;</p><p>“We are not wired to engage in divided attention, yet we are often told to do that. And the pandemic has put that in overdrive,” says McKelley. “So, this experience is stressful even if we don’t acknowledge it as such.”&nbsp;</p><p>True multitasking involves engaging in two tasks simultaneously. But...it's only possible if two conditions are met:</p><ul><li>At least one of the tasks is so well learned as to be automatic, meaning no focus or thought is necessary to engage in the task (e.g., walking or eating)</li></ul><p>AND&nbsp;</p><ul><li>They involve different types of brain processing&nbsp;</li></ul><p>So, try structuring your day to focus all of your attention on one task at a time. Get rid of the mindless technology interfering with your head space, and you’ll probably feel less stressed as your brain will thank you for more efficient processing. &nbsp;</p><p><strong>&nbsp;More recommended books from McKelley:&nbsp;</strong></p><p><a data-mce-href="https://www.simonandschuster.com/books/Why-We-Sleep/Matthew-Walker/9781501144325" href="https://www.simonandschuster.com/books/Why-We-Sleep/Matthew-Walker/9781501144325" target="_blank" rel="noopener">“Why We Sleep” by Matthew Walker&nbsp;</a></p><p><a data-mce-href="https://celesteheadlee.com/do-nothing-book/" href="https://celesteheadlee.com/do-nothing-book/" target="_blank" rel="noopener">“Do Nothing: How to break away from overworking, overdoing and underliving” by Celeste Headlee&nbsp;</a></p>
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<img loading="lazy" src="/contentassets/188c6d7903cb4c2fa317c799dff97c17/2020-uwl-fall-student-life-and-buildings-0498.jpg/Medium" alt="The hiking trail at La Crosse’s Myrick Park marsh a nearby getaway for relaxation for those on the UW-La Crosse campus. " />
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<span class="title">How to relieve stress</span>
<span class="date"><span class="label">Posted </span><span data-part="time">8:59 a.m.</span><span data-part="weekday"><span> </span>Thursday</span><span data-part="month"><span>, </span>May</span><span data-part="day"><span> </span>26</span><span data-part="year"><span>, </span>2022</span></span>
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UWL psychology professor shares stress management techniques
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