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TRANSCRIPT
Is It Time to UNPLUG and RECHARGE?
Presented by: Jennifer Burns RD/LD/CDE, Optum Onsite Health Specialist
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Stress is inevitable. We all have stress in our lives.
It’s how we respond to it and manage it that can make all the difference.
WHY FOCUS ON STRESS?
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Keeping up with CHANGE
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Source: www.source4women.com
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SOUND FAMILIAR?
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We are living in a 24/7 Culture
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Do you sleep with your cell phone next to you?
Do you sleep with a pedometer or fitness/technology device?
When your alarm goes off are you immediately checking your email on your phone?
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Stress can be COMPLEX • Impacts emotional and physical health
• Vicious cycle: the more your body suffers, the more your stress increases
• Potential far-ranging negative effects including problems with digestion, high blood pressure, immune system, unhealthy food
cravings, depression, anxiety, chronic illnesses
• Impacts work, family, and relationships
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Stress in the Workplace
Lack of control
Unclear job expectations
Dysfunctional site dynamics
Mismatch in values
Poor job fit
Extremes of activity
Lack of social support
Work-life imbalance
• Satisfied employees are more productive
• Stress affects those around us and impacts relationships
• Stress can harm the work atmosphere
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Stress Continuum...Where do you place yourself? Source: The American Heart Association
1: I’m creatively and cheerfully engaged in life ~ very little stress. 2: I’m relaxed and expect to stay this way.
3-5: I can handle stresses and think of positive solutions to my challenges.
6–7: I’m moderately irritable, anxious or overwhelmed, and stresses feel burdensome.
8: My problems seem unsolvable. Many things are irritating or upsetting me.
9: Help! I’m about to lose it! 10: I have chart-topping negative emotions – an unmanageable amount of stress!
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NOW WHAT?!
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Stress is different for everyone,
but there are helpful ways to manage the stress
Focus on the stressors that you CAN control.
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Make a plan
Spot signs of stress
• What are your stress sources and triggers?
Create a plan to restore balance
• You can control your responses to stressors
• Plan how you can reduce stress in recurring situations
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Prioritize at home and at work
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•Don’t do things out of obligation
•Create a reasonable, realistic to-do list
•Plan and prioritize items on your list
•Get a jump on the day
•Know your boundaries
•Don’t schedule every moment
•Ask for help if you need it
•Try to minimize interruptions from others
•Be assertive but respectful about exploring options in the workplace that enable you to better balance work and home
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“No” is a complete sentence
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• It’s ok to make time for you…no further explanation or apology needed
• Stress often arises from feeling out of control; some things are out of our control but you do have control over your REACTION
• Practice being imperfect rather than feeling like everything has to be perfect
• When you take care of YOU, you are a better parent, spouse, employee…
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Taking care of YOU
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Unhealthy lifestyle choices can increase stress long-term.
Focus on:
PHYSICAL ACTIVITY
NUTRITION
SLEEP
RELAXATION AND MINDFULNESS
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* Always get your doctor’s approval before starting any new exercise regimen.
Exercise – How to fit it in???
Physical activity may help relieve symptoms of depression and anxiety, in addition to helping with stress.
Make it a priority – schedule time for fitness
Shorter workouts if needed – start with a manageable routine and then work up to new goals
Make everything about movement…take the stairs, walk at breaks or lunchtime, consider desk exercises
Exercise before work
Involve your family or colleagues
Pick activities that you enjoy
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Nutrition
Better food choices can help with:
immunity
less irritability
less fatigue
better concentration
Stress can contribute to unhealthy eating habits:
increased caffeine intake, missing meals, junk food binges
Which can then ultimately increase stress:
mood swings, fatigue, poor concentration, lowered immunity
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Benefits of Sleep
• Maintain physical and mental health
– Fight infection, maintain healthy weight
– Reduced sleep can leave you anxious and irritable, as well as increase depression
• Improve memory and focus
– Helps rest body and mind, helps you to better recall information and focus on tasks
• Decreases the likelihood of accidents
– When we are tired our reaction time is slower
– Every year 100,000 traffic accidents are caused from fatigue
https://www.optum.com/content/dam/optum/resources/whitePapers/8310_Optum_Sleep_White_Paper_final.pdf
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•http://www.sleepeducation.com/essentials-in-sleep/healthy-sleep-habits
Healthy Sleep Practices
QUALITY
•Avoid “sleep disrupters” before bedtime (alcohol, caffeine, tobacco, large meals, bright light exposure, exercising too close to bedtime)
•Keep your bedroom comfortable and quiet
•Talk to your doctor if medications are disrupting your sleep
QUANTITY
•Most people need 7-9 hours of sleep each night (this can vary)
CONSISTENCY
•Try to go to bed and wake at the same time each day; keep a schedule
•Develop bedtime habits
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Mindfulness
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•Don’t live your life on “autopilot” – be present in the moment
•Have a here and now approach to living, let go of the past
•Understand your thoughts have power
•Sit quietly and focus on your natural breathing
•Allow emotions to be present – acknowledge them, and then let them go
•Work toward your goals and learn from experience
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Carve out time for what brings you happiness!
