How do you spell STRESS?

1. How do you spell STRESS?

2. How do you define stress? • It is the reaction or response to events or situations that threaten or disrupt our normal patterns or routines. • It wears us down physically, emotionally and psychologically. STRESS

3. Some stress is beneficial because it compels us to take action and to move in a different direction. • The increased adrenaline helps us perform at higher levels. Is it beneficial?

4. When stress increases, our ability to deal with and control the stress decreases. • What happens to you when you feel out of control? What happens when it increases?

5. Do you suffer from any of these? • Headaches • Backaches • Insomnia • Fatigue • Anxiety attacks • Mood swings • Depression • Forgetfulness • Carelessness • Irritability Early warning signs…

6. When things get out of hand, the stress hinders our performance. • It affects our cognitive abilities • Our working memory is compromised. • Our long-term memory retrieval is slower. • We cannot make wise decisions. • We cannot solve problems. • We lose our ability to concentrate. Excessive stress

7. Excessive stress from unresolved issues has serious physical issues: • Increased pulse rate • Faster breathing • Higher blood pressure • Weakening of the immune system • Endorphin level drops (the happy neurochemical) • Ulcers, heart attacks, strokes, depression What’s the cost?

8. Managing stress is a lifelong skill that affects the quality of your life. • Ask yourself: how do you perceive external situations? • Then ask yourself: How do you respond or handle these external situations? So, help me manage my stress!

9. Interact with others. Social interaction creates opportunities for laughter, bonding, and finding a zest for life! Here are some tools!

10. Redirect your emotions. Engage in activities that create positive emotions. • This reduces the intensity of your emotional reaction to stress. • Engage in hobbies that bring you pleasure. • Get your mind away from the issue • When you revisit it, you may see it more clearly, more objectively! Another tip!

11. Talk it out with others. We cannot always solve our problems ourselves. • We make mountains out of molehills. • Others may see our problem more objectively. This always works!

12. Take time to center yourself. • Engage in an activity that calms you, like yoga, prayer, biofeedback. • Make a conscious effort to block out the world and temporarily shield yourself. • DAYDREAM! This is my favorite tip!

13. Take a mental vacation. Create a mental picture. • Visit your favorite place in your mind’s eye! • Through the power of association, you can move your thoughts to this place where you separate yourself in a healthy way! This one’s CHEAP!

14. Journal writing provides an outlet to describe your feelings or concerns privately. • Tap into some of your thoughts in a non-threatening way. • By reading through old journal entries, you discover you sorted through your issues and survived! • Do not share your journals! They’re yours! Writing always helps!

15. Nutrition: watch what you eat and how your intake may contribute to how you react to stressors. • Sit down and eat your meals. No more eating on-the-run! A healthy lifestyle helps!

16. Exercise reduces the physiological effects of stress. • It gets oxygen moving to your brain. • Concentration increases. • It improves your cardiovascular system. • Strengthens your body, making it resistant to the physical/emotional effects of stress. Get off your bum!

17. SLEEP! • You may need to reset your body clock! • This may take three weeks! • Your goal is to create a pattern that gives you eight hours of sound sleep. • Try to rise at the same time every day. • Try to go to bed at the same time. Ah, a chance to dream!

18. Soothing mask • Relaxation blanket • Breath by threes • Deep breathing • Deep muscle relaxation • Yoga Techniques to try