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STRESS to WELLNESS

STRESS to WELLNESS. Jessica Switzman, MSN, CRNA. What is Stress ?. Stress is natural and unavoidable. Sometimes, motivational and other times devastating. . Stress.

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STRESS to WELLNESS

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  1. STRESS toWELLNESS Jessica Switzman, MSN, CRNA

  2. What is Stress? Stress is natural and unavoidable. Sometimes, motivational and other times devastating.

  3. Stress • A particular relationship between the person and the environment that is appraised by the person as taxing of exceeding his or her resources and endangering his or her well-being. (Lazarus & Folkman, 1984)

  4. NATURAL • “A normal adaptive coping response that evolved over hundreds of millions of years to help our ancestors avoid sticks and get carrots.” –Rick Hanson, PhD

  5. DISTURBING • TOO MUCH STRESS can cause: • Fatigue/Insomnia • Headaches • Gastrointestinal disturbances • Weight loss or gain • Relationship Disturbance • Depression • Addictive behaviors

  6. Face the facts!

  7. CRNA’s Nurse Anesthetists spend endless hours devoted to the workplace, where we are constantly exposed to a variety of stressors. Prolonged stress can have negative physical and mental consequences sometimes to the point of disability and may even affect patient care.

  8. TheCost of Stress • $26 billion paid annually in disability claims r/t stress • Estimated that $300 billion is lost annually due to job related stress and diminished performance and absenteeism • 60-80% of all work-related accidents are due to stress American Institute of Stress

  9. Stress and your well-being • Up to 90% of all visits to PCP are related to stress • More than 50 % of lost work days are related to stress • Of all workers almost 14 % say stress caused them to quit or change jobs in the last 2 years

  10. More than just a state of mind… Physical components of stress include : tightmuscles, headaches, difficulty falling asleep and restless sleep, abdominal pain, allergies, asthma,inflammation and HTN.

  11. WHY STRESS IS BAD We all know prolonged HTN may lead to heart disease, heart attack and stroke. Long term inflammation may lead to weight gain, diabetes, kidney disease and maybe even cancer.

  12. More BAD NEWS Modern life exposes us to ChronicStress- multitasking, moving too quickly, being bombarded with stimulation. Unmitigated stress can lead to substance abuse and potentially addiction We are not designed to flee from predators 12-14 hours a day without breaks.

  13. BUT…….GOOD NEWS We cannot avoid Stress, it is all around us and effects all things. Stress is naturaland unavoidable! By practicing wellness, we develop RESILIENCE and this enables us to combat stress.

  14. RESILiENCE What is it? • the capacity to recover quickly from difficulties; toughness. • The capacity to withstand stress and catastrophe. • Working through the emotions and effects of stress and painful events. Being Resilient doesn’t mean you will go through life without experiencing pain and sadness. We all feel grief, sadness, and a range of other emotions after adversity; this is normal!!

  15. Wellness • A positive state of mind, body and spirit reflecting a balance of effective adaptation, resilience and coping mechanisms in personal and professional environments that enhance quality of life. (AANA, Health &Wellness)

  16. Simple things YOU CAN DO TO BUILD WELLNESS

  17. BREATH • EMOTIONS ARE CLOSELY RELATED TO OUR BREATHING. BY ALTERNATING OUR RESPIRATORY RHYTHM WE SHOULD BE ABLE TO CHANGE EMOTIONAL GEARS. • Just by slowing our respiratory rate and making our exhalation longer than our inhalation we can activate the “Relaxation Response” and produce beneficial antidepressant, antianxiety and antistress effects.

  18. REST The best way to quiet the body-mind’s “stress response” and support the “relaxation response” is to REST! Rest charges up the Para-sympathetic “rest and digest” system which powers the body’s reparative and digestive activities. When deep rest is in short supply you can support the Para-sympathetic activity by taking frequent short breaks; ideally every 2 hours.

  19. SLEEP • TRY TO GET 1 EXTRA HOUR/NIGHT • IMPROVE THE QUALITY by meditative practices, deep breathing and/or by exercising early in the day. • Short Naps can be helpful; 30-45 min so as not to disturb the sleep cycle. • STRIVE FOR 7-8 HRS/NIGHT.

  20. EXERICISE PHYSICAL MOVEMENT HELPS US STAY STRESS-RESILIENT: • WALK / BIKE / SWIM • SHOOT HOOPS • STRETCH/ YOGA VIGOROUS EXERCISE decreases ADRENALINE GENTLER EXERCISE lowers CORTISOL

  21. NUTRITION • A WELL FED BODY IS A RESILIENT BODY better to handle stress and recover from hormonal floods. • Try to keep SUGAR and FLOUR to a minimum while eating healthy fats and good protein will keep blood sugar on an even keel, supporting good energy, mental clarity and stable mood. • ALL leading to more grace under pressure!!!

