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Living With Stress… Living With Stress… and Learning and Learning How to Manage It! How to Manage It!

Developed by: Luis Gaviria & Associateswww.luisgaviria.org

Gaventerprise GroupFt. Lauderdale – Miami

For presentation by:  The Bilingual Parent Outreach Program (BPOP)

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What is Stress?What is Stress?

Stress is a condition or feeling experienced Stress is a condition or feeling experienced

when a person perceives that demands when a person perceives that demands

exceed the personal and social resources exceed the personal and social resources

the individual is able to mobilize.the individual is able to mobilize.

R. LazarusR. Lazarus

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More about StressMore about Stress

Stress is what we experience when our Stress is what we experience when our problems and worries seem to be larger problems and worries seem to be larger than our means to solve them.than our means to solve them.

All changes, good or bad, cause some All changes, good or bad, cause some stress.stress.

We adapt to some changes more easily We adapt to some changes more easily than to others. than to others.

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Bad Stress, Good StressBad Stress, Good Stress

Distress or Excessive StressDistress or Excessive Stress::

High levels of stress that affect the mind and the High levels of stress that affect the mind and the

body, degrading the quality of life, performance body, degrading the quality of life, performance

and eventually health itself.and eventually health itself.

Eustress or Good StressEustress or Good Stress::

Positive stress, the kind we need to function Positive stress, the kind we need to function

properly and reach our goals.properly and reach our goals.

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Some Causes for Excessive StressSome Causes for Excessive Stress

Changes! = StressChanges! = Stress Excess in work loadExcess in work load Financial challengesFinancial challenges Affective breakup - Divorce Affective breakup - Divorce Difficulties in love lifeDifficulties in love life Loneliness Loneliness Excessive noiseExcessive noise AllergiesAllergies IllnessIllness Social pressureSocial pressure WarWar

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Stress physiology Stress physiology

Under stress, Under stress,

our bodies produce:our bodies produce:

AdrenalineAdrenaline

NoradrenalinNoradrenalin

Cortisol Cortisol

Renin / Angiotensin Renin / Angiotensin

II, Angiotensin IIIII, Angiotensin III

Effects in our bodies:Effects in our bodies: Muscle tensionMuscle tension Heart Rate – goes up Heart Rate – goes up Blood Pressure – goes up! Blood Pressure – goes up! Reduced FatigueReduced Fatigue Lowered defensesLowered defenses Reduction in blood Reduction in blood

circulation. circulation. Limb temperature goes down Limb temperature goes down

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Some FactsSome Facts

We usually go back to normal, in a few We usually go back to normal, in a few minutes.minutes.

Sometimes after going through long Sometimes after going through long stressful times, the body gets used to stressful times, the body gets used to the new high blood pressure, or fast the new high blood pressure, or fast beating heart and somehow gets stuck beating heart and somehow gets stuck there. We became sick.there. We became sick.

Stress usually sends the bill after the Stress usually sends the bill after the situation has been accepted or fixed.situation has been accepted or fixed.

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Some stress symptomsSome stress symptoms

MuscularMuscular: : Neck or shoulder pain, headaches, fatigue.Neck or shoulder pain, headaches, fatigue.

EmotionalEmotional: Crying, sadness, depression, panic : Crying, sadness, depression, panic

attacks, insomnia, bad temper, aggressiveness.attacks, insomnia, bad temper, aggressiveness.

CardiovascularCardiovascular: Hypertension, migraines.: Hypertension, migraines.

GastrointestinalGastrointestinal: : Colic, diarrhea, colitis, gastritis.Colic, diarrhea, colitis, gastritis.

SkinSkin: Sores, dermatitis.: Sores, dermatitis.

Immune SystemImmune System: Lowered resistance to infections: Lowered resistance to infections

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Stress SourcesStress Sources

EnvironmentEnvironment

(Outside)(Outside) Work loadWork load BossBoss $ Finances$ Finances LonelinessLoneliness AggressivenessAggressiveness

Own ThoughtOwn Thought

ProcessProcess Negative thoughtsNegative thoughts WorryingWorrying PessimismPessimism FrustrationFrustration

We create some of our stressWe create some of our stress

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Stress Management Techniques Stress Management Techniques

Change you mind about some issuesChange you mind about some issues Tell yourself, over and over, that you deserve Tell yourself, over and over, that you deserve

inner peace and happiness.inner peace and happiness. Make some decisions – Think again. Are they Make some decisions – Think again. Are they

good?good? Talk to a good, wise, prudent friendTalk to a good, wise, prudent friend Let go of the past and decide to forgiveLet go of the past and decide to forgive Do not beat up your self – Guilt solves nothingDo not beat up your self – Guilt solves nothing Exercise – At least, take a brisk daily walk – 30 Exercise – At least, take a brisk daily walk – 30

minmin

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More Stress Management Techniques More Stress Management Techniques

