More than Surviving – Thriving with Heart Disease

1. More than Surviving – Thriving with Heart Disease By Shelton Kartun www.anger.co.za

2. Today’s Topics • Surviving versus Thriving • A Balanced Life • Resilience and Letting Go • Strategies for dealing with Stress

3. 1.Surviving versus Thriving • Surviving implies having survived an ordeal AND continuing to live or exist, typically in spite of the ordeal or difficult circumstances. • Thriving implies to make steady progress AND flourish, doing well, if not better, from day to day. • Flourish is to continue to advance in a healthy way AND do well.

4. What Mode do You Want to be In? • Survivor? Is that enough? • Stretch ourselves mentally • Certainly thrive • Ideally FLOURISH – this should be your target mentally, physically, emotionally and spiritually

5. From helplessness to hopefulness“COPING” • Accept your emotions. • Express your feelings. • Allow time for what YOU need. • Involve and share with family. • Don’t escape into loneliness. • Keep in touch with friends. • Join a support group. • Seek a professional counsellor. • Be nice to yourself and take care. • Grow as a person. In Chinese crisis = opportunity.

6. 2. A Balanced Life You have to do some balancing.

7. What is Stress? Physical Stress vs. Emotional Stress? “When you perceive you are not coping and feel anxious, helpless, overwhelmed or under pressure” Coronary Heart Disease

8. The Key to Stress Management • Recognize your body’s response to emotional conditions and take steps to minimize or alleviate the stress triggers. • Keep a stress-awareness journal. This will help you recognize where your body stores tension. The more aware you become of your body’s reaction to stress, the better you will be able to take steps to reduce the stress and metabolize the harmful build-up of stress hormones in your body: ADRENALIN AND CORTISOL

9. Stress & Heart Disease • 1 in 7 males .... Heart problems <60yrs • 2 of 5 adults .... High BP (Adrenalin) • Release of fatty acids & glucose which converts to fat and cholesterol raising BP by clogging arteries. • Results in chronic hypertension. • With smoking/ caffeine heart rate increases 38 beats per minute. • Slower repair and healing if chronically stressed. • Stress=> Cardiovascular, muscular, respiratory, skin, sexual, GIT, eating disorders and substance abuse . • Stress .... Heart Disease ..... Heart Attack

10. How Does Stress Affect Us • Physically? • Emotionally? • Mentally? • Behaviourally?

11. Recognising Destructive Stress • Physical Checklist • Insomnia, Cold hands/feet, dry throat, perspiring, back pain, headache, skin conditions, muscle tension, sitting tensely, dizziness, aches & pains, grinding teeth, clenched jaw, indigestion, racing heart, tinnitus, tiredness, exhaustion, trembling, weight changes, tummy upset, stooped posture.

12. Recognising Destructive Stress • Emotional Checklist • Anger, anxiety, crying, depression, feeling powerless, mood swings, irritability, loneliness, negative thinking, nervousness, sadness

13. Recognising Destructive Stress • Mental Checklist • Constant worry, difficulty deciding, forgetful, can’t concentrate, lack creativity, lost humour, poor memory

14. Recognising Destructive Stress • Behaviour Checklist • Short tempered, withdrawn, minor accidents, achieving less, more mistakes, changes in concentration, eating, sleeping, sex drive, use of medication, more alcohol, cigarettes, tea, coffee, bossiness, compulsive eating, critical, impulsive, relationship withdrawal, job changes.

16. Stressors • Illness • Death • Relationship/ family problems • Work overload • New job • Unemployment • Retirement • Loss • Crowds • Relocation • Daily hassles • Legal problems • Finances • Perfectionism • Change

17. Stressors Think about your stressors and create a list of what they are when you can so you can determine which things you can change to reduce your stress levels .

18. CHANGEABLES What stressors are in our control to modify? UNCHANGEABLES What stressor are not in our control to modify? What Can I Change?

19. Emotions and Stress • There is a dynamic relationship between your emotional state and your stress levels e.g. Worry Stress or Stress Irritable • Control your emotional health and you automatically control your stress.

