Stress and Wellness Management I saw a woman in the aisle of a grocery store pushing a cart, which held a screaming toddle...
Stress and Wellness Management <ul><li>Stress: The mind and body’s response to a perceived threat or challenge. </li></ul>...
Distress <ul><li>Note the relationship between distress and disease. ( dis-ease ) </li></ul><ul><li>Distress or more commo...
Stress Response/Fast Response <ul><li>When a threat is perceived the fight/flight response takes place. </li></ul><ul><li>...
Stress Response/Slow response <ul><li>After the adrenaline is released a second hormone is manufactured in the body called...
Not all Stress is Bad <ul><li>Stress can be motivational! </li></ul><ul><li>Eustress: From the word Euphoria </li></ul><ul...
Most of today’s stressors  are not life threatening, yet their cumulative effect can be. <ul><li>Consider the typical thin...
Chronic Psychological & Societal Stress
Chronic Societal Stress <ul><li>This is the stress that can cause dis-ease. </li></ul><ul><li>This is the stress associate...
Why don’t Zebras Get Ulcers?
Why don’t Zebras Get Ulcers? <ul><li>Their stress is not psychological. </li></ul><ul><ul><li>They don’t worry about their...
So why don’t some people seem stressed? <ul><li>Remember stress is the mind and body’s reaction to  a perceived threat or ...
So what’s a stressed person to do? <ul><li>Stress/Wellness Management </li></ul><ul><ul><li>A lifestyle priority </li></ul...
The Relaxation Response
The Relaxation Response <ul><li>Dr. Herbert Benson/ Harvard Cardiologist founder of the Benson/Henry institute for mind an...
What does Meditation do? <ul><li>The relaxation response: Lowers heart, respiration rate and B.P. </li></ul><ul><li>Increa...
The Relaxation Response <ul><li>Do this first thing in the morning. </li></ul><ul><li>Sit in a comfortable chair in a quie...
Other Wellness/Stress management techniques <ul><li>Diet & Exercise </li></ul><ul><li>Sleep </li></ul><ul><li>Vacations/pl...
What does exercise do? <ul><li>Ever feel really good after a good workout? </li></ul><ul><li>Endorphin release </li></ul><...
Study of College Students <ul><li>Meditation reduced binge drinking 30% </li></ul><ul><li>Exercise reduced binge drinking ...
Sleep, you can’t live without it. <ul><li>Rat study/teamsters study. </li></ul><ul><li>Sleep cycle requires long sessions ...
What does sleep do for us? <ul><li>Balances stress hormones/cortisol. </li></ul><ul><li>Scrubs receptors in our brain. </l...
Prioritize <ul><li>Guilt is a wasted emotion. </li></ul><ul><li>You are so important to many people but you are also impor...
Other Techniques for Stress management <ul><li>Listening to music. </li></ul><ul><li>Volunteering to help others. </li></u...
Side Effects Associated  with Stress Reduction <ul><li>Health </li></ul><ul><li>Happiness </li></ul><ul><li>A Feeling of R...
