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Stressed Out
 

Stressed Out

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    Stressed Out Stressed Out Presentation Transcript

    • Stressed Out? “Solutions For A Stressed Workforce And The Unemployed”  Hello and Welcome Robert Goldstein: MS; Fitness Therapist Ready Exercise Readyexercise.com 925-457-5346.
    • Disclaimer  Today’s Lecture is for Educational Purposes and not Medical Advice. If you have certain medically related issues you should speak to your physician.
    • Today’s Program Getting Rid Of Stress  Today’s Program  Understanding Stress.  Stress In The Work Place.  Being Unemployed  Fitness, Nutrition and Reducing Risk For Stress.  Coping Skills.
    • Definitions Of Stress Scientific Definitions 1) Stress is Defined as the mismatch between our skills and resources and life’s demands of us. 2) Stress is a biological term which refers to the consequences of the failure of a human body to respond appropriately to emotional or physical threats to the organism, Whether actual or imaginedquot;
    • Fight Or Flight Theory  Fight Mode: Body Develops A Coat of Armor to Protect Self.  Flight Mode : We want to run from it all.  Effects of fight or flight:  Digestion slows.  Heart rate speeds up.  Breathing rate increases.  Muscles Tense.  Hot or Cold Sweats
    • Identifying Stress Levels  3 Levels Of Stress  Brief  Moderate  Severe
    • Symptoms Of Stress  Knowing Your Symptoms  Physical  Emotional  Behavioral
    • Physical Symptoms  Chest pain  Fatigue  Frequent Colds  Headache  Heart Palpitations  Insomnia  Muscle Pain  Nausea
    • Emotional Symptoms  Anger  Anxiety  Depression  Hopelessness  Frustration  Guilt Shame  Irritability  Shame  Pessimism  Short Temper
    • Behavioral Symptoms  Crying  Increased Drinking  Over or Under eating  Smoking  Yelling  Throwing things
    • On The Job Stress Is Your Job killing You?  Worry about Layoff  Hours Cut  Impossible to meet workload  No Support or Leadership  Pressure From Boss  Low Morale  Boredom with Role  Micromanaged  Limited chance for Promotion  Office Politics  Toxic Co Workers  Burnout
    • Staying Sane Stay Above The Fray  Remain in Control. Make your job interesting you may be there a while. Relish the good parts of your job  Always remain professional.  Stay away from politics and negativity.  Network think about your next move.  Take regular breaks.  Work on your health. Physical and mental.  Remain Positive  Make your outside life happy and fulfilled. Do not deprive yourself.  Savor the small victories!
    • Dealing With Difficult People  Always have respect for people.  Never bad Mouth anybody.  Be a team builder.  Give your co workers positive reinforcement  Develop selective hearing  Don’t take things personal.  Remember you may need these people don’t burn bridges.  Ask for Autonomy
    • Symptoms of Burnout  Lack of Control  Accomplishing Less  Negative Thinking  Decreased Energy  Apathetic  Depression  Irritability  Restless
    • Is Not Having a Job Killing You  Network, Network, Network  Limit time on Computer  Stay Involved with Alumni or Friends  Take time to enjoy. You will work again.  Watch for warning signs of stress.  Join a gym.  Enjoy your family and pets.  Let the guilt go  You will work again.  Think about changing direction.  Vocational Testing.  Career Counseling. .
    • “Life Is Stressful” “Life is Good” What’s Your Plan?  Exercise  Lose a Little Weight  Eat Healthy  Stress Reduction Exercises
    • Benefits of Moderate Exercise  Weight Loss  Lower Blood Pressure  Weight Loss  Reduce Blood Sugar  Lower Joint Pain  Reduce Medication  Reduce Stress  Improve Cholesterol Ratio  Increase Strength  Reduce Risk For Fall
    • Always Check With Your Physician Before Starting An Exercise Program  Always Check With Your Physician Let Them Know If You Are Experiencing  Shortness Of Breath  Chest Pain  Rapid Heart Rate  Joint Pain
    • Your Moderate Exercise Program Remember Everything In Moderation  Aerobic Activity 3 to 5 times week.  Strength Training 2 to 3 Times a Week  Flexibility Training Daily  Warm up and Cool Down With Every Workout
    • Risk Factors for Heart Disease  1)Family History of Heart Disease.  2) High Blood Pressure 140/90 0r above. 3) Sedentary Lifestyle.  4)High Cholesterol over 200  Low HDL under 35.  5) Cigarette smoking or those who have quit within the past 6 months. 6) Impaired Fasting Glucose over 100.  7) Obesity BMI over 30 and Men’s waist 40” Woman’s 35”  8) Age 45 0r over.
    • Rating Intensity  1) The talk test- You should be able to carry on a conversation while exercising.  2) The Reggie test – Get a 4 month old puppy and work until exhaustion  3) Evaluating Range of Motion. Stopping when feeling pain.  4) The no pain no gain mentality is not appropriate. You should not feel pain.  5) If you are feeling pain you are possible hurting yourself and preventing improvement.
    • Weight Loss Taking it Slow  How Weight Loss Works.  1) Negative caloric expenditure.  2) Negative expenditure thru diet  and exercise.  3) 3500 calories one pound. 1 pound  a week is a reasonable weight loss.  4) Eliminate about 250 calories per  day thru diet  5) Another 250 calories through exercise.
    • Healthy Eating  The Dash Diet Study of Lowering Blood Pressure by increasing fruits and vegetables, low fat and low sodium foods.
    • Eat Your Fruits And Veggies  5 to 8 Servings Daily  Check with Physician or Registered Dietician if sugar levels not in control.  Large source of nutrients, calcium, magnesium effective in lowering blood pressure.
    • Watch the Snacks and Bad Fats Remember there are good sources of Fat  Limit saturated fats and foods that are high in cholesterol.  Cakes Cookies and Fried Foods.  Remember there are good sources of fat as olive oil, almonds and Avocado but watch the calories.
    • Something Smells Fishy or What happened to my cheeseburger?  Your Protein group. Important in the maintenance of muscle, joints and ligaments and healing.  Best sources, lean meats, chicken and turkey with no skin. Fish is great. Not deep fried.  Worst choices are high fat meats and organ meat..  2 servings a day about palm size.
    • Reduce Caffeine  Limit Coffee and Soda.  Drink Decaffeinated
    • Get A Good Nights Sleep  Sleep enables the body and mind to rejuvenate, reenergize and restore  During sleep, vital tasks take place:  Memory consolidation; the brain organizes long-term memory and integrates new information  Release of hormones that affect growth, regulate energy, and control metabolic functions  Repair and renewal of tissue, nerve cells and other biochemicals (gives meaning to “beauty sleep”)  Sleep also contributes to a healthy immune system
    • Remember The 3 A’s  Avoid  Accept  Alter
    • Create a Happy Environment at Work  Plant Life  White Noise  Comfortable Furniture  Tele commute when possible  Computer Comfort  Sense of Privacy  Reduce Clutter
    • Relaxation and Guided Imagery  Meditation  Positive Guided Imagery  Relaxation
    • Appointment With MD.  1) Remember to check with your MD if you had any of the symptoms mentioned.  2) Maintain your regular check ups and see how what you learned about diet and exercise can help you.  Check about exercise before starting your program.
    • Thank You Very Much Robert Goldstein Exercise Physiologist readyexercise.com 925-457-5346 Ask For More Seminars Weight Control Healthy Heart Fitness for Fall Prevention Defeating Diabetes