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THE STRESS DETOX : TAKE BACK CONTROL OF YOUR LIFE

1 . R AT E Y O U R S T R E S S : 1 - 1 0 ( 1 = H I G H , 1 0 = L OW )

GET TO KNOW YOUR STRESS

O N O N E S I D E O F Y O U R N OT E C A R D

2 . W H AT A R E Y O U R TO P 3 S T R E S S O R S ?

5 . H OW D O Y O U P E R C E I V E Y O U R S T R E S S : G O O D ? BA D ? U G LY ?

3 . R AT E Y O U R H A N D L E O N S T R E S S : 1 - 1 0 ( 1 = H I G H , 1 0 = L OW )

4 . W H AT A R E Y O U R TO P 3 S T R E S S M A N A G E M E N T T E C H N I Q U E S ?

Ritu Riyat, MPH, CHES Founder , Chief Mindfulness Officer | Mindshift Wellness “ wellbeing from the inside out”

Fun Facts about me…

Teaching yoga for 15 years Bicycled from SF to LA five times support AIDS LifeCycle Climbed Mt Kilimanjaro Spent the last year traveling Europe Recovering stress addict turned stress detective

Twitter: @rituriyat | Instagram: @livingritu | Facebook: thestressdetox www.rituriyat.com | hello@rituriyat.com

#stressdetox

1 0 , 0 0 0 F T U N D E R S TA N D I N G

O F S T R E S S

U N C OV E R Y O U R H I D D E N

S T R E S S O R S

S T R E S S D E TO X T E C H N I Q U E S

P E R S O N A L P L A N TO S H I F T Y O U R R E L AT I O N S H I P W I T H S T R E S S

OUR JOURNEY TODAY

What? How? Why?

Stressors Symptoms Responses

Before During After

Plan Accountability

Meditation

S T R E S S I S A P H Y S I C A L R E S P O N S E : F I G H T O R F L I G H T ( F R E E Z E )- The body thinks it’s under attack- Releases hormones and chemicals quickly (cortisol, adrenaline)

P R I M A L F I G H T O R F L I G H T A L A R M S Y S T E M

- Through the release of these hormones and chemicals blood is diverted to muscles and away from unnecessary body functions i.e. digestion and reproduction

WHAT IS STRESS

S T R E S S I S P E R S O N A L - How you perceive your level of control in a situation

determines whether it is stressful or not.- Calm, Cool, Collected- Anger, Aggression, Anxiety

WONDER WOMAN STRESS SYNDROME

E M OT I O N A L

M E N TA L P H Y S I C A L

- Worrying about worst case - Impaired judgement - Indecision (freeze) - Hasty decisions - Distrust - nightmares/insomnia

- Excessive sweating - Heart racing, Chest pain/tightness - Muscle twitches - Breathlessness - Diarrhea - OCD - Headache/migraine - Heart burn - Teeth grinding - Bad menstrual cramps* - Hair loss* - Skin changes: acne, rashes, dry skin, slow

healing, cold sores*

- Irritability - Anxiety - Isolation - Disconnection from self and others - Depression - Insecurity - Lack of confidence

- Smoking more - Loss of sex drive - Loss of appetite - Overeating - Food/sugar cravings - Lack of physical activity - Excessive drinking - Excessive shopping - Restlessness/boredom

B E H AV I O R A L

S T R E S S AT 8 , 9 , 1 0

E AT I N G P O O R LY

G O O D J O B M A N A G I N G S T R E S S

S T R E S S AT 8 , 9 , 1 0

E AT I N G P O O R LY

STRESS : WOMEN VS. MEN

16%23%

40%56%

34% 39%G O O D J O B M A N A G I N G S T R E S S ( 6 8 % )

C O P I N G S T R AT E G I E S : S O C I A L O R S E D E N TA RY A C T I V I T I E S , F R E Q U E N T C RY I N G , E X E R C I S E ,

C O P I N G S T R AT E G I E S : I S O L AT I O N , A N G E R , E X E R C I S E

E X T E R N A L S T R E S S O R S- Work deadlines- Travel schedule- Commute- Social media- Family emergency - Health crisis - Relationships- Financial

I N T E R N A L S T R E S S O R S

- Negative self talk - Self worth- Purpose- Personal goals- Expectations- Desires- Control of outcome

WHAT’S STRESSING YOU OUT

D O N ’ T H AV E M U C H C O N T R O L TA K E BA C K C O N T R O L

STRESS: GOOD? BAD? OR UGLY?

E U S T R E S S V S . D I S T R E S SEustress: Motivated to stretch yourself, focused, Energized, Flow

Distress: Fatigue, effort, lack of concentration, overwhelmed

Sweet spot: Occurs when the gap between what one has and what one wants is slightly pushed, but not overwhelmed.

C A L M E U S T R E S S D I S T R E S S

"The greatest weapon against stress is our ability to choose one thought over another." -William James

Father of American Psychology

THE STRESS DETOX

P E R C E P T I O N D E T E R M I N E S I M PA C T

S A M E S A M E B U T D I F F E R E N T

- Positive challenge or negative threat?

- Same stressor could cause eustress and distress. - Example: New job or new relationship where you are

motivated to learn and exceed (eustress) and pressured to do well or fear of failure (distress)

T R A I N I N G R A C E- Routines and rituals- Mediation- Exercise- Healthy eating- Supportive tribe- Vulnerability training - Gratitude- Positive self talk

DURING

R E C OV E RY

DEAR STRESS, WE NEED TO TALK

BEFORE AFTER

- Recognize rising stress- Deep slow breaths- Break away from the situation- Stick to routines and rituals- Talk to a supportive friend- Reframe the situation: Worst

case scenario- Take back control

- Slow down - Rest and relax- Self care - Routines and rituals - Joy and fun - Acknowledge wins - Hugs and happiness

WONDER WOMAN: YOUR TURN

O N O N E S I D E O F Y O U R N OT E C A R D

1 . W H AT A R E Y O U R TO P 3 I N T E R N A L S T R E S S O R S ?

E V E N WO N D E R WO M A N H A S TO TA K E O F F H E R C R OW N TO R E F I L L . ( S H A R E W I T H A PA RT N E R )

3 . W H AT T H R E E TO O L S W I L L Y O U P R A C T I C E B E F O R E , D U R I N G , A F T E R S T R E S S ?

4 . W H O I S O N E P E R S O N Y O U W I L L V U L N E R A B LY R E A C H O U T TO ?

Image by Clay Vajgrt

2 . W H AT A R E Y O U R P R I M A RY S T R E S S S Y M P TO M S ?

MY FAVORITE APP: INSIGHT TIMER

- Guided meditations- Customizable timer with incremental bells - Groups: Join the stress detox group- Social network- Meditation Log

Ritu Riyat, MPH, CHES Founder , Chief Mindfulness Officer | Mindshift Wellness “ wellbeing from the inside out”

What’s next …

Personal coaching 5 Minute Mind *Code: USC 21 Day Stress Detox *Code: USC Pop Up Meditation Labs Corporate Stress Detox

Twitter: @rituriyat | Instagram: @livingritu | Facebook: thestressdetox www.rituriyat.com | hello@rituriyat.com

#stressdetox