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Stress Presentation

  1. 1. Stress and Wellness Management I saw a woman in the aisle of a grocery store pushing a cart, which held a screaming toddler. In a very calm, quiet voice she was saying, “Don’t scream, Jessica. Don’t yell Jessica. Be calm.” I had to admire the way she handled the stress of that moment. I went over to her and told her how wonderfully I thought she dealt with her baby. She replied, . …“I am Jessica.” -Rabbi Bernard Cohen
  2. 2. Stress and Wellness Management <ul><li>Stress: The mind and body’s response to a perceived threat or challenge. </li></ul><ul><ul><li>Note that stress is not a thing rather than a reaction to a thing (stressor) </li></ul></ul><ul><li>Stressor: The event or perception that causes the mind/body to elicit a stress response. </li></ul>
  3. 3. Distress <ul><li>Note the relationship between distress and disease. ( dis-ease ) </li></ul><ul><li>Distress or more commonly called “stress” can initiate the stress response sometimes called the “flight/fight response. </li></ul><ul><li>Mobilizes the body to fight for its life. It’s a self-preservation adaptation. </li></ul>
  4. 4. Stress Response/Fast Response <ul><li>When a threat is perceived the fight/flight response takes place. </li></ul><ul><li>Energy is instantly mobilized and several hormones released. Their common name is adrenaline. </li></ul><ul><li>Blood pressure, breathing rate and heart rate go up, digestion and other bodily functions are suppressed to allow all available energy to save your life. </li></ul>
  5. 5. Stress Response/Slow response <ul><li>After the adrenaline is released a second hormone is manufactured in the body called cortisol. </li></ul><ul><li>Cortisol’s job is to release additional stores of energy that replace the energy used up to fight or run away. </li></ul><ul><li>Cortisol has several drawbacks if distress is chronic and constant (more on this later.) </li></ul>
  6. 6. Not all Stress is Bad <ul><li>Stress can be motivational! </li></ul><ul><li>Eustress: From the word Euphoria </li></ul><ul><li>Pleasant and Curative Stress </li></ul><ul><li>Comes from elation and perceived events that are exciting </li></ul><ul><li>Can give us the “Rush” </li></ul><ul><li>Competitive edge </li></ul>
  7. 7. Most of today’s stressors are not life threatening, yet their cumulative effect can be. <ul><li>Consider the typical things that “stress” you out today. </li></ul><ul><li>Examples? </li></ul><ul><li>Not all people perceive all of these as stressful. </li></ul><ul><li>How many of the stressors we listed are actually benefited by the stress response? </li></ul><ul><ul><li>Many of these stressors are classified as chronic psychological stress. </li></ul></ul>
  8. 8. Chronic Psychological & Societal Stress
  9. 9. Chronic Societal Stress <ul><li>This is the stress that can cause dis-ease. </li></ul><ul><li>This is the stress associated with emotional outbursts, frustration, fatigue and illness. This stress can also lead people to self-medicate with drugs and alcohol. </li></ul><ul><li>Elevated cortisol levels result in: </li></ul><ul><ul><li>Suppressed immune function </li></ul></ul><ul><ul><li>Suppressed digestion (ulcers) </li></ul></ul><ul><ul><li>Shuts down growth and repair </li></ul></ul><ul><ul><ul><li>Both mental and physical </li></ul></ul></ul><ul><ul><li>Over time can cause weight gain </li></ul></ul>
  10. 10. Why don’t Zebras Get Ulcers?
  11. 11. Why don’t Zebras Get Ulcers? <ul><li>Their stress is not psychological. </li></ul><ul><ul><li>They don’t worry about their job responsibilities, blind dates, ozone depletion, global warming, taxes or living on a fixed income. </li></ul></ul><ul><li>Their stress response does what it evolved to do. </li></ul><ul><li>Hormones cycle quickly and return to base level. </li></ul>
  12. 12. So why don’t some people seem stressed? <ul><li>Remember stress is the mind and body’s reaction to a perceived threat or challenge. </li></ul><ul><li>Past experiences and genetics may determine our perception of threats & challenges and brain chemistry. </li></ul><ul><li>Relative health, age, social situation and fatigue can change our perceptions of what is stressful. </li></ul><ul><li>Some people manage their stress in healthy ways. </li></ul>
