Living With Stress And Learning How To Manage It


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BPOP Bilingual Parent Outreach Program
Miami-Dade County Public Schools District
Stress Management Campaign Created by Luis Gaviria.

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  • Hello dear presenter: We have created these notes to make it easier for you to make a wonderful presentation. Let us remember that we are in the business of transforming lives. I hope this humble work will help you and I start changing our lives for the better. Best regards, Luis Gaviria This slide: Just introduce the subject of stress as something normal, that if dealt with properly, there is always a way of keeping a good quality of life. Tell your audience that this is a concern of our BPOP program, and we are sure that they will benefit from this information and tips. Now, before you go to the next slide, please ask your audience, in their own words what is stress. Encourage 1 or 2 people to speak, acknowledge what ever they say, without contradicting them, thank them and please go to the next slide.
  • Living With Stress And Learning How To Manage It

    1. 1. Living With Stress… and Learning How to Manage It! Developed by: Luis Gaviria & Associates Gaventerprise Group Ft. Lauderdale – Miami For presentation by:  The Bilingual Parent Outreach Program (BPOP)
    2. 2. What is Stress? <ul><li>Stress is a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize. R. Lazarus </li></ul>
    3. 3. More about Stress <ul><li>Stress is what we experience when our problems and worries seem to be larger than our means to solve them. </li></ul><ul><li>All changes, good or bad, cause some stress. </li></ul><ul><li>We adapt to some changes more easily than to others. </li></ul>
    4. 4. Bad Stress, Good Stress <ul><li>Distress or Excessive Stress : High levels of stress that affect the mind and the body, degrading the quality of life, performance and eventually health itself. </li></ul><ul><li>Eustress or Good Stress : Positive stress, the kind we need to function properly and reach our goals. </li></ul>
    5. 5. Some Causes for Excessive Stress <ul><li>Changes! = Stress </li></ul><ul><li>Excess in work load </li></ul><ul><li>Financial challenges </li></ul><ul><li>Affective breakup - Divorce </li></ul><ul><li>Difficulties in love life </li></ul><ul><li>Loneliness </li></ul><ul><li>Excessive noise </li></ul><ul><li>Allergies </li></ul><ul><li>Illness </li></ul><ul><li>Social pressure </li></ul><ul><li>War </li></ul>
    6. 6. Stress physiology <ul><li>Under stress, our bodies produce: </li></ul><ul><li>Adrenaline </li></ul><ul><li>Noradrenalin </li></ul><ul><li>Cortisol </li></ul><ul><li>Renin / Angiotensin II, Angiotensin III </li></ul><ul><li>Effects in our bodies: </li></ul><ul><li>Muscle tension </li></ul><ul><li>Heart Rate – goes up </li></ul><ul><li>Blood Pressure – goes up! </li></ul><ul><li>Reduced Fatigue </li></ul><ul><li>Lowered defenses </li></ul><ul><li>Reduction in blood circulation. </li></ul><ul><li>Limb temperature goes down </li></ul>
    7. 7. Some Facts <ul><li>We usually go back to normal, in a few minutes. </li></ul><ul><li>Sometimes after going through long stressful times, the body gets used to the new high blood pressure, or fast beating heart and somehow gets stuck there. We became sick. </li></ul><ul><li>Stress usually sends the bill after the situation has been accepted or fixed. </li></ul>
    8. 8. Some stress symptoms <ul><li>Muscular : Neck or shoulder pain, headaches, fatigue. </li></ul><ul><li>Emotional : Crying, sadness, depression, panic attacks, insomnia, bad temper, aggressiveness. </li></ul><ul><li>Cardiovascular : Hypertension, migraines. </li></ul><ul><li>Gastrointestinal : Colic, diarrhea, colitis, gastritis. </li></ul><ul><li>Skin : Sores, dermatitis. </li></ul><ul><li>Immune System : Lowered resistance to infections </li></ul>
    9. 9. Stress Sources <ul><li>Environment </li></ul><ul><li>(Outside) </li></ul><ul><li>Work load </li></ul><ul><li>Boss </li></ul><ul><li>$ Finances </li></ul><ul><li>Loneliness </li></ul><ul><li>Aggressiveness </li></ul><ul><li>Own Thought </li></ul><ul><li>Process </li></ul><ul><li>Negative thoughts </li></ul><ul><li>Worrying </li></ul><ul><li>Pessimism </li></ul><ul><li>Frustration </li></ul>We create some of our stress
    10. 10. Stress Management Techniques <ul><li>Change you mind about some issues </li></ul><ul><li>Tell yourself, over and over, that you deserve inner peace and happiness. </li></ul><ul><li>Make some decisions – Think again. Are they good? </li></ul><ul><li>Talk to a good, wise, prudent friend </li></ul><ul><li>Let go of the past and decide to forgive </li></ul><ul><li>Do not beat up your self – Guilt solves nothing </li></ul><ul><li>Exercise – At least, take a brisk daily walk – 30 min </li></ul>
