You are worth it taking care of yourself stress management
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You Are Worth It: Taking Care of Yourself-Stress Management. Yolanda Fairell , M.S www.yolandaspeaks.com. Performance Objectives. After completion of this training participants will: Show an understanding of the negative effects of too much stress on the individual

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You are worth it taking care of yourself stress management

You Are Worth It: Taking Care of Yourself-Stress Management

Yolanda Fairell, M.S

www.yolandaspeaks.com


Performance objectives
Performance Objectives

After completion of this training participants will:

  • Show an understanding of the negative effects of too much stress on the individual

  • Demonstrate an understanding of stress and workplace performance

  • Demonstrate knowledge and application of meditation postures and techniques

  • Demonstrate knowledge of the relationship b/w negative thoughts, exercise/ yoga, support systems, and stress management


Self awareness stress
Self Awareness & Stress

Body Scan

Mood Scan

Thought Scan-Thought Recording Cochlear Implant





Symptoms of stress
Symptoms of Stress

  • Rapid heart beat

  • Headache

  • Rapid breathing

  • Upset stomach

  • Becoming irritable with minor disturbances

  • Worry too much about insignificant things

  • Doubt one’s ability to do things


Stress causes or exacerbates
Stress Causes or Exacerbates:

  • Heart disease

  • High blood pressure

  • Impaired immune functioning

  • Headache

  • Backache

  • Diabetes

  • Substance use/abuse

  • Eating disorders

  • Anxiety

  • Depression

  • Family problems

  • Accidents/injuries

  • Sleep disturbances

  • cancer




Let go my ego stress less
Let Go My Ego & Stress Less

Keys to Stress Less Thinking:

Acceptance

Responsibility

Defenselessness


The relaxation response meditation
The Relaxation Response/Meditation

The relaxation response is a state of deep rest that is the polar opposite of the stress response.

As noted earlier, the stress response wears your body down when constantly activated, the relaxation response brings your system back into balance: deepening your breathing, reducing stress hormones, slowing down your heart rate and blood pressure, and relaxing your muscles.

The relaxation response and meditation are essentially the same…..


Meditation
Meditation

Regular slowed breathing- a common characteristic of meditation and prayer-alerts you brain that you are in a safe place far away from predators. It also relaxes your heart, decreases blood pressure and removes wastes from the bloodstream!


How to meditate
How to Meditate

  • Sit quietly in a comfortable position

  • Close eyes/or not

  • Deeply relax all your muscles

  • Breathe through your nose. Become aware of your breathing. On the in breath say to yourself, “in” and on the out breath, say “out”

  • Detach from your thoughts. Label all thoughts “thinking”. Return to concentrating on the breath

  • Five to ten minute meditation practice!



Other effective ways to manage stress
Other Effective Ways to Manage Stress

Other Types of Meditation

Yoga Exercises

Support groups/Counseling


Other types of meditation
Other Types of Meditation

  • Musical Meditations

  • Use of Mantra during Meditations

  • Visualizations


Yoga exercises
Yoga Exercises

The practice of yoga involves stretching the body and forming different poses, while keeping breathing slow and controlled. The body becomes relaxed and energized at the same time!

Let’s Do It


Support groups therapy
Support Groups/Therapy

  • NA

  • AA

  • Al Anon

  • Spiritual Support

  • Adult Children of Alcoholics

  • Gamblers Anonymous

  • Create a Stress Support Group

  • Therapy



Thank You For Letting Me Serve !

Let’s Commit to Stress Less

www.yolandaspeaks.com

Yolanda Fairell, M.S.

[email protected]

850-509-9832


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