THE STRESS DETOX : TAKE BACK CONTROL OF YOUR LIFE GET TO KNOW YOUR - - PowerPoint PPT Presentation

THE STRESS DETOX :

TAKE BACK CONTROL OF YOUR LIFE

• 1. RATE YOUR STRESS: 1-10 (1 =HIGH, 10 =LOW)

GET TO KNOW YOUR STRESS

ON ONE SIDE OF YOUR NOTECARD

• 2. WHAT ARE YOUR TOP 3 STRESSORS?
• 5. HOW DO YOU PERCEIVE YOUR STRESS:

GOOD?BAD?UGLY?

• 3. RATE YOUR HANDLE ON STRESS: 1-10 (1 =HIGH, 10 =LOW)
• 4. WHAT ARE YOUR TOP 3 STRESS MANAGEMENT TECHNIQUES?

Ritu Riyat, MPH, CHES

Founder , Chief Mindfulness Officer | Mindshift Wellness

“ wellbeing fson the inside ovt”

Fun Facts about me… Teaching yoga for 15 years Bicycled from SF to LA five times support AIDS LifeCycle Climbed Mt Kilimanjaro Spent the last year traveling Europe Recovering stress addict turned stress detective Twitter: @rituriyat | Instagram: @livingritu | Facebook: thestressdetox www.rituriyat.com | hello@rituriyat.com

#stressdetox

10,000 FT UNDERSTANDING OF STRESS UNCOVER YOUR HIDDEN STRESSORS STRESS DETOX TECHNIQUES PERSONAL PLAN TO SHIFT YOUR RELATIONSHIP WITH STRESS

OUR JOURNEY TODAY

What? How? Why? Stressors Symptoms Responses Before During After Plan Accountability Meditation

STRESS IS A PHYSICAL RESPONSE: FIGHT OR FLIGHT (FREEZE)

• The body thinks it’s under attack
• Releases hormones and chemicals quickly (cortisol, adrenaline)

PRIMAL FIGHT OR FLIGHT ALARM SYSTEM

• Through the release of these hormones and chemicals

blood is diverted to muscles and away from unnecessary body functions i.e. digestion and reproduction

WHAT IS STRESS

STRESS IS PERSONAL

• How you perceive your level of control in a situation

determines whether it is stressful or not.

• Calm, Cool, Collected
• Anger, Aggression, Anxiety

WONDER WOMAN STRESS SYNDROME

EMOTIONAL MENTAL PHYSICAL

• Worrying about worst case
• Impaired judgement
• Indecision (freeze)
• Hasty decisions
• Distrust
• nightmares/insomnia
• Excessive sweating
• Heart racing, Chest pain/tightness
• Muscle twitches
• Breathlessness
• Diarrhea
• OCD
• Headache/migraine
• Heart burn
• Teeth grinding
• Bad menstrual cramps*
• Hair loss*
• Skin changes: acne, rashes, dry skin, slow

healing, cold sores*

• Irritability
• Anxiety
• Isolation
• Disconnection from self and others
• Depression
• Insecurity
• Lack of confidence
• Smoking more
• Loss of sex drive
• Loss of appetite
• Overeating
• Food/sugar cravings
• Lack of physical activity
• Excessive drinking
• Excessive shopping
• Restlessness/boredom

BEHAVIORAL

STRESS AT 8,9,10 EATING POORLY GOOD JOB MANAGING STRESS STRESS AT 8,9,10 EATING POORLY

STRESS : WOMEN VS. MEN

16% 23% 40% 56% 34% 39%

GOOD JOB MANAGING STRESS (68%) COPING STRATEGIES: SOCIAL OR SEDENTARY ACTIVITIES, FREQUENT CRYING, EXERCISE, COPING STRATEGIES: ISOLATION, ANGER, EXERCISE

EXTERNAL STRESSORS

• Work deadlines
• Travel schedule
• Commute
• Social media
• Family emergency
• Health crisis
• Relationships
• Financial

INTERNAL STRESSORS

• Negative self talk
• Self worth
• Purpose
• Personal goals
• Expectations
• Desires
• Control of outcome

WHAT’S STRESSING YOU OUT

DON’T HAVE MUCH CONTROL TAKE BACK CONTROL

STRESS: GOOD? BAD? OR UGLY?

EUSTRESS VS. DISTRESS

Eustress: Motivated to stretch yourself, focused, Energized, Flow Distress: Fatigue, effort, lack of concentration,

• verwhelmed

Sweet spot: Occurs when the gap between what

• ne has and what one wants is slightly pushed,

but not overwhelmed.

CALM EUSTRESS DISTRESS

"The greatest weapon against stress is our ability to choose one thought over another."


• William James

Father of American Psychology 


THE STRESS DETOX

PERCEPTION DETERMINES IMPACT SAME SAME BUT DIFFERENT

• Positive challenge or negative threat?
• Same stressor could cause eustress and distress.
• Example: New job or new relationship where you are

motivated to learn and exceed (eustress) and pressured to do well or fear of failure (distress)

TRAINING RACE

• Routines and rituals
• Mediation
• Exercise
• Healthy eating
• Supportive tribe
• Vulnerability training
• Gratitude
• Positive self talk

DURING

RECOVERY

DEAR STRESS, WE NEED TO TALK

BEFORE AFTER

• Recognize rising stress
• Deep slow breaths
• Break away from the situation
• Stick to routines and rituals
• Talk to a supportive friend
• Reframe the situation: Worst

case scenario

• Take back control
• Slow down
• Rest and relax
• Self care
• Routines and rituals
• Joy and fun
• Acknowledge wins
• Hugs and happiness

WONDER WOMAN: YOUR TURN

ON ONE SIDE OF YOUR NOTECARD

• 1. WHAT ARE YOUR TOP 3 INTERNAL STRESSORS?

EVEN WONDER WOMAN HAS TO TAKE OFF HER CROWN TO REFILL. (SHARE WITH A PARTNER) 3.WHAT THREE TOOLS WILL YOU PRACTICE BEFORE, DURING, AFTER STRESS?

• 4. WHO IS ONE PERSON YOU WILL VULNERABLY REACH OUT TO?

Image by Clay Vajgrt

• 2. WHAT ARE YOUR PRIMARY STRESS SYMPTOMS?

MY FAVORITE APP: INSIGHT TIMER

• Guided meditations
• Customizable timer with incremental bells
• Groups: Join the stress detox group
• Social network
• Meditation Log

Ritu Riyat, MPH, CHES

Founder , Chief Mindfulness Officer | Mindshift Wellness

“ wellbeing fson the inside ovt”

What’s next … Personal coaching 5 Minute Mind *Code: USC 21 Day Stress Detox *Code: USC Pop Up Meditation Labs Corporate Stress Detox Twitter: @rituriyat | Instagram: @livingritu | Facebook: thestressdetox www.rituriyat.com | hello@rituriyat.com

#stressdetox