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Stress. How can we identify and manage stress. Definition of Stress:. Is the body's reaction to change - requires a physical, mental/emotional adjustment Can come from situations or thoughts that make you feel frustrated, angry, nervous, anxious, helpless etc.
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Stress How can we identify and manage stress
Definition of Stress: • Is the body's reaction to change - requires a physical, mental/emotional adjustment • Can come from situations or thoughts that make you feel frustrated, angry, nervous, anxious, helpless etc. • Is caused by stressfactor or "stressor.“ • Dealing with a serious illness or CARING FOR SOMEONE WHO IS CAN CAUSE A GREAT DEAL OF STRESS.
Our response to the demands of the world determines our stress level. We need time to consider common stressors and how they affect us.
StressOrs • Stressors are events or conditions in our life, positive or negative that trigger a stress response in us • Stressors can be • Short –term or long-term • External or internal • Small or big • Understanding types and sources of stress - important for stress management
Stress responses • Our body responds to stressors differently depending on whether the stressor is new — acute stress • or whether the stressor has been around for a longer time — chronic stress.
Carers suffer from chronic stress • Persistent stress can lead to health problems • Our chronic-stress response is much more subtle and effects are longer lasting and more problematic.
Physical Techniques • Progressive Relaxation - progressively tensing and then relaxing muscle groups - Passive progressive relaxation is the act of relaxing muscles progressively without tensing them first. • Autogenics - imagining that your limbs are warm and heavy, your heart rate is slow and steady, and your forehead is cool. • Deep breathing - breathing slowly and regularly and taking sufficiently deep breaths. • Other - Yoga, Tai Chi, Qi Gong, Walking, Swimming
Mind Techniques • Visualization - visualizing something for relaxation or making positive changes, such as picturing in your mind a relaxing scene. • Guided Imagery - the process of being guided through calming or helpful mental images, such as calming scenes, the healing process, or positive changes. • Meditation - focusing the mind on a word, phrase, or idea and letting go of other thoughts
Everyone can learn to relax • This means even if some of these techniques don't work for you, at least one will! • You will be able to find some way to relax, and with commitment to your own wellbeing andpractice, relaxation will become easier.
Stress and Nutrition • Stress can lead to unhealthy lifestyle patterns—which lead to more stress! • For example, when we’re under stress we tend to make poor food choices. • These food choices can create more stress as well as other problems.
How we use food to dal with stress • Drinking Too Much Coffee: -start themselves in the morning, and a pattern of all-day coffee drinking often ensues. • Eating The Wrong Foods: stressed people tend to crave foods high in fat, sugar and salt. • Skipping Meals • Mindless Munching: emotional eating • Forgetting Water: Do you get a full eight glasses per day, or even four? • Fast Food:
Consequences of bad food choices • Blood Sugar Imbalances: When we don’t eat enough food, or healthy enough food we can experience blood sugar fluctuations. These lead to • mood swings, fatigue, poor concentration and hyperglycemia in the long run. • Caffeine Side Effects: Too much caffeine can lead to poor concentration and sleep disturbances • Poor Health Outcomes: Poor nutrition can also lead to lowered immunity so you’re more susceptible to illnesses • This can lead to increased stress levels.
5 healthy eating tips to reduce stress • Eat balanced meals. Include some lean protein with each meal as well as fresh fruit, vegetables and whole grains. • Eat regularly and don’t skip meals. energy levels will suffer if you do. If stress is an appetite-killer, try eating smaller amounts of food more often. • Try to avoid using food as a stress reducer. A brisk walk or a cup of herbal tea might work instead. Try snacking on a handful of almonds or baby carrots. • Cut back on caffeine. It can disrupt your night’s sleep. • Keep mealtimes pleasant – and separate from work. Take a little extra time to slow down and relax while you eat.
Most importantly you have to give yourselves permission to be less stressed and look after your own health needs too.......because you are worth it!