    11. 11. More Stress Management Techniques <ul><li>Pay or renegotiate your debt, if any </li></ul><ul><li>If you are anxious, reduce coffee intake </li></ul><ul><li>Supplement your nutrition </li></ul><ul><li>Eat properly </li></ul><ul><li>Drink 6 to 8 glasses of water every day </li></ul><ul><li>Learn to meditate, to relax, or to pray </li></ul><ul><li>Seek good company – (People who help you relax) </li></ul><ul><li>Take time for tea </li></ul><ul><li>Help others </li></ul>
    12. 12. Foods, Supplements, Tea <ul><li>Some foods are irritant. </li></ul><ul><ul><li>Reduce red meat consumption </li></ul></ul><ul><ul><li>Change for poultry and fish, if possible </li></ul></ul><ul><ul><li>Eat more fruit and vegetables </li></ul></ul><ul><ul><li>Reduce starch and sugar </li></ul></ul><ul><ul><li>Drink more water </li></ul></ul><ul><ul><li>Reduce coffee and caffeinated colas </li></ul></ul><ul><ul><li>Have a couple of green tea cups a day </li></ul></ul><ul><ul><li>In any case, consult your particular case with your doctor. </li></ul></ul>
    13. 13. Relaxation, Meditation, Prayer <ul><li>Meditation is a process of putting our mind in a state of calmness. </li></ul><ul><li>Relaxation is the process of releasing the tension in our muscles, and in our minds. </li></ul><ul><li>Prayer is the act of talking to the Source, whatever you call it. </li></ul>
    14. 14. Do something to avoid… <ul><li>Pushing ourselves to the point of not functioning properly in our personal life and in our work. </li></ul><ul><li>Losing quality of life </li></ul><ul><li>Getting overstressed to the point of causing harm to oneself or others </li></ul><ul><li>Getting old prematurely </li></ul><ul><li>Destroying valuable affective relations </li></ul><ul><li>Getting emotionally or physically sick </li></ul>
    15. 15. Areas – Quality of Life <ul><li>Physical: Health and well-being </li></ul><ul><li>Mental and Emotional: Mood, enthusiasm </li></ul><ul><li>Family and Relationships: With significant other, children, siblings, parents. </li></ul><ul><li>Social Support: Friends, groups, institutions </li></ul><ul><li>Financial: Availability to fulfill our material needs </li></ul><ul><li>Hope: How good we see our future </li></ul>
    16. 16. New Realities <ul><li>For immigrants, there are additional problems </li></ul><ul><li>You do not leave your problems at home </li></ul><ul><li>You do not leave work related stress at the office </li></ul><ul><li>Home, sometimes becomes a living hell </li></ul><ul><li>We work endless hours to pay bills </li></ul><ul><li>We forget that family is paramount </li></ul><ul><li>Our children, home alone, are educated by a TV set, not by us. They become difficult to deal with. </li></ul>
    17. 17. New Solutions <ul><li>Let us try to negotiate with our family </li></ul><ul><li>Let us reduce aggressiveness with some anger management. </li></ul><ul><li>If you are a believer, go frequently to church or mosque or synagogue. </li></ul><ul><li>Let us do some activities together, like cooking, making a scrap book, etc. </li></ul><ul><li>Let us talk! Do not swallow your anger and loneliness. </li></ul>
    18. 18. Having Excessive Stress… <ul><li>Does not mean you are weak </li></ul><ul><li>Is something we all deal with, on a daily basis </li></ul><ul><li>Is manageable </li></ul><ul><li>It is our own responsibility to do something about it. </li></ul><ul><li>Taking charge of our own stress is an act of love with oneself and with our loved ones. </li></ul>
    19. 19. Let Us Learn To See Life <ul><li>Not with our physical eyes that show only hard evidence </li></ul><ul><li>Not only through our bad experiences and fears. </li></ul><ul><li>Rather with the soul’s eyes </li></ul><ul><li>With amazement </li></ul><ul><li>With good expectations </li></ul><ul><li>Never, ever, give up on hope </li></ul>
    20. 20. Emotional Tone <ul><li>Optimism </li></ul><ul><li>Hope </li></ul><ul><li>Trust </li></ul><ul><li>Love </li></ul>Anger Frustration Fear
