wagesof stress slide bmo.harris

The Wages of Stress

Sharon M. Weinstein, MS, RN, CRNI, FACW, FAAN

The 3 greatest sources of your stress

• 1) • 2) • 3)

..keep it from breaking you down

• The constant battle • Resistance > health • Lack of resistance > dis-ease• Are you sick and tired of being sick

and tired?

Is it stress?

• Characterized by over-engagement• Emotions are over-reactive• Produces urgency and hyperactivity• Loss of energy• Leads to anxiety disorders• Primary damage is physical• May kill you prematurely

Which of these is stress? Your best friend and

his wife come to stay at your house for a week.

You get the flu. The school calls you

about a sick child. You get laid off.

You receive a promotion at work.

Your car has a flat tire.

You go to a fun party that lasts till 2:00 a.m.

Your dog gets sick. Your new bedroom

set is being delivered.

I see the light…or do I?

Close your Eyes • Picture the impact on your

body/mind/emotions/behavior

Your TEAM

» The physical you requires good nutrition, appropriate weight, beneficial exercise and adequate rest.

» The emotional you needs to give and receive forgiveness, love and compassion; needs to laugh and experience happiness; needs joyful relationships with yourself and others.

Your TEAM…

• The mental you needs self-supportive attitudes, positive thoughts and viewpoints and a positive self-image.

• The spiritual you requires inner calmness, openness to your creativity, and trust in your inner knowing.

What is Health?

• More than the absence of disease• Your responsibility • Depends on you, and the stress-free

environment you provide for your most vulnerable commodity

Gratitude for Health

• Stress buster: helps us to manage stressors

• Immune booster: more optimistic• Adversity: sense of increased belonging

(post 9/11)

Nutrition for the Mind

• You are what you read • You are who you surround yourself with

The Phases of Stress Alarm…react to the stressor Resistance…adapt to the stressor Exhaustion…ability to resist is reduced

Cost factors • Family • Relationships • Health • Performance and work demands

Your body’s perception• To YOUR body, stress is synonymous with

change. • Anything that causes a change in your life

causes stress. – good or bad• When you find your dream apartment and get

ready to move, that is stress.• If you break your leg, that is stress. • Good or bad, if it is a CHANGE in your life, it is

stress to your body.

Tips and Techniques» Set aside 20-30 minutes of uninterrupted

time on an empty stomach » Play relaxation music » Sit upright with your spine straight and both

feet on the floor » Lie down if needed » Deep breath for a minute or two until your

body relaxes

And…

• Push away distracting thoughts • Relax for 20 minutes (or work up to it) • Set an alarm for 25 minutes (in case you

are so relaxed that you cannot quit) • Gently return your focus to the present

and stretch before getting up

The Time Factor• Do deep breathing while driving to work and

during other stressful moments throughout your day

• Get up 15 minutes earlier and spend time doing stretching, relaxation, yoga, or journaling

• Take 2 minutes several times a day to tense tight muscle groups for 10-15 seconds, and relax them completely

Work…the source of stress• Take a 15-20 minute walk. • Get out of your chair at least once an

hour. • Rid yourself of excuses by being

equipped.

Finally… Do the choices you make every day get you

what you want? If you answered "no" to any of these

questions, congratulations! You have identified areas in your life that you may want to change. This can be valuable information.

Think about it…

Do you confidently find solutions for the challenges in your life?

Do you feel valued and appreciated? Do you appreciate others and let them

know it? Do you have a circle of warm, caring

friends?

Don’t change your habits…change your choices!

• Don't snack on junk food. • Avoid sodas and coffee. • Make healthy meal choices…stress-free choices!

Atmosphere: work and home…

• Odors can influence mood, attitude and our sense of well-being

• Smell can act on our subconscious• We can find aromas pleasant or

unpleasant and not know why• Faith Popcorn, the futurist… Atmos-fear

Hydration and our health…• 75% of Americans are chronically

dehydrated• First trigger of daytime fatigue • Impacts joint and back pain • A 2% decrease in body water triggers

short-term memory loss and makes it difficult for one to focus on a computer screen or printed page

Sleep deprivation…

• Sleep deprivation and undiagnosed sleep disorders are collectively one of our most serious problems

Nature’s signals…

• Our society is prone to ignore or resist nature's signal that we need more sleep, and we often resist far too long

Value yourself and your ideas

Lessons learned: • Every idea is useful for something • We are all useful for something • We are all a part of the big picture • It’s our choice who we are • Perfection hides in the essence of

imperfection • You can create your own stress, or

you can overcome it

• “Bless not only the road but the bumps on the road. They are all part of the higher journey.” - Julia Cameron

The Wages of Stress

» Actions » Change » Control» Balance

Sharon Weinstein sharon@smwgroupllc.com