20. 3. Resilience and Letting Go • Being able to bounce back after some adversity and hopefully emerge stronger. • Finding a peace within and inner strength to: • Be positive • Flourish • Have gratitude • Live and love life to the fullest • Let go of the past – Look to the future

21. Some Losses Primary Secondary = less obvious Loss of independence Loss of being productive Loss of lifestyle Changed appearance Lower self esteem • Loss of one’s health • Loss of one’s work role • Loss of someone

22. Change • We have a tendency to resist change. • It creates stress. • It makes a whole range of emotions surface which include insecurity, anxiety, fear, panic, disappointment, anger, upset, unstable, confusion etc. • We can perceive it as positive or negative. • We can respond to it as we do in grief.

23. Stages of Loss or Change

24. Skills to Increase Resilience • Connect and Communicate with Others • Be flexible e.g. routines, treatments • Make realistic plans and take action • Recognise and manage feelings • Have self-confidence • Find purpose and meaning • See the Big picture as an Optimist • Take care of yourself and others

25. 4. Strategies for Dealing with Stress • Do Exercise • Have Quality Time with Family and Friends • Healthy Balanced Diet • Good Habits • Positive Outlook • Set Boundaries • Regular check-ups • Relax and get plenty rest

26. Our Thoughts and Self-Talk Matters • Using motivational rather than stressful self-talk will get you through the day. Stressful Self Talk = There is nothing I can do! • Motivational Self Talk = There is always something I can do!

27. Stress Management Tips • Walking or swimming • Vitamin supplements and anti-oxidants • Yoga, pilates, meditation • Relaxing Baths • Aromatherapy, massage • Time Out • Move into forgiveness, communication, gratitude and understanding

28. Stress Management Tips • Use a support network e.g. family • Avoid addictions egg alcohol, smoking, drugs • Build skills • Reduce excess weight • Set and pursue realistic goals • Practice tolerance, flexibility, adaptability

29. Stress Management Tips • Get enough sleep • Recognise what you can change • Use positive affirmations • Don’t try and please everyone • See stress as something that you can cope with • Learn to say NO

30. Stress Management Tips • Massage tense muscles egg shoulders, neck • Do muscle relaxation • Drink plenty water and avoid cold-drinks and too much tea and coffee • Follow a well-balanced healthy eating plan • Moderate, gentle exercise

31. Stress Management Tips • Practice Mindfulness – take your time and observe • Attend to your spiritual needs • Take short, grounding 5 min breaks throughout the day • Relax with friends • Make regular contact with nature • Deep breathing

32. Thriving on Stress • See change as a challenge rather than a threat • Commit yourself to handling the situation • Start believing that you have some degree of control over the situation • Take responsibility for discovering your solutions • Be willing to talk about it • Celebrate success, however small it might be. “Wheresoever you go, go with all your heart.” Confucius

33. Relaxation – the learned skill • Deep breathing • Progressive muscle relaxation • Guided imagery • Meditation, yoga, pilates • Music and hobbies • Biofeedback • Pampering – massages, baths etc. • Mindfulness

34. Mindfulness Exercise • Sit comfortably with eyes closed. • Follow your breathing in and out. • Acknowledge any thoughts or sensations and let them go by returning to your breathing.

35. Conclusion In conclusion, living with heart disease is a challenge, and presents with significant medical and psycho-social impacts. Heart disease of any form has a profound impact on a person's lifestyle, and it can often be hard for a person to change their lifestyle in response to a health problem. It is important to learn to recognise and manage stress and become resilient. In this way, it is still possible to enjoy a high quality of life and standard of living with appropriate medical advice and the support of family and friends. Go forward today, not only Thrive but Flourish. Thank you, Shelton Kartun

36. Contact Details Website: www.anger.co.za Email: info@anger.co.za TEL: 021 554 3661 FAX: 086 610 6540 The Centre covers all of SA and offers stress, conflict and anger management to individuals, couples and Organisations. The Director of the Centre is Shelton Kartun B.Sc (Hons) DMS M.ASC M.BAAM