` A Piece of Peace Presented by: Bill Byron
Agenda: • What is Stress? • Identify Personal Sources of Stress • Managing Stress = Finding Peace • Tips for Reducing Stress
What’s your stress score? 0-149 Low susceptibility to stress related illness 150-299 Medium susceptibility to stress related illness. Learn and practice relaxation and stress management skills and a healthy well life style. 300 and over High susceptibility to stress related illness Daily practice of relaxation skills is very important for your wellness. Take care of it now before a serious illness erupts or an affliction becomes worse. The Holmes and Rahe Social Readjustment Scale, devised in 1967 by Thomas H. Holmes, MD, and Richard H. Rahe, MD, at the University of Washington School of Medicine.
What is Stress? • The absence of inner peace. • Wear & tear on the body. • Any change you encounter in life.
Stress GoodBad Acute Chronic Illness Relaxation and Disease and Coping
Sources of Stress: • Situational • Mental • Physical
What Are Your Stressors • External Stressors • Work Problems • Financial Problems • Relationships • Daily Problems • Internal Stressors • Self-Talk • Attitudes & Beliefs • Cognitive Distortions
“Ultimately the body becomes the battlefield for the war games of the mind” Brian Luke Seaward Ph.D.
How We React To Stress… Event Occurs Sympathetic Nervous System (Stress Response System) Fight or Flight Response
How We React To Stress… • Physically • Emotionally • Behavioral
It Might Be Stress… • Sleep Disturbance • Fatigue • Muscle aches & pains • Lack of enjoyment • Irritability • Frequent colds or illness • Headaches • Change in appetite • Anxious
Conditions Aggravated By Stress • Cardiac Problems • High Blood Pressure & Cholesterol • Ulcers • Sexual Desire • Irritable Bowel Syndrome • Colds • Allergies • Headaches/Migraines • Immune System Disorders
How Do You React To Stress “ It’s not stress that kills us, It’s our reaction to it.” Hans Selye
Change your way of Thinking… • Optimistic: • Expect a positive outcome • Open to change • Willing to take risks • Take responsibility • Proactive approach • Persistent • Pessimistic: • Expect a negative outcome • Not flexible • Doesn’t like change • Takes the blame • Over- generalize everything • Exaggerates
Change Your Way of Thinking… • All or Nothing:self-evaluations • Overgeneralizations:an isolated experience changes everything. • Mental Filter: inability to see the positive because dwelling on the negative • Disqualifying the Positive: finding a reason to devalue a compliment • Jumping to Conclusions: predicting what others are thinking and/or the future • Magnification: making mountains out of molehills • Personalization: the mother of guilt
Positive Thinking = Less Stress • Be Realistic • Reframe problems – opportunity in disguise? • Maintain your sense of humor • Express yourself • Don’t try to control events or other people • Ask yourself “Is this my problem?” • Source: www.helpguide.org
Roses have both beautiful petals and piercing thorns. Where do you choose to place your attention? Brian Luke Seaward
Coping with Stress • Identify and resolve the stress. • Laughter • Time Management • Journaling • Hobbies • Social Support • Get Organized • Communication
There’s Nothing Like a Good Laugh • Reduces stress • Increases immune function, pain tolerance, and heart rate • Helps us connect with others • We talk, make eye contact, and touch more often • Changes perspectives • Replaces distress with good feelings • Increases energy
Balance work & play Sleep well Eat well Exercise Learn to accept what you cannot change. Be flexible Try a new hobby Take a day off Count to 10 Think positive Take a walk Breath! Laugh Slow down Get Organized! Tips To Cope With Stress:
Get Your Zzzzzzzzs • Better Sleep Council (BSC) estimates that 51% of American’s say stress disturbs their sleep. • A good night sleep = increased energy & clear thinking to deal with stress. • Add sleep to your “to do list” • Develop a sleep ritual • Sleep in a cool, dark room • Your mattress matters • Exercise regularly • Cut the caffeine at night • Source: www.bettersleep.org
How Do You Cope With STRESS
Exercise Massage Deep Breathing Pilates Laughter Relax Your Body… Addresses the symptoms of stress:
Relax Your Body… Exercise: • Think of exercise as recess for adults. • Add exercise to your “to do list” and do it on a regular basis. • Try something new! • Love what you do!
A Breath of Fresh Air… • Deep breathing is a good way to relax. • Try it a couple of times every day. Here’s how to do it. • Lie down or sit in a chair. • Rest your hands on your stomach. • Slowly count to four and inhale through your nose. Feel your stomach rise. Hold it for a second. • Slowly count to four while you exhale through your mouth. To control how fast you exhale, purse your lips like you’re going to whistle. Your stomach will slowly fall. • Repeat five to 10 times.
Relax Your Mind… Addresses the symptoms of stress: • Meditation • Guided Mental Imagery • Yoga • Reframing
Give Your Brain a Break! Relaxation • Sit quietly and think about nothing • Take off your watch for an entire day • Daily alone time • Deep relaxation/Meditation • Pray or reflect spiritually • Experience nature
Challenge Yourself in a New Way! Stimulation • Be creative—art, writing, decorating • Puzzles – problem solving • Read every day • Listen to a child • Journal daily or weekly—or at least for major events • Engage in a good conversation with a friend • Take a walk, ski, or swim
“If you are looking for fast acting relief… try slowing down.” Lily Tomlin
Stress Busters… • Random Acts of Kindness • Just Say NO • Take Charge • Stay in Touch • Smile
Final Tips To Manage Stress • Identify Your Stressors • Changing Your Way of Thinking • Practice Time Management • Strong Support System • Practice coping & relaxation • Healthy Lifestyle
Think About It ~ When Faced with Stress… • Can you physically change the situation? • Can you pay less attention to the stress? • Can you reduce your stress with positive thinking – take away the negative. • Source – www.muextension.missouri.edu
Remember –STRESSED is Desserts Spelled Backwards! Brian Luke Seaward
What do we have for you… • Anthem Wellness • www.anthem.com • 24/7 Nursing Hotline 1-800-544-1901 • SoNH Employee Assistance Program • www.dhhs.nh.gov/DHHS/EAP • NH DHHS Nutrition & Health Promotion • www.dhhs.nh.gov/DHHS/NHP • SoNH Employee Wellness Program • www.admin.state.nh.us/wellness • NH Local Government Center • 1-800-527-5001 • CVS Caremark • www.caremark.com