STOP STRESSING ! START LIVING!!!

1. STOP STRESSING!START LIVING!!! Dr. Joey & Dr. Devin Vrana \

2. Topics for Today What is Stress? What Does Stress Do to YOUR Body? What is Stress Doing to YOUR Health? Clean-up Ideas for Your Environment Taking Care of YOU Easy, Healthy Stress Management Tips

3. What is Stress?

4. What is Stress? Why do we ask? Well, if you don’t know what stress is… You cannot manage it.

5. What is Stress? • Stress Triggers: • Events • People • Work • Finances • Responsibilities • But, these are just things that can influence our stress response.

6. Official Definition of STRESS: Stress is the Non-Specific Response of the Body to a Perceived Demand

7. Non-Specific Response? Your heart beats faster You breathe faster Your muscles contract Your pupils dilate You feel that “adrenaline rush”

8. When does this response happen? • Every time your body perceives a demand. • It can be small • Like you’re alarm clock going off in the morning • It can be BIG • Like you are about to get hit by a truck

9. This response can be helpful… • Primitive, protective physical response • Caveman Days • Lions chasing you down • Surviving harsh conditions • Mothers lifting cars • Fleeing burning building

10. But, today things are different. We aren’t running from saber tooth tigers anymore. Same Fight or Flee response is produced. But, we cannot FLEE & we should not FIGHT. So, the trigger is not resolved and the stress response does not stop. Result=CHRONIC STRESS

11. What is STRESSdoing to my health?

12. Chronic Stress Emotional Anxiety/Depression Impaired Working Memory Increased Aggression Mood Swings Inability to Complete Tasks Panic Attacks Suicidal Thoughts Physical • Muscle Tension • Headaches • Upset Stomach • Insomnia • Hypertension • Varicose Veins • Rash

13. Chronic Stress at Every Level Digestive Eat too much. Eat too little. Butterflies: Nausea or reflux Problems with Digestion and Absorption. Weight Gain Abnormal Bowel Mvmts Early Type II Diabetes Respiratory • Under stress—Need more oxygen. • Breathing rate increases. • This can result in HYPERVENTILATION. • Can lead to “panic attacks” for some people.

14. Chronic Stress at Every Level Reproductive Men: Impaired testosterone production and function. Decreased sperm levels. Impotence. Women: Absent or irregular menstrual cycles w/increased pain and symptoms. Decreased sexual desire. Cardiovascular • Faster heartbeat. • Muscles contract. • Chronic Stress can lead to chest pains and inflammation of the coronary arteries. • Possible ultimate result: HEART ATTACKS or STROKE

15. Chronic Stress at Every Level Nervous System Nervous System shifts to “Fight or Flight” Survival Mode Decreased ability to process thought and concentrate. “Brain Fog” System is scrambled Immune System • Decreased ability to protect ourselves from illness. • Stressed-out people are usually sick more often and for longer periods of time. • This goes for children, too!

16. Eliminate StressorsinYour Environment

17. Recognize What You Can Change Look around… Are you ELIMINATING Stress? Or, are you CREATING Stress?

18. Easy At-work De-Stressors • 1. LIGHT: • Too bright? Poor quality? Shining in your eyes? • Work, read, play near a window/natural lighting. • 2. NOISE: • At Work: Take breaks from noisy areas; Choose soothing instrumental music, played softly • At Home: Get quiet time; Turn off TV; Play music that makes you happy. • Sleep in dark, quiet room

19. Easy At-work DeStressors • 3. AIR QUALITY: • Smells can elicit physical and emotional reactions. • Improve Your Air: • Ban Smoking; Open Windows; Avoid heavy scented perfumes, air freshners, lotions/soaps, etc. • Walk outside & GET SOME FRESH AIR!! • 4. CLUTTER: • Messy work space or home environment creates stress for you and all who enter. • Clutter is an energy, time, & money drain. • SIMPLIFY!

20. TAKE CAREofYOU

21. Your Health is Everything. Physical & Emotional Health are the Basic Foundations for Stress Management.

22. Build Your Physical Reserves • Exercise for cardiovascular health, 3-4 times/week • Eat nutritious, well-balanced meals • Avoid excessive stimulants & depressants • Coffee, Nicotine, Alcohol • Mix leisure with work – take breaks/vacations! ~~SUPERCHARGE~~ • Get enough sleep – Keep sleep schedule!

23. Fill Your Emotional Reserves • Actively set and pursue goals. DREAM BIG! • Expect the Good! • Take control when you can. Release it when you can’t. • Don’t beat yourself up! It is all part of the process. • Pray. Meditate. Take time in silence to listen. • Remember that you are loved. Give with love & it will come back to you. • Your students will pick up stress-response habits from you… Do your best to set a good example.

24. Easy, HealthyStress Management

25. Do Not Ignore It! Unfortunately, merely ignoring stress does not make it go away. Managing stress will be a life-long journey.

26. STOP Gritting Your Teeth! Stress tends to settle to certain parts of our bodies—the jaw is one of those places. This can cause neck pain, headaches, teeth problems, and overall increase of tension. There are specific chiropractic/active release therapy movements and exercises for dysfunction of the temporomandibular joint (TMJ).

27. Try Supplementing • Start with a quality daily Multivitamin and mineral formula—chose one with B vitamins • Vitamin C—immune support. • Vitamin E is an essential herbal stress reliever. • A quality omega/fish oil helps reduce inflammation. • Have a Cup of Tea! • For relaxing teas, look for KAVA, CHAMOMILE, and PASSIONFLOWER.

28. Power Foods & No-No’s • Vitamin-rich choices: Green leafy veggies, nuts, lentils, eggs, fish, spinach, asparagus, peppers, mango, papaya, oranges, olives, avocado • Stress-relieving spices: Paprika, tumeric, oregano, red chili power, thyme, parsley • Limit Intake: • Inflammatory foods: dairy, red meats, carbs • Energy drainers: stimulants, soda, alcohol, candy, fried foods • If it has life, it will give you life. If it is man-made, be cautious!

29. Breathe & Smile • Breathefrom your diaphragm • Put your hand on your belly. Inhale slowly through your nose. Hold breath for a few seconds, then exhale slowly. Repeat several times. • Smiling is a two-way mechanism. We smile when we’re relaxed and happy, but “putting on a smile” can also help to us feel relaxed and happy. • Smiles are contagious. • Lightens your mood and those around you.

30. MEDITATION • Clear Your Mind. • Relax Your Body. • Concentrate on your breathing. • Inhale Positive • Exhale Negative • Try different settings/music. • Use affirmations or prayer. • Use positive imagery. • Quiet your thoughts and try to focus on one thing.

31. Acupuncture There are specific points that’s sole purpose is to bring balance and reach relaxation. Our energies must be balanced. Stress, anxiety, and depression interrupt the smooth flow of energy throughout the body. TCM teaches that those negative energies block flow—which in turn creates physical problems (pain, spasm, illness and disease) Acupuncture treatments help remove blockages and can be used to address specific symptoms.

32. The Nervous System CoordinatesEverything in the Body The Circulatory System The Respiratory System The Digestive System The Reproductive System The Musculoskeletal System The Lymphatic System

33. Get Adjusted! Remember, the nervous system is the Master Control. By removing interference of the nervous system, we allow our body to communicate at its optimal level. Adjustments also reduce muscle tension and relieve pain. Adjustments reduce that tension and help us relax. Adjustments aid in better sleep cycles.

34. Give yourself a PepTalk!

35. Stress is a Fact of Life.BUT…Being Stressed-out Doesn’t Have to Be!

36. BALANCE is KEY!

37. QUESTIONS?