Pay or renegotiate your debt, if anyPay or renegotiate your debt, if any If you are anxious, reduce coffee intakeIf you are anxious, reduce coffee intake Supplement your nutritionSupplement your nutrition Eat properly Eat properly Drink 6 to 8 glasses of water every dayDrink 6 to 8 glasses of water every day Learn to meditate, to relax, or to prayLearn to meditate, to relax, or to pray Seek good company – Seek good company –

(People who help you relax)(People who help you relax) Take time for tea Take time for tea Help othersHelp others

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Foods, Supplements, TeaFoods, Supplements, Tea

Some foods are irritant.Some foods are irritant. Reduce red meat consumptionReduce red meat consumption Change for poultry and fish, if possibleChange for poultry and fish, if possible Eat more fruit and vegetablesEat more fruit and vegetables Reduce starch and sugarReduce starch and sugar Drink more waterDrink more water Reduce coffee and caffeinated colasReduce coffee and caffeinated colas Have a couple of green tea cups a dayHave a couple of green tea cups a day

In any case, consult your particular case with your doctor. In any case, consult your particular case with your doctor.

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Relaxation, Meditation, PrayerRelaxation, Meditation, Prayer

Meditation is a process of putting our mind Meditation is a process of putting our mind in a state of calmness.in a state of calmness.

Relaxation is the process of releasing the Relaxation is the process of releasing the tension in our muscles, and in our minds.tension in our muscles, and in our minds.

Prayer is the act of talking to the Source, Prayer is the act of talking to the Source, whatever you call it.whatever you call it.

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Do something to avoid…Do something to avoid…

Pushing ourselves to the point of not functioning Pushing ourselves to the point of not functioning properly in our personal life and in our work.properly in our personal life and in our work.

Losing quality of life Losing quality of life Getting overstressed to the point of causing Getting overstressed to the point of causing

harm to oneself or othersharm to oneself or others Getting old prematurelyGetting old prematurely Destroying valuable affective relationsDestroying valuable affective relations Getting emotionally or physically sickGetting emotionally or physically sick

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Areas – Quality of LifeAreas – Quality of Life

Physical: Health and well-being Physical: Health and well-being

Mental and Emotional: Mood, enthusiasmMental and Emotional: Mood, enthusiasm

Family and Relationships:Family and Relationships:

With significant other, children, siblings, parents.With significant other, children, siblings, parents.

Social Support: Friends, groups, institutionsSocial Support: Friends, groups, institutions

Financial: Availability to fulfill our material needsFinancial: Availability to fulfill our material needs

Hope: How good we see our futureHope: How good we see our future

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New RealitiesNew Realities

For immigrants, there are additional problemsFor immigrants, there are additional problems You do not leave your problems at homeYou do not leave your problems at home You do not leave work related stress at the You do not leave work related stress at the

officeoffice Home, sometimes becomes a living hellHome, sometimes becomes a living hell We work endless hours to pay billsWe work endless hours to pay bills We forget that family is paramountWe forget that family is paramount Our children, home alone, are educated by a TV Our children, home alone, are educated by a TV

set, not by us. They become difficult to deal set, not by us. They become difficult to deal with.with.

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New SolutionsNew Solutions

Let us try to negotiate with our familyLet us try to negotiate with our family Let us reduce aggressiveness with some anger Let us reduce aggressiveness with some anger

management.management. If you are a believer, go frequently to church or If you are a believer, go frequently to church or

mosque or synagogue. mosque or synagogue. Let us do some activities together, like cooking, Let us do some activities together, like cooking,

making a scrap book, etc.making a scrap book, etc. Let us talk! Do not swallow your anger and Let us talk! Do not swallow your anger and

loneliness.loneliness.

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Having Excessive Stress…Having Excessive Stress…

Does not mean you are weakDoes not mean you are weak

Is something we all deal with, on a daily basisIs something we all deal with, on a daily basis

Is manageableIs manageable

It is our own responsibility to do something It is our own responsibility to do something

about it.about it.

Taking charge of our own stress is an act of Taking charge of our own stress is an act of

love with oneself and with our loved ones.love with oneself and with our loved ones.

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Let Us Learn To See LifeLet Us Learn To See Life

Not with our physical eyes that show only Not with our physical eyes that show only hard evidencehard evidence

Not only through our bad experiences Not only through our bad experiences and fears.and fears.

Rather with the soul’s eyesRather with the soul’s eyes With amazementWith amazement With good expectationsWith good expectations Never, ever, give up on hopeNever, ever, give up on hope

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Emotional ToneEmotional Tone

0

10

20

30

40

50

60

70

80

a b c d

Ecstasy

Euforia

Happy

Peace

Empty

Sad

Depressed

Apathy

Optimism Optimism

HopeHope

TrustTrust

LoveLove

AngerAngerFrustrationFrustration

FearFear

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A Study: Transient StressA Study: Transient Stress

A group of university students volunteered to take a biopsy test. Small pieces of tissue were taken from their mouth. This happened during vacation time.

