Definition of Stress - Stress is synonymous with Change; A Stressor is the activating event that brings on the change; The most important part of stress education and management is Stress Reaction which can be negative or positive and that is determined by Your perception regarding the change.

1. Admit that your profession is a "lifestyle" (you can be impacted by what you do 24/7)
2. Talk to your family members (include them in the lifestyle)
3. Eat three meals a day, including breakfast.
   • Super B complex - 2 in the morning, 2 at bedtime (Symptoms of Vitamin B deficiency which can be caused by stress: Mild depression, loss of energy, irritability, sleep pattern changes and eating pattern changes).
4. Avoid caffeine, nicotine, salt and animal fat
5. Pursue a regular program of physical exercise (early in YOUR day only) or other leisure pastime
6. Get enough sleep. Sleep deprivation can be deadly. Ways to Improve REM Sleep - 2 TBLS of honey at bedtime; Super B complex; eat Turkey and or drink milk before bed; do not watch television or read in bed; 10 minute rule - if not asleep in 10 minutes, get up from the bed and do things relaxing until you feel sleepy, NEVER JUST LAY THERE - your mind begins to focus on negative things which are magnified in the dark; allow 4 to 6 hours between exercising and bedtime; hot showers before bed to dump adrenaline, then lots of water to flush the adrenaline (which becomes a toxin) from your body; Increase bright light before bed then use eye patch covers for sleeping; Use melatonin in place of Tylenol pm or other sedated sleeping pills.
7. Practice relaxation and breathing techniques (breath from the diaphragm)
8. Schedule time and activities alone AND with others to maintain a well rounded lifestyle (We all need our Cave time but keep it reasonable. Don't isolate yourself from friends and family)
9. Nurture and maintain both pilot and NON-pilot friendships - creates a balance.
10. Stop Smoking
11. Limit alcohol intake (0 to 1 oz daily). Remember alcohol is a depressant which will only make you feel worse in the end. It is also a sedative which will negatively impact REM sleep.
12. Pace yourself and allow for an even flow of demands. (DON'T PROCRASTINATE)
13. Identify and accept emotional needs (We all have them. These are not weaknesses)
14. Recognize early warning signs. Remember Stress = Change; Stressors = activating event that brings on the change; Stress Reaction, negative or positive = determined by Your perception regarding the change.
15. Recognize your abilities as well as your limitations
16. Take one thing at a time (Again DON'T PROCRASTINATE)
17. Give in once in a while (learn to be spontaneous!)
18. Find someone objective you can talk to about your worries and frustrations
19. Once the issue is resolved then begin to accept the things you cannot change.
20. Learn to be responsible TO others not FOR others. This is where the peer concept stems from.
21. ALWAYS CHECK WITH YOUR PHYSICIAN REGARDING ANY CHANGES TO NORMAL ROUTINE (including any of these stress management tools especially if you have any medical conditions).
22. Do NOT measure your "self-worth" by your performance nor identify "yourself" by your profession (You are more than an airline Pilot)
23. Never let your profession rule your life.
24. LAUGH!!! (A lot even if it is sick humor). When you laugh you release endorphins that are therapeutic and healing.
25. If Depression is a concern, seek professional help (It IS a medical condition NOT a character flaw)
26. Keep your Priorities in order:
    1. God or some higher being
    2. Yourself
    3. Your family
    4. THE JOB (if you can ever say that your employer puts you first, then we will move them up the priority list)

 A Common Sense Approach to Stress Management for USAPA Pilots