Stress

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Try some of these resources to help keep stress in check.

Finding Resilience in Troubling Times

Where to Seek Help for your Mental Health Needs

California is mourning a third mass shooting since start of the new year. Two of these shootings included Asian American victims and perpetrators.  These tragedies leave us shaken and struggling to understand why such terrible things happen. While there may never be satisfactory answers to these questions, we do know that it is normal for people to experience a variety of emotions following such traumatic events.

Throughout the community, traumatized residents are experiencing grief, coupled with fear and disbelief. The impact of these traumatic events often extends to individuals with no personal connection outside affected areas. Emotions can include shock, sorrow, numbness, fear, anger, disillusionment, and sorrow. People may have trouble sleeping, concentrating, eating, or remembering even simple tasks.

If you are feeling overwhelmed, or stress is interfering with your everyday life, here are some tips from the American Psychological Association about how to cope with your emotions.

Click here to learn more and download the full PDF.

Building a Social Network

Human beings are social creatures. We need the companionship of others to thrive in life. Being socially connected can ease stress, anxiety, and depression, boost self-worth, provide comfort, prevent loneliness—and be especially helpful during stressful times.

Your Social Support Network
A social network is made up of friends, family, and peers. If you want to improve emotional well-being and your ability to cope with stress, surround yourself with at least a few good friends and confidants. A coffee break with a friend (even virtually), or a phone call to a family member are all good ways to develop and foster lasting relationships. Here are a few other ideas:

• Volunteer. Pick a cause that's important to you and get involved.  You’ll meet others who share values.

Click here to learn more and download the PDF.

Sleep

The Importance of Sleep – Especially Now!

Sleep is always important, but sleep becomes even more essential because of its wide-ranging benefits for physical and emotional well being.

• Sleep empowers an effective immune system. Studies show that sleep deprivation suppresses immune system function and the body’s ability to protect us from colds, flu and other ailments.
• Sleep heightens brain function. Our minds work better when we get good sleep, contributing to complex thinking, learning, memory, and decision-making.
• Sleep enhances mood. Lack of sleep can make us irritable, drag down energy levels and cause or worsen feelings of anxiety and depression.

Click here to learn more and download the PDF.

3 Steps to Outsmart Stress

In recent years multiple studies have shown that stress increases health risks such as cancer, allergies, colds, flu and of course – heart disease. Even positive things in your life, like a wedding or a new job, can add to your stress. The good news is that there are things you can do to outsmart stress and boost your immune system.

Click here to learn more and download the PDF.

Surge in Anti-Asian Hate Crimes

We are experiencing a period of stress and turmoil in our country, which is having an impact on us all. Intense feelings are natural reactions to the current situation. We hope these suggestions help you find ways to cope.

Incidents on the Rise
A recent string of attacks has brought attention to the dramatic rise in racism and violence against Asian Americans. Between mid-March and the end of 2020, the advocacy group Stop AAPI Hate received nearly 3,000 reports of “hate incidents” directed at Asian Americans. In 2021, the incidents have only continued.

Click here to learn more and download the PDF

Take a Break From Stress

We all face stressful situations in our lives, ranging from traffic jams to more serious worries about health, or concern for a loved one. No matter the cause, stress floods the body with hormones – your heart pounds, breathing speeds up and muscles tense. Some stress can be put to use, but if it persists, it can have undesirable side effects. While we can’t avoid all sources of stress, we can develop healthier ways of responding. Here are a few tips:

• Breath focus. Take long, slow, deep breaths. As you breathe, gently disengage your mind from distracting thoughts and sensations.
• Body scan. After a few minutes of deep breathing, focus on one part of the body or group of muscles at a time, mentally releasing any physical tension.

Click here to learn more and download the PDF

Happiness Happens

The Happiness Factor: Cultivate a Positive Outlook

Happiness and health go hand in hand. Research shows a correlation between happiness levels and overall wellness with those who cultivate a more positive outlook enjoying richer and more fulfilling lives.

While it’s not realistic to expect every day to be the happiest day of your life, taking simple, thoughtful steps can add up to a greater sense of overall happiness and well-being. Happiness shouldn’t be forced or fabricated. Rather, look for ways to recognize and foster authentically happy moments in everyday life.

Click here to learn more and download the PDF

Think Happy

Making slight changes in the way you think can have a cumulative, positive effect on your outlook. Be mindful of your thoughts. Encourage those that are positive and optimistic. This will help create perpetual patterns of thought that are more deeply rooted in happiness.

Click here to learn more and download the PDF

Practice Mindfulness

Mindfulness and Emotional Intelligence

Research is helping us appreciate the benefits of the ancient practice of mindfulness—a form of meditation that emphasizes presence of mind and focus. Simply put, mindfulness is awareness that arises through paying attention to what’s going on around you, on purpose, in the present moment, without judgment. Mindfulness has been shown to reduce stress, boost mood, and contribute to overall health and well-being. And it is a skill that anyone can develop.

By exercising our attention through regular mindfulness practice, we can also train the brain to become more emotionally in tune. When we can understand and manage emotions in ourselves—including feelings of sadness, anger, or fear—we are said to have emotional intelligence (EQ). EQ is applicable to every human interaction because it influences behavior. A high EQ helps us communicate better, improve relationships, and empathize with others.

Finding Mindfulness in Surprising Places

How often do we think we’re in control of our attention when it’s the other way around? We want to focus during lunch with a friend, but our attention wants to think about what to prepare for dinner. We want to listen intently to what our loved one is saying, but our attention wants to drag up an unrelated emotional hurt from a years-old conversation. A little mind-wandering is natural, but when it gets in the way of everyday functioning it can distract us and even drive down happiness levels. The practice of mindfulness can be an effective tool for helping us to focus our wandering minds by bringing a mindful focus to daily activities.

Click here to learn more and download the full PDF

Bridging the Generation Gap

Differences between generations, or the “generation gap,” can result in a variety of challenges, including miscommunication and disagreement. “Generation gap” often brings up memories of conflict over taste in music, career choice, political affiliation, and lifestyle choices.

For many Asian and Asian American families, typical generation gap conflicts are compounded by an “acculturation gap” – where children of immigrant parents adapt to a new culture faster and in a different way than their parents.

Click here to learn more and download the PDF.

Tips for breaking the holiday stress cycle

Good News about Bad Moods

At the end of the year, you may be dealing with a higher-than-normal concentration of stressors from work, the holidays and winter weather. This makes it particularly important time to observe and manage your stress triggers.

Remember, though, to observe and not obsess. More often than not, thinking too intently about your stress levels at any given time will stress you out even more. Instead of psyching yourself out with overwhelming thoughts, find your inner Zen master and observe the stressful moments in your life as opportunities for change.

Click here to learn more and download the PDF.

Navigating Holidays during uncertain times

Make the Most of Your Holidays

The coronavirus pandemic is part of our everyday life now, which means the holidays may be a little (or a lot) different again this year. But it doesn't mean that they need to be cancelled.  Here are some tips.

• Acknowledge that this year may not look like previous years, and that’s okay. No one should feel pressure to match elaborate dinners or big feasts as in years past. 
• Focus on the things you can do. Which elements of your holiday celebrations are the most important to you and your family or group of friends? This might mean fixing one or two favorite recipes. Or trying a completely different, nontraditional menu.

Click here to learn more and download the PDF.