Managing Stress without Making a Mess or Leaving Your Desk Presented by: Lisa Harjo 1 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 2 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? 3 1
The Effects of Stress • Social • Psychological • Physical • Mental 4 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 5 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 6 2
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 7 Coping Strategies • Redirection • Substitution • New activities and behaviors • Alternate activities and behaviors 8 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 9 3
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 10 Live Life in Balance Mental • Medicine Wheel – Symbolizes relationships Physical Spiritual – Fire, Water, Earth, Air – Mental, Spiritual, Emotional, Physical Emotional 11 Techniques to Prevent and Reduce Stress (cont’d) • Set personal goals • Take time to assess progress • Reward self for personal growth • Master something • Laugh 12 4
Techniques to Prevent and Reduce Stress (cont’d) The Four Agreements by Don Miguel Ruiz Amber-Allen Publishing San Rafael, California, 1997 13 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. 14 Techniques to Prevent and Reduce Stress (cont’d) The Four Agreements Break old agreements Create the New Dream- Heaven on Earth 15 5
Improve your Eating and Exercise Habits for Wellness • Our ancestors were healthier than us because of their lifestyle. • Physical activity • Eating patterns and foods 16 Improve your Eating and Exercise Habits for Wellness (cont’d) • Diets • Availability of foods • Lifestyle 17 Improve your Eating and Exercise Habits for Wellness (cont’d) • Control your Choice –Eat at least 5 servings of fruits and vegetables each day. –Reduce overall sugar intake –Reduce overall fat, animal fat intake. 18 6
Improve your Eating and Exercise Habits for Wellness (cont’d) • Control your Choice –At least three meals daily –Choose high-fiber foods –Drink a lot of water 19 Improve your Eating and Exercise Habits for Wellness (cont’d) • Exercise Patterns –Chart where you are today –Set a goal –Talk to your doctor –Set a daily schedule –Keep your appointment with yourself 20 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 21 7
How to Manage Stress Other things that help reduce STRESS • Sleep • Recreation • Optimistic attitude 22 How to Manage Stress (cont’d) Other things that help reduce STRESS • Counseling • Lifestyle • Play • Education 23 How to Manage Stress (cont’d) Other things that help reduce STRESS • Limit the use of alcohol • Don’t smoke 24 8
Learn to Laugh Out Loud • Tell jokes • See the funny side of things • Laugh at yourself • RELAX! 25 Thank You Enjoy the Conference! 26 9
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