Doctors followed up the healing process, using hydrogen peroxide (Oxygenated water). Foam is produced in open wounds. They also took pictures of the injuries.

A few months later, during exams, new biopsies were taken again in the other side of the mouth of each student. Pictures taken, tests with peroxide as usual.

Results: During university exams, the healing process took 40% more than during vacation time. Something as transient as mid term exams create a level of stress, enough to slow down the healing process in wounds. Stress affects our bodies in many forms.

Ohio University – Dr. Kiecolt-Glaser - 1998

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HEGHEG: : HHEMOEMOEENCEPHALONCEPHALOGGRAPHYRAPHY

A new discipline in the sciences, that studies voluntary control of blood circulation in different areas of the brain.

Research and development of Dr. Hershel Toomim. Used to treat:

ADD/ADHD Autism Schizophrenia Depression

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“SPECT” AT INTAKE

(Single positron emission computerized thomology)

This is the brain of someone with severe depression. Dark blue areas show reduced blood circulation.

“SPECT” 27 sessions

later

After learning to focus the attention in good, happy thoughts, the brain shows improvement in circulation.

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Better blood flow to the brain!Better blood flow to the brain!

NormalNormalthinkingthinking

Happy thinking!Happy thinking!

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Better blood flow to the brain!Better blood flow to the brain!

NormalNormalthinkingthinking

Happy thinking!Happy thinking!

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People can change People can change the quality of their lives, the quality of their lives,

and even improve their health, and even improve their health, if they take charge of changing if they take charge of changing

the flow of their thoughts.the flow of their thoughts.

What are your thoughts, right now?What are your thoughts, right now?

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We Need ToWe Need To

Understand that live gives many chancesUnderstand that live gives many chances Accept that we can change for the goodAccept that we can change for the good Commit to feed ourselves and our families Commit to feed ourselves and our families

properly, good food, good thoughts, good words.properly, good food, good thoughts, good words. Exercise, even a littleExercise, even a little Hydrate our bodies betterHydrate our bodies better Put our attention in the here, nowPut our attention in the here, now Forgive and carry onForgive and carry on Look for and create opportunities for peace Look for and create opportunities for peace

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Some TipsSome Tips

No situation or person is worth that you get a stroke o a No situation or person is worth that you get a stroke o a heart attack.heart attack.

Try always to arrive 10 minute earlierTry always to arrive 10 minute earlier Do not overload your day Do not overload your day Do not make a lot of changes in your life in a short Do not make a lot of changes in your life in a short

periodperiod Learn how to say no, every once in a whileLearn how to say no, every once in a while Negotiate your commitments, when necessaryNegotiate your commitments, when necessary Take some free time for yourself and your loved onesTake some free time for yourself and your loved ones Watch the way you are thinking!Watch the way you are thinking!

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Truth is…Truth is…

Life starts today, if you wantLife starts today, if you want Set a goal for physical betterment Set a goal for physical betterment

(I want to eat better).(I want to eat better). Set a goal for personal growth Set a goal for personal growth

(I want to be more understanding and peaceful).(I want to be more understanding and peaceful). Set a goal for family and loving relationships Set a goal for family and loving relationships

(I want to be more affectionate, more patient).(I want to be more affectionate, more patient). Set a goal for helping in making this a better Set a goal for helping in making this a better

world. world. (I want to be more generous and considerate).(I want to be more generous and considerate).

Set a goal for personal inner peace Set a goal for personal inner peace (I want to let go of the past and forgive).(I want to let go of the past and forgive).

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What is your mission in life?What is your mission in life?

All of us are in the business of transforming All of us are in the business of transforming lives. For the good or for the bad. (Kids, family, lives. For the good or for the bad. (Kids, family, friends, the rest of the world!) friends, the rest of the world!)

Let us help to promote health, wellness and Let us help to promote health, wellness and development of human beings, to build a better development of human beings, to build a better world.world.

What ever we do to help someone in need, What ever we do to help someone in need, gives us back a great experience. gives us back a great experience.

We can change lives!We can change lives!

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Disclaimer All this information is presented for educational purposes only. It is

based on scientific studies or traditional usage. Consult a health care professional before using supplements or making any changes in prescribed medications, or making major changes in your lifestyle.

We strongly recommend that you consult with a qualified healthcare professional or medical professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. Nor Luis Gaviria or the Department of Education, are to be held liable for conditions that may arise for making such changes. The information presented here and in other accompanying materials is not to be taken as medical advice.

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  Miami-Dade County Public Schools

Division of Bilingual Education & World LanguagesBilingual Parent Outreach Program (BPOP)

Bilingual Parent Outreach Program For additional information, please call this telephone number:

  (305) 995-1920