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Health wellness Retreat Stress 2014

Health wellness Retreat Stress 2014



Health wellness Retreat Stress 2014

Health wellness Retreat Stress 2014



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  • Be as specific as possible <br /> Be realistic <br /> Start small <br />
  • Step 1 - Fill out a “personal stress management card” – hee hee – with your individual stressor <br />
  • Eustress - pleasant and healthy stress experience - wedding, graduation, birth of a baby <br /> Distress – unpleasant and destructive aspects of stress - funeral <br />
  • Step 2 on the card – what is your response to this stressor? <br /> Develop self-awareness of the stress and how you are reacting to it. <br />
  • Step 2 on the card – what is your response to this stressor? <br /> Develop self-awareness of the stress and how you are reacting to it. <br />
  • Why stress in the workplace matters… <br />
  • Why stress in the workplace matters… <br />
  • Why stress in the workplace matters… <br />
  • Step 3 – What level of control do you have over this stressor? Own what you can control or act o <br />
  • Focus here is to focus on self-concept as a means to strengthen yourself; when stress occurs, you are in better shape to deal with it. <br /> Subjugation of self – are you always on the back burner? <br /> Accomplishments – in self and others <br />
  • Decompression activity <br /> Developing new habits which regularly remove you and distract you from stressors and stressful situations and pressures is essentially how to manage stress on a more permanent basis <br /> Sea shells or rocks <br />
  • Rehydrate – all of our body systems, especially the brain, rely on and are sensitive to water (or the lack of it) <br /> Crying – does it also get a bad rap in our society? <br />
  • Exercise - Exercise releases helpful chemicals in our brain and body that are good for us. <br /> Exercise distracts us from the causes of stress. <br /> Exercise warms and relaxes cold, tight muscles and tissues which contribute to stress feelings. <br /> Exercise develops and maintains a healthy body which directly reduces stress susceptibility. <br />
  • If you don’t like the ocean and warmth, create your own image before closing your eyes. <br /> Have the group tense and relax muscle groups three times. <br />
  • &lt;object width=&quot;560&quot; height=&quot;315&quot;&gt;&lt;param name=&quot;movie&quot; value=&quot;//www.youtube.com/v/X7iBnp8T6nY?version=3&amp;hl=en_US&amp;rel=0&quot;&gt;&lt;/param&gt;&lt;param name=&quot;allowFullScreen&quot; value=&quot;true&quot;&gt;&lt;/param&gt;&lt;param name=&quot;allowscriptaccess&quot; value=&quot;always&quot;&gt;&lt;/param&gt;&lt;embed src=&quot;//www.youtube.com/v/X7iBnp8T6nY?version=3&amp;hl=en_US&amp;rel=0&quot; type=&quot;application/x-shockwave-flash&quot; width=&quot;560&quot; height=&quot;315&quot; allowscriptaccess=&quot;always&quot; allowfullscreen=&quot;true&quot;&gt;&lt;/embed&gt;&lt;/object&gt; <br />
  • Step 4 – choose a NEW tactic to deal with this stressor. What can you commit to today? <br /> Choose one small thing that you think you can accomplish. <br /> Ask group to share any approaches to stress management that have been successful to them. <br />

Health wellness Retreat Stress 2014 Health wellness Retreat Stress 2014 Presentation Transcript

  • Stress: Tools and Tips to De-stress Lynn McNall, RN, MS, OCN Jacqueline Michaels RN, MS, CNE SUNY Empire State College Student Wellness Retreat, April 11, 2014
  • About Today Identify the sources of stress in your life Recognize signs and symptoms of stress Identify techniques to evaluate the stress response Implement practical strategies for dealing with stress
  • What Stresses You Out…?
  • Stress and its Reputation  Stress has a bad reputation in our society  Negative Distress  Positive Eustress
  • Stress Response When the body is faced with a situation that: Frightens or irritates it OR Excites or pleases it The body responds in the same way chemically, physically, and emotionally.
  • Activation of the Stress Response Alarm Thoughts can begin or extend the stress response Fight or Flight
  • Activation of the Stress Response Resistance Adaptation OR Prolonged stress continues
  • Activation of the Stress Response Exhaustion Occurs without the relief of stressors Illness Disease
  • What is Your Stress Response?  Change in sleep patterns  Change in appetite  Poor concentration or poor memory  Irritability or anger  Emotional outbursts  Nervous habits  Boredom  Frustration  Physical symptoms - illness  Alcohol or drug abuse
  • Impact of Stress: Work  Drop in performance  Uncharacteristic errors  Missed deadlines  Lower morale  Absenteeism  Attrition  High turnover  Increased overtime
  • Impact of Stress: Family  Frustration  Lack of patience  Feeling overwhelmed  Lack of engagement
  • Impact of Stress: School  Drop in performance  Uncharacteristic errors  Missed assignments  Frustration  Absenteeism  Lack of participation
  • Impact of Stress: Health  High Blood Pressure  Colitis  Heart Attacks  Frequent colds  Sore throat  Chronic Fatigue  Depression  Suicide
  • Stress Management  Response will depend on: Individual’s perception of stressors Past experiences with these stressors Mental and physical well being at the time stressor presents
  • Perception: Foster a Positive Self-Concept Set realistic self-expectations (control) Make room in your schedule for self Stop the negative monologue Emphasize your positives Accept recognition Acknowledge accomplishments
  • Experience: Break the Cycle  De-stress “in the moment” – remove yourself from the stressor  Develop new habits which regularly remove you and distract you from stressors  Often can’t change the situation causing the stress – focus on changing your reaction to it  Be aware of your feelings and that you are reacting to stress  Develop active as opposed to reactive methods of dealing with stress.
  • Decompression Tactics  Laughter is the best medicine – humor; even smiling!  Chat with a friend  Chat with yourself  Take a short brisk walk  Sit quietly and “meditate”  Rehydrate  Take a powernap  Try Aromatherapy  Cry
  • Wellness: Body-Mind-Spirit  Diet  Hydration  Avoid toxins  Exercise  Sleep (and rest)  Play time  Sense of purpose  Spiritual
  • Reduce Stress in Your Life  Keep channels of communication open  Clarify expectations related to performance  Compassion and humanity  Give positive feedback  Decompress ….
  • Helpful Tools  SUNY Empire State College Health & Wellness
  • Helpful Tools American Heart Association National Institute of Mental Health
  • Find Your Relaxation
  • Relaxation Video http://www.youtube.com/watch? v=X7iBnp8T6nY#t=228
  • Balance – do “better”
  • References  American Heart Association. (2013). Stress Management. Retrieved from: http://www.heart.org/HEARTORG/GettingHealthy/StressManage ment/Stress-Management_UCM_001082_SubHomePage.jsp  National Institute of Mental Health. (2013). Sheet on Stress. Retrieved from: http://www.nimh.nih.gov/health/publications/stress/fact-sheet- on-stress.shtml  Smeltzer, S. Bare, B. Hinkle, J., & Cheever, K. (2010) Brunner and Suddarth’s Textbook of medical-surgical nursing (12th ed.). Philadelphia, Lippincott, Williams and Wilkins.  SUNY Empire State College. (n.d.). Health and Wellness. Retrieved from http://www.esc.edu/collegewide-student- services/health-wellness/  TheHonestGuys. (2014, January 5). Guided mediation – deep relaxation [video file]. Retrieved from http://www.youtube.com/watch?v=X7iBnp8T6nY#t=228