wagesof stress slide bmo.harris
TRANSCRIPT
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
