1 The Effects of Stress Social Psychological Physical Mental - - PDF document

1

1

Managing Stress without Making a Mess

• r Leaving Your Desk

Presented by: Lisa Harjo

2

Objectives

After this session you will be able to:

• Know how to keep your poise under stress
• Utilize techniques to prevent and reduce

stress

• Improve your diet and exercise habits to

reduce stress and increase wellness

3

What is Stress?

• The nonspecific response of the body to

any demand made upon it.

• What is stress to you? What does it feel

like?

2

4

The Effects of Stress

• Social
• Psychological
• Physical
• Mental

5

Steps to Poise Under Pressure

• Be an observer
• Don’t react, ACT
• Identify the source of your stress
• Separate yourself from your stressors
• Create coping strategies

6

Steps to Poise Under Pressure

(cont’d)

• Be an observer

– Be aware of your surroundings – Listen to everything – Look around

• Don’t react, ACT

– Listen, observe, think and choose your action – Think about what you want

3

7

Steps to Poise Under Pressure

(cont’d)

• Identify the source of your stress

– Internal – External

• Separate yourself from your stressors

– Identify your triggers – Count to TEN….

• Create coping strategies

– Self control strategies

8

Coping Strategies

• Redirection
• Substitution
• New activities and behaviors
• Alternate activities and behaviors

9

Techniques to Prevent and Reduce Stress (cont’d)

Control your “C”

• Change or Choose your actions and

behaviors

• Create a Healthy Lifestyle for yourself

Everyone is different. Assess your own needs and goals

• Add activities to your schedule that promote

strength and health

4

10

Techniques to Prevent and Reduce Stress (cont’d)

• Have a sense of humor
• Practice relaxation techniques
• Take a hot bath
• Listen to relaxing music
• Get enough sleep

11

Live Life in Balance

• Medicine

Wheel

– Symbolizes relationships – Fire, Water, Earth, Air – Mental, Spiritual, Emotional, Physical

Mental Emotional Spiritual Physical

12

Techniques to Prevent and Reduce Stress (cont’d)

• Set personal goals
• Take time to assess progress
• Reward self for personal growth
• Master something
• Laugh

5

13

Techniques to Prevent and Reduce Stress (cont’d)

The Four Agreements by Don Miguel Ruiz Amber-Allen Publishing San Rafael, California, 1997

14

Techniques to Prevent and Reduce Stress (cont’d)

The Four Agreements Be impeccable with your word. Don’t take anything personal. Don’t make assumptions. Always do your best.

15

Techniques to Prevent and Reduce Stress (cont’d)

The Four Agreements Break old agreements Create the New Dream- Heaven on Earth

6

16

Improve your Eating and Exercise Habits for Wellness

• Our ancestors were healthier than us

because of their lifestyle.

• Physical activity
• Eating patterns and foods

17

Improve your Eating and Exercise Habits for Wellness (cont’d)

• Diets
• Availability of foods
• Lifestyle

18

• Control your Choice

–Eat at least 5 servings of fruits and vegetables each day. –Reduce overall sugar intake –Reduce overall fat, animal fat intake.

Improve your Eating and Exercise Habits for Wellness (cont’d)

7

19

• Control your Choice

–At least three meals daily –Choose high-fiber foods –Drink a lot of water

Improve your Eating and Exercise Habits for Wellness (cont’d)

20

• Exercise Patterns

–Chart where you are today –Set a goal –Talk to your doctor –Set a daily schedule –Keep your appointment with yourself

Improve your Eating and Exercise Habits for Wellness (cont’d)

21

What is Recommended?

• Walk at least 10,000 steps per day.
• Approximately 2,000 steps equals 1 mile.
• Start somewhere….walk, take the stairs,

bicycle, play sports, dance, jog, swim

8

22

How to Manage Stress

Other things that help reduce STRESS

• Sleep
• Recreation
• Optimistic attitude

23

How to Manage Stress (cont’d)

Other things that help reduce STRESS

• Counseling
• Lifestyle
• Play
• Education

24

How to Manage Stress (cont’d)

Other things that help reduce STRESS

• Limit the use of alcohol
• Don’t smoke

9

25

Learn to Laugh Out Loud

• Tell jokes
• See the funny side of things
• Laugh at yourself
• RELAX!

26

Thank You

Enjoy the Conference!