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Slaying the Dragon Stress reduction & self care for busy people

Slaying the Dragon Stress reduction & self care for busy people . Janet Mason, RN, MSN Sarah Couch, BUS. Welcome and Introductions. Get in the room. Take two deep breaths, exhale slowly, count to 5 Turn your phones off (not vibrate) Mindfulness exercise. Real Hero. Anyone can slay a

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Slaying the Dragon Stress reduction & self care for busy people

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  1. Slaying the DragonStress reduction & self care for busy people Janet Mason, RN, MSN Sarah Couch, BUS

  2. Welcome and Introductions

  3. Get in the room • Take two deep breaths, exhale slowly, count to 5 • Turn your phones off (not vibrate) • Mindfulness exercise

  4. Real Hero Anyone can slay a dragon, he told me, but try waking up every morning & loving the world all over again. That’s what takes a real hero. ~storypeople

  5. Let’s talk about Stress!

  6. Definition of Stress • the non-specific response of the body to any demand for change • a specific response by the body to a stimulus, as fear or pain, that disturbs or interferes with the normal physiological equilibrium of an organism. • physical, mental, or emotional strain or tension

  7. Rate Your Stress

  8. Body Overview • Nervous Systems • Central Nervous System • Brain and spinal cord • Protected by bone • Integrates information and coordinates activity • Peripheral Nervous System • Autonomic or Visceral Nervous System • Sympathetic and Parasympathetic Nervous Systems • Somatic Nervous System • Voluntary movement of muscles • The senses

  9. Autonomic Nervous System • Sympathetic Nervous System • Fight • Flight • Freeze • ParaSympathetic Nervous System • Relaxation response

  10. Stress and Your Body—(SNS) • Physical Symptoms • Pupils dilate • Fear sweat • Increased Heart Rate • Skin pales • Breathing rate & depth increases • Urine output decreases • Mouth dries out • Digestion slows down • Muscles tense • Blood Sugar increases

  11. Stress and Your Emotions (SNS) • Emotional Symptoms • Anxiety • Fear • Anger • Depression • Improved Mental Alertness

  12. Group exercise • Relaxation • belly breathing exercise

  13. Relaxation Response (PNS ) • Rest and Renewal • Slow Abdominal Breathing • Vagus Nerve • Food digests more effectively • Muscles relax • Heart slows • Blood pressure decreases • Increased saliva • Pupils contract • Sensation that “All is well”

  14. Stress and Your World • Technology • Fragmented, inauthentic connection • Culture of crisis

  15. Conquering Stress • Quick, inexpensive solutions for people on the go • Mindfulness • Breathing • Quiet • Fun • Stretching • Meditation • Counting • Power Nap • Read for pleasure • Prayer/spirituality

  16. Conquering Stress • Longer, more costly solutions • Classes • Hobbies • Gym Membership • Therapy • Life Coach

  17. Promoting Balance • Ourselves • Nutrition • exercise • Sleep • Young people we work with • Modeling • Educating • Practicing with • Reinforcing

  18. Strategies for Youth • Belly Breathing • Guided Imagery • 30 seconds to stress relief • Meditation • Mindfulness • Touch

  19. Preventing Burnout • Don’t collude with the culture that requires you to be stressed out • Step away from the screens! • Take breaks! • Eat lunch! • Recreate! Re-create!

  20. Relighting the Flame • Peer support • Who’s crisis is it? • Anchoring • Reconnect with your vision around the work

  21. The importance of Touch • Chair massage • Self • Partners

  22. Thanks • Evaluation • Take home paper • Turn your phone on • Return to your stress filled life!

  23. Want more? • Contact us! • Sarah Couch 505-610-8295 crabbiecake@gmail.com • Janet Mason 505-332-4850 Janet.mason@state.nm.us

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