  13. 13. So what’s a stressed person to do? <ul><li>Stress/Wellness Management </li></ul><ul><ul><li>A lifestyle priority </li></ul></ul><ul><ul><li>A plan that works for you. </li></ul></ul><ul><ul><ul><li>You have a variety of options </li></ul></ul></ul><ul><ul><ul><li>These options give you a sense of control-There is hope. </li></ul></ul></ul>
  14. 14. The Relaxation Response
  15. 15. The Relaxation Response <ul><li>Dr. Herbert Benson/ Harvard Cardiologist founder of the Benson/Henry institute for mind and body. </li></ul><ul><li>Western Medicine meets eastern philosophy. </li></ul><ul><li>1975 he describes the relaxation response </li></ul><ul><li>Meditation elicits a strong mind/body experience. </li></ul><ul><li>Long term benefits </li></ul>
  16. 16. What does Meditation do? <ul><li>The relaxation response: Lowers heart, respiration rate and B.P. </li></ul><ul><li>Increases feel-good chemicals in the brain </li></ul><ul><li>Helps to cycle cortisol </li></ul><ul><li>Brings on feelings of wellbeing </li></ul><ul><ul><li>After 4-5 weeks of regular meditation the person’s response to chronic stress is greatly suppressed. </li></ul></ul><ul><ul><li>Acts like a alpha/beta blocking drug for the heart. </li></ul></ul>
  17. 17. The Relaxation Response <ul><li>Do this first thing in the morning. </li></ul><ul><li>Sit in a comfortable chair in a quiet environment </li></ul><ul><li>Close your eyes and relax your body. </li></ul><ul><li>Focus on a word/phrase/thought that keeps you in the moment. Examples: calm, relax, smooth, warm, peace. </li></ul><ul><li>You may use a relaxation cd to aid you. There are many types. </li></ul><ul><li>Do this everyday for 15-20 minutes or two 10 minute sessions. </li></ul>
  18. 18. Other Wellness/Stress management techniques <ul><li>Diet & Exercise </li></ul><ul><li>Sleep </li></ul><ul><li>Vacations/planned fun. </li></ul><ul><li>Hobbies/avocations </li></ul>
  19. 19. What does exercise do? <ul><li>Ever feel really good after a good workout? </li></ul><ul><li>Endorphin release </li></ul><ul><li>Dopamine production </li></ul><ul><li>Balances cortisol </li></ul><ul><li>Energizes the body and mind </li></ul>
  20. 20. Study of College Students <ul><li>Meditation reduced binge drinking 30% </li></ul><ul><li>Exercise reduced binge drinking 30% </li></ul><ul><li>Both meditation and exercise reduced binge drinking in students by up to 60% </li></ul><ul><li>Why? </li></ul><ul><li>Students claimed they didn’t feel “the need” </li></ul>
  21. 21. Sleep, you can’t live without it. <ul><li>Rat study/teamsters study. </li></ul><ul><li>Sleep cycle requires long sessions of uninterrupted sleep to get maximum REM. </li></ul><ul><li>Average adult needs approx. 8 full hours of sleep to feel fully refreshed. </li></ul>
  22. 22. What does sleep do for us? <ul><li>Balances stress hormones/cortisol. </li></ul><ul><li>Scrubs receptors in our brain. </li></ul><ul><li>Replenishes ATP to all cells </li></ul><ul><li>Allow neurons to grow & consolidate memories </li></ul><ul><li>Allows body to remove and repair damage from the toxic effects of free radicals in the environment. </li></ul><ul><li>Increases physical, mental and emotional performances during periods of wakefulness. </li></ul>
  23. 23. Prioritize <ul><li>Guilt is a wasted emotion. </li></ul><ul><li>You are so important to many people but you are also important to yourself. </li></ul><ul><li>You can’t help others when you are sick. </li></ul><ul><li>Are 19 hours of stressful wakefulness better than 16 hours of when you are at your best? </li></ul><ul><li>How can you gain control? </li></ul>
  24. 24. Other Techniques for Stress management <ul><li>Listening to music. </li></ul><ul><li>Volunteering to help others. </li></ul><ul><li>Planning then doing a “fun” event with others. </li></ul><ul><ul><li>Vacation, party, concert, play. </li></ul></ul><ul><li>Reading, sleeping, dancing and more! </li></ul><ul><li>Reduce sugar and processed food intake. </li></ul>
  25. 25. Side Effects Associated with Stress Reduction <ul><li>Health </li></ul><ul><li>Happiness </li></ul><ul><li>A Feeling of Radiant well-being </li></ul><ul><li>Memories that can last a lifetime </li></ul>
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