  22. GOOD RULES OF THUMB • Eating plenty of dark FRUITS and VEGTABLES. • SHOP the perimeter of the grocery store; most foods located in the middle aisles are processed. • EAT WHOLE GRAINS/ NUTS AND SEEDS • Drink plenty of WATER • LIMIT CAFFEINE AND ETOH

  23. MEDITATION • MINDFUL MEDITATON- becoming a calm observer of your thought and emotions stimulates the para-sympathetic nervous system. • Meditation can reduce frantic neurological activity in the amygdala, the alarm bell of the brain. • Self regulation can shift activity to the neocortex or “executive center.”

  24. POSITIVITY • “Positivity Ratio” 3:1 • Even with strangers positive connections can improve our health. • Studies have shown that the amygdala-based cell receptors for oxytocin increase when we foster feeling of love, compassion and connection.

  25. ON THE SPOT STRESS REDUCTION • WALK • EXHALE LONGER • PAUSE • TUNE INTO YOUR BODY • PAY ATTENTION TO YOUR SENSES • CONNECT WITH OTHERS • BE PRESENT

  26. EVEN MORE WAYS TO INCREASEWELLNESS

  27. 1. Smile Therapy A study published in the journal of Psychological science showed that breaking into a smile- one that engages the muscles around the mouth and edges of eyes- can lower HR after a stressful event.

  28. 2. BE HERE NOW! According to new research done at the Center for mind and Brain at the University of a California Davis, focusing on the present moment can significantly reduce levels of stress hormone cortical. If you start to rehash the past or worry about the future, try drawing your attention back to the present by focusing on the sensations of your breath.

  29. 3. Be In Good Company- Research at the University of Hawaii, shows that stress can be contagious. We pick up the negative particles of stressed out friends, family members, and colleagues.

  30. 4. DIVE IN- Looking out at water is a mood enhancer. Perhaps because 60% of the human body is compromised of it. If you cannot get to a body of water why not try adding a water element to your patio.

  31. 5. Sing Singing releases feel-good endorphins. A 2010 study, by researchers in the United Kingdom and Australia, found that singing lowers levels of depression and anxiety, and improves general sense of well being. The respiration involved in singing slows down the Heart Rate and calms the nervous system.

  32. LIFESTYLE CHOICES • Your lifestyle choices hold incredible power over health. You have the ability to reduce or raise the risk of many preventable diseases. • PRACTICE WELLNESS DAILY

  33. Confidential Peer Assistance MANA's State Peer Advisor: • Jessica Switzman, CRNA, MSN, RYTAnnapolis, MD 21409 • p: 410-991-5046 (Cell)p: 410-550-0942 (work)

  34. STRESSWEBSITES • Information on stress and how to manage it http://www.nlm.nih.gov/medlineplus/stress.html • AANA Health and Wellness www.AANAWellness.com • AANA Peer Assistance www.AANAPeerAssistance.com • AANA Student Wellness www.AANA.com/StudentWellness • Helpful tips on stress management: http://www.mindtools.com • The American Institute of Stress: www.stress.org • The Stress Management Society promotes up-to-date research and information: http://www.stress.org.uk

  35. Questions?

  36. REFERENCES • Chipas, A., McKenna B. (2011) . Stress and Burnout in Nurse Anesthesia. AANA J. 79(2) 122-128 • Chipas, A., Cordrey, D., et al.(2012) Stress: Perceptions, Manifestations, and Coping Mechanisms of Student Registered Nurse Anesthetists. AANA J. 80(4) • Gill, C. (2013). Professional Wellness Applied from Day One. AANA News Bulletin,67(5) 30-31. • Hanson, R. (2009). Buddha’s Brain: The Practical Neuroscience of Happiness, Love and Wisdom. New Harbinger. • Lazarus, R. & Folkman, S. (1984) Stress, Appraisal and Coping. McGraw-Hill • Matta, C. (2012). The Stress Response. New Harbinger • Roy-Bryne, P. (2013) The Relaxation Response Changes Gene Expression. New England Journal of Medicine. • Spayde, J. (2013). The Science of Stress. Experience Life. • Trunajek, S. (2006). Student Stress: a question of balance. AANA New Bulletin, 60 (5) 20-21

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