    21. 21. A Study: Transient Stress <ul><li>A group of university students volunteered to take a biopsy test. Small pieces of tissue were taken from their mouth. This happened during vacation time. </li></ul><ul><li>Doctors followed up the healing process, using hydrogen peroxide (Oxygenated water). Foam is produced in open wounds. They also took pictures of the injuries. </li></ul><ul><li>A few months later, during exams, new biopsies were taken again in the other side of the mouth of each student. Pictures taken, tests with peroxide as usual. </li></ul><ul><li>Results: During university exams, the healing process took 40% more than during vacation time. Something as transient as mid term exams create a level of stress, enough to slow down the healing process in wounds. Stress affects our bodies in many forms. </li></ul><ul><li>Ohio University – Dr. Kiecolt-Glaser - 1998 </li></ul>
    22. 22. HEG : H EMO E NCEPHALO G RAPHY <ul><li>A new discipline in the sciences, that studies voluntary control of blood circulation in different areas of the brain. </li></ul><ul><li>Research and development of Dr. Hershel Toomim. Used to treat: </li></ul><ul><li>ADD/ADHD </li></ul><ul><li>Autism </li></ul><ul><li>Schizophrenia </li></ul><ul><li>Depression </li></ul>
    23. 23. “ SPECT” AT INTAKE (Single positron emission computerized thomology) This is the brain of someone with severe depression. Dark blue areas show reduced blood circulation.
    24. 24. “ SPECT” 27 sessions later After learning to focus the attention in good, happy thoughts, the brain shows improvement in circulation.
    25. 25. Better blood flow to the brain! Normal thinking Happy thinking!
    26. 26. Better blood flow to the brain! Normal thinking Happy thinking!
    27. 27. <ul><li>People can change the quality of their lives, and even improve their health, if they take charge of changing the flow of their thoughts. </li></ul><ul><li>What are your thoughts, right now? </li></ul>
    28. 28. We Need To <ul><li>Understand that live gives many chances </li></ul><ul><li>Accept that we can change for the good </li></ul><ul><li>Commit to feed ourselves and our families properly, good food, good thoughts, good words. </li></ul><ul><li>Exercise, even a little </li></ul><ul><li>Hydrate our bodies better </li></ul><ul><li>Put our attention in the here, now </li></ul><ul><li>Forgive and carry on </li></ul><ul><li>Look for and create opportunities for peace </li></ul>
    29. 29. Some Tips <ul><li>No situation or person is worth that you get a stroke o a heart attack. </li></ul><ul><li>Try always to arrive 10 minute earlier </li></ul><ul><li>Do not overload your day </li></ul><ul><li>Do not make a lot of changes in your life in a short period </li></ul><ul><li>Learn how to say no, every once in a while </li></ul><ul><li>Negotiate your commitments, when necessary </li></ul><ul><li>Take some free time for yourself and your loved ones </li></ul><ul><li>Watch the way you are thinking! </li></ul>
    30. 30. Truth is… <ul><li>Life starts today, if you want </li></ul><ul><li>Set a goal for physical betterment (I want to eat better). </li></ul><ul><li>Set a goal for personal growth (I want to be more understanding and peaceful). </li></ul><ul><li>Set a goal for family and loving relationships (I want to be more affectionate, more patient). </li></ul><ul><li>Set a goal for helping in making this a better world. (I want to be more generous and considerate). </li></ul><ul><li>Set a goal for personal inner peace (I want to let go of the past and forgive). </li></ul>
    31. 31. What is your mission in life? <ul><li>All of us are in the business of transforming lives. For the good or for the bad. (Kids, family, friends, the rest of the world!) </li></ul><ul><li>Let us help to promote health, wellness and development of human beings, to build a better world. </li></ul><ul><li>What ever we do to help someone in need, gives us back a great experience. </li></ul><ul><li>We can change lives! </li></ul>
    32. 32. <ul><li>Disclaimer </li></ul><ul><li>All this information is presented for educational purposes only. It is based on scientific studies or traditional usage. Consult a health care professional before using supplements or making any changes in prescribed medications, or making major changes in your lifestyle. </li></ul><ul><li>We strongly recommend that you consult with a qualified healthcare professional or medical professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. Nor Luis Gaviria or the Department of Education, are to be held liable for conditions that may arise for making such changes. The information presented here and in other accompanying materials is not to be taken as medical advice. </li></ul>
    33. 33.     Miami-Dade County Public Schools Division of Bilingual Education & World Languages Bilingual Parent Outreach Program (BPOP) Bilingual Parent Outreach Program   For additional information, please call this telephone number:   (305) 995-1920
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