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Balance is essential – do things that bring you peace
Consider keeping a gratitude journal
Analyze your self chatter and give yourself positive affirmations
Make time for activities that you enjoy…
Reading? Volunteering? Spending time with kids/grandkids? Dinner with friends?
~ Savor some alone time ~
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What are your sources of happiness?
Think of something that:
Lifts your spirits
Inspires you to stay healthy
Gets you moving
Motivates you
Brightens your day
MAKE THIS YOUR ANCHOR
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Retreat and Relax • Find a place where you can escape, even for a few minutes
• Start the day just “being” – no phone, no email – take deep breaths, pay attention to your breathing, meditate, pray, think
about positive things…what are you grateful for?
• Try deep breathing or progressive muscle relaxation
• Focus on accomplishments rather than mistakes
• Develop solutions to simplify your lifestyle
• Quiet your inner critic
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Time to Recharge
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“Charging station”
Set aside time to unplug every day. During that time, plug in electronics and then have family or alone time.
“Technology-Free Bucket List”
Create a list in December of those things that you want to do for YOU in the next year (things for you, things with your spouse, things with your family). Each month put at least ONE of those things on your calendar and make it
happen. Force down time on your schedule. Think to yourself: If your power went out every day for one hour, what would you do?
Start somewhere; this is not going to happen overnight.
“Gratitude Journal”
Write something down, no matter what is happening in your day. There is always something to be grateful for…center yourself.
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What can you change TODAY to take care of YOU?
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•Accept situations you can’t control
•Stretch
•Deep breathing
•Increasing sleep
•Humor
•Progressive muscle relaxation
•Massage therapy
•Yoga, tai chi, other exercise
•Listen to music
•Read a book
•Imagery and visualization
•Journaling
•Prayer
•Positive thinking
•Focus on your anchor
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REMEMBER: It’s important to seek support if needed.
CONFIDENTIAL programs are available to you at no additional cost as part of your
benefits.
Work-Life Solutions
1-877-409-3389
HealthCare Advisor
1-855-583-3165
Jennifer Burns Onsite Health Specialist
(937) 225-4885
Reach out to others…
Sources: American Heart Association. http://www.heart.org/HEARTORG/GettingHealthy/StressManagement/FightStressWithHealthyHabits/What-Is-//Stress-Management_UCM_321076_Article.jsp Accessed: 07/31/2012. American Psychological Association. http://www.apa.org/helpcenter/stress.aspx Accessed 08/21/2012. Anxiety and Depression Association of America.http://www.adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety Accessed: 08/14/2012. Centers for Disease Control and Prevention. http://www.cdc.gov/features/sleep/ Updated: 09/23/2010. http://www.cdc.gov/sleep/about_sleep/chronic_disease.htm Updated: 03/01/2012. Federal Drug Administration. http://www.fda.gov/downloads/Drugs/ResourcesForYou/Consumers/BuyingUsingMedicineSafely/UnderstandingOver-the-CounterMedicines/UCM205286.pdf Accessed: 08/22/2012. Healthwise.org:http://www.healthwise.net/liveandworkwell/Content/StdDocument.aspx?DOCHWID=rlxsk#hw153409 Updated:04/20/2011. Helpguide.org:http://www.helpguide.org/mental/stress_signs.htm Updated: 07/2012. Liveanworkwell.com. https://www.liveandworkwell.com/member/search/showArticle.asp?aid=14004&lang=1&keyword=resilience Accessed: 08/14/2012. myOptumHealth.com: https://client.myoptumhealth.com/myoptumhealth/guest/page.esync?view=prelogin.learn.learnLanding&command=article&articleCategory=Life+Balance+&path=Stress+Management---Coping+%2B+Techniques---Life+Balance&article=402cf85a858df110VgnVCM1000005220720a____#.UBf1I7GLVa8.email. Accessed: 07/31/2012. https://client.myoptumhealth.com/myoptumhealth/guest/page.esync?view=prelogin.learn.learnLanding&command=DiseasesAndConditions&article=e13115f059259110VgnVCM1000005220720a____#.UCpZbHbKUzA.email Accessed: 08/14/2012. Mental Health America. http://www.nmha.org/go/live-your-life-well/eat Accessed: 08/22/2012. National Institutes of Health. http://newsinhealth.nih.gov/issue/Jan2012/Feature2 Updated 01/2012. National Sleep Foundation. http://www.sleepfoundation.org/article/sleep-related-problems/insomnia-and-sleep Accessed: 07/31/2012. Source4Women: http://www.source4women.com Accessed: 10/09/2015. U.S. Department of Veterans Affairs. http://www.ptsd.va.gov/public/pages/mindful-ptsd.asp Accessed: 08/22/2012. U.S. Department of Health and Human Services. http://womenshealth.gov/publications/our-publications/fact-sheet/stress-your-health.cfm#f Accessed: 08/14/2012. http://www.sleepeducation.com/healthysleep/healthy-sleep-basics/ https://www.optum.com/content/dam/optum/resources/whitePapers/8310_Optum_Sleep_White_Paper_final.pdf http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/exercise-important-in-shrinking-your-stress https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf
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