RESILIENCE THROUGH MINDFULNESS: Part 2: Stress By Liz Witherspoon and Julie Elliott of Simplicity Coaching
STRESS MEETING STRESS WITH WISDOM AND KINDNESS
What is Stress? A state of mental or emotional strain or tension resulting from adverse or very demanding circumstances
BREATHE WRITE DOWN YOUR TWO TOP STRESSORS
Positive Stress Keeps us alert, gives us motivation and enables us to avoid danger
Negative Stress Stress can become negative when it is continuous without relief or relaxation between the stressors
Stress response mechanism • Pupils dilate and hearing acute • Muscle tension • Strong emotions • Stress hormones • Increase blood pressure, breathing rate & heart rate • Digestion shuts down
STRESS RESPONSE Incredible ability to survive
PFC: EXECUTIVE FUNCTIONS • Imagination • Impulse control Working memory • • Long-term planning Perspective taking •
BAD EVENT THOUGHTS
IMAGINED EVENT THOUGHTS WE DON’T HAVE TO TAKE OUR THOUGHTS SO SERIOURSLY OR AS THE TRUTH
BREATHE REFLECT ON YOUR TOP TWO STRESSOR'S – ARE YOU SHOOTING A SECOND ARROW?
Long term consequences of chronic stress • High blood pressure • Sleep disorders • Chronic headaches, backpain • Anxiety and depression • Memory and concentration impairment • Weight gain • Digestive problems • Blood sugar imbalances
Maladaptive Coping Self destructive behaviours: • Overworking • Hyperactivity • Overeating Substance dependency: • Drugs • Alcohol • Caffeine • Food
BREAKDO EAKDOWN WN THREA REAT REACTIN RE CTING G TO STR TRESS ESS MALAD LADAP APTI TIVE VE STRE RESS SS COPING PING RESPONSE SPONSE Chronically activated LONG NG TERM RM RESUL SULTS TS
PAUSE BREATHE Can you identify any symptoms or where your coping strategy is not effective
v Insula Strengthened Empathy Compassion Awareness Emotional control Stress
RE RESPON SPONDING DING THREA EAT FI FIGH GHT T OR OR FL FLIGHT GHT TO STR TRESS ESS Breathe Awareness Acknowledge Connect with the second arrow Daily mindfulness practise
Belly Breathing Exercise 1. One hand on belly and one on chest 2. Sigh 3. Close your mouth and pause 4. Inhale slowly through your nose by pushing stomach out 5. Pause 6. Open your mouth. Exhale by pulling belly in 7. Pause 8. Continue steps 4-7
5 Senses 1.Hearing 2.Feeling 3.Smelling 4.Tasting 5.Seeing
APP: Mindfulness Finding peace in a frantic world R80 Week 2 Challenge – practice daily
Coping with COVID-19 Coaching We are offering FREE 40-minute coaching sessions to the first FOU OUR people to email Nkosi on Nts tshang angase seN1 N1@u @ukzn kzn.ac.za .ac.za
Contact us SindiswaNdlovu VenouashaBahadur Tel: +27 31 260 3796 Tel: +27 31 260 8870 Cell: +27 64 961 5611 Cell: +27 81 422 3369 Email: Ndlovus1@ukzn.ac.za Email: BahadurV@ukzn.ac.za www.ukznextendedlearning.com
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