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MAIN POINTS

MAIN POINTS. Recognize when you feel stress Train yourself to de-stress Learn to live in a peaceful way. WHAT IS STRESS?. A condition in which an individual perceives the demands of a situation as exceeding their resources Richard Lazarus and Susan Folkman. STRESSORS VS STRESS.

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MAIN POINTS

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  1. MAIN POINTS • Recognize when you feel stress • Train yourself to de-stress • Learn to live in a peaceful way

  2. WHAT IS STRESS? • A condition in which an individual perceives the demands of a situation as exceeding their resources • Richard Lazarus and Susan Folkman

  3. STRESSORS VS STRESS • Stressor - thing that causes stress -Physical or psychological -Real or perceived • Stress - our body/mind reaction -Physical and psychological

  4. Stressor Perception Stress

  5. HOW DO YOU EXPERIENCE STRESS • What are your triggers ? • What happens in your body? • What happens to your thinking? • What emotions do you feel? • What thoughts do you have? • What do you say about yourself? • How do you label other people/situations?

  6. IS STRESS ALL BAD? • In short term - can help us • When in danger - keeps us safe • Helps our bodies heal • Sharpens our minds • The problem - ongoing stress

  7. TOO MUCH STRESS • Animals - stress reaction works • Humans - ‘think’ and relive a stressful reaction • Multiple stressors over years • We often forget to relax

  8. PHYSICAL EFFECTS OF LONG-TERM STRESS • ALL SYSTEMS • Diabetes, hypertension, heart disease • Mutes the normal stress reaction • Susceptible to infection • Chronic fatigue syndrome • Inflammatory disease • Damage our brain

  9. CHRONIC STRESS SYNDROME • Irritable • Depressed • Poor concentration/memory • Anxiety • Poor sleep and fatigue • Vicious circle

  10. STRESS RESPONSE

  11. HOW DO YOU EXPERIENCE LONG TERM STRESS • What happens to your body? • What happens to your thinking? • What emotions do you feel?

  12. HOW DO YOU EXPERIENCE STRESS? • What are your triggers? • What happens in your body? • What happens to your thinking? • What emotions do you feel? • How do you know you’re burned out?

  13. How do you help yourself? • What practical steps do you take to decrease your stress? • In what ways does your spirituality or spiritual life help address stress?

  14. THE ANTIDOTE TO STRESS • Dealing with acute stress • Looking at the big picture • AWARENESS IS KEY • Listen to your body • Watch your mind and emotions

  15. ANTIDOTE TO ACUTE STRESS • Notice - be aware • Center yourself with breathing • Think - Is the threat real? • Reassure yourself • Remember to relax - choice

  16. PRACTICAL SOLUTIONS TO DECREASE STRESS LEVELS • Find a balance in your life • Stop the stressors • Rest and exercise • Use humour • Let Nature surround you • Listen to music, garden ...

  17. STRESS AND EXERCISE • Very effective • Burn off the sugars and fats • Strengthens the heart • More energy, better sleep

  18. LEARNING RELAXATION • Relaxation is a natural state • Relaxation techniques, massage, meditation • Creates a response in the body • The feeling stays with us • Call upon the relaxation response

  19. BREATHE

  20. QUESTIONS

  21. HORMONAL CHANGES Sugar and insulin release Cholesterol release Sex hormones decrease PHYSICAL EFFECTSOF STRESS

  22. PHYSICAL EFFECTSOF STRESS CARDIOVASCULAR CHANGES • Increase in heart rate and blood pressure • Increase in blood clotting factor • Increase in sweating

  23. Increase in respiratory rate Increased tension of all muscles Digestion slows down PHYSICAL EFFECTS OF STRESS

  24. HOW TO ELICIT THERELAXATION RESPONSE • Repeat a word, sound or prayer • secular - one, ocean, love, peace, calm • spiritual - “The Lord is my Shepard”, “om”, “Hail Mary, Full of Grace” • Passively disregard everyday thoughts • Meditate

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