Finding Balance Holly Warth RN,BSNColumbus Community Hospital

Certified Cardiac Rehab. ProfessionalCertified Tai Chi InstructorACSM Certified Exercise Specialist

What is Stress?Your body’s response to any physical or emotional demand

Fight or FlightAdrenaline IncreasesHeart Rate IncreasesRespirations IncreaseBlood Pressure IncreasesGut Stops DigestionFatty Acids, Cholesterol and Glucose are

emptied into the blood streamBlood becomes thicker

Physical Symptoms of StressDifficulty Sleeping, NightmaresChange in AppetiteFatigueMuscle TensionMore IllnessesStomach ProblemsHeadachesIncreased Blood SugarChange in Bowel & Bladder

Don’t Worry, Be Happy

Take a Deep BreathBreathe with your DiaphragmInhale 2 – 3 Counts – Breathe In Health, RestExhale 4 – 6 Counts – Exhale Thoughts,

Worries

Shoulders Down!

Positive ThoughtsWhen one door of happiness closes,

Another opens; but often we look so long at The closed door that we do not see the one

Which has opened for us.

Helen Keller

Journal Your BlessingsLive LongerHappierMore SocialLess IllnessesMore fun to be With

Everyday Stress BustersSurround yourself with positive peopleListen to MusicWatch Movies – Especially ComediesExercise RegularlyReadTake NapsDo Something You Enjoy EverydayCry if you are sadLaugh a Lot

Progressive RelaxationBe Mindful of your BodyTune in to Tense vs. RelaxedStart at Tip of Head, Move Down Body –

Tense/RelaxForehead & ScalpFaceShoulders/NeckRight Arm/Left ArmStomachRight Leg/Left Leg

Guided Imagery

Guided ImageryUse your sensesSmellSightListenFeel

Mindful PracticeChange your Brain!Be in-tune with your bodyChoose to Participate or ObserveTell your Mind how to ReactSlow Down, Listen, Choose WiselyMeditation 20 - 30 min

Tai Chi or Yoga

Anonymous QuoteThe only difference

between a diamond and a lump of coal is that the diamond had a little more pressure put on it.

How do we change this?

We construct our own beliefs, “We’re not going to make our health our own priority because we think our work performance will suffer, “ is a belief system we made up.

Change your Brain

Robert Kegan, PhD Harvard, Adult Development from Coach Meg

Motivation to Change

What do you see in your future?

How do you want to feel?What do you want to do?What do you love to do?Who is important to you?

DepressionMajor depression is an

episode of sadness or apathy along with other symptoms that lasts at least two consecutive weeks and is severe enough to interrupt daily activities.

Shown here are PET scans of the brain showing different activity levels in a person with depression, compared to a person without depression from WEBMD

DepressionSee your physician if you

feel you are suffering from depression.

BalanceSleepEatDrinkActiveSocializeWorkFaith

Embrace LifeBlue Zones

By National Geographic, Dan Buettner

Live Longer & Happier!

SleepHow many hours a

night?7 – 8 or more…NapsSleep studies/Apnea

AlcoholWhat’s Low Risk Drinking?

Males –no more than 14 drinks/week & no more than 4 drinks on any day

Females – no more than 7 drinks/week & no more than 3 drinks on any occassion

National Institute on Alcohol Abuse & Alcoholism

ActiveGoal 150 minutes/week for

maintaining health300 minutes/week to

lose weight“Fast enough you can’t

sing, but slow enough you can talk”

ACSM

Faith, Family, Friends