Stress Reduced


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Stress reduction techniques for you, your work place, family and life.

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Stress Reduced

  1. 1. Stress Reduced!<br />How to turn stress to energy<br />
  2. 2. What Is Stress?<br />Stress is something that happens to us either good or bad that causes an emotional or physical reaction<br />Physical:Exercise, activities, fight or flight<br />Emotional: Internal, environmental, personal, work<br />
  3. 3. Internal <br />Situations we make up <br />Anxiety over potential worries<br />Thoughts about the future<br />Monetary issues or potential issues<br />Loved ones<br />
  4. 4. Environmental<br />Air quality<br />Lighting<br />Computers, cell phones, TV & other heated electronics<br />Co-workers, neighbors<br />Friendships<br />Relationships<br />Children<br />
  5. 5. Relationships can get…..<br />
  6. 6. Stress side effects <br />Fatigue, tiredness<br />Mental breakdown<br />Alcohol abuse and other addictions<br />Heart disease<br />Hypertension<br />Muscle break down<br />Fat gain<br />Vulnerable immune system<br />Social isolation<br />Shorter life span<br />
  7. 7. Side effects continued<br />Eating disorders<br />Ulcers<br />Constipation<br />Impotence<br />Headaches<br />Upset stomach<br />Rashes<br />Insomnia<br />Dry Mouth<br />Dry throat<br />
  8. 8. Still going….<br />Clenching teeth<br />Shallow breathing<br />Yawning<br />Gas<br />Heartburn <br />Constricted Blood Vessels<br />Increased Heart Rate<br />
  9. 9. And Eventually..<br />
  10. 10. Stress Relief Techniques <br />Breathing<br />Hugging<br />Exercise<br />Activities/hobbies/interests<br />Stretching<br />Walking<br />Eating well<br />Quiet time<br />Thought assimilation<br />Problem solving<br />
  11. 11. Stress Relief - Breathe<br />Take 3 deep breaths! Your stomach should protrude with the inhale and relax in on the exhale<br />Breathe in, stomach sticks out<br />Breathe out, stomach relaxes back to normal<br />Do this 3 or more times when feeling stressed to increase oxygen, blood, nervous system, heart and brain function <br />Lowers production of cortisol (stress hormone that causes weight gain)<br />
  12. 12. Stress Relief – Hugs/Kisses<br />Hugging and kissing your partner beyond the sexy times will increase your oxygen intake and the hormone oxytocin (bonding/feel good hormone)<br />Hug when feeling your<br />max level of stress (real hug<br />held for 30 seconds or <br />more, not the butt out 2 sec.<br />hug)<br />
  13. 13. Improper Hug<br />
  14. 14. Stress Relief - Quietness<br />Turn off all distractions, cell phone, computer, neighbors and lay with your back down on the floor for 5-10 minutes. Let your thoughts wonder and come to you, gain control of your mind <br />
  15. 15. Stress Relief - Exercise<br />Brings in more oxygen<br />Breaks down fat<br />Gives you a physical outlet for your mental stress<br />Lowers blood pressure<br />Increase energy (can now handle more stress)<br />Strengthen immune system<br />
  16. 16. Exercise Continued<br />Sometimes stress comes from not knowing how to exercise. In that case, hire a trainer<br />Use your frustrations and anger from stress to workout more<br />Take a brisk walk when feeling angrier than usual, swing your arms freely<br />
  17. 17. Stress Relief - Eating<br />Foods without pesticides<br />Detoxifying foods<br />Nutrient dense foods<br />Living foods such as yogurt, cheese, cultured milk or butter, low cooked meats, sauerkraut, kimchi, beet kvas, homemade ginger ale, kombucha, sprouted grains and nuts/seeds<br />*avoid processed foods and your on a good path!<br />
  18. 18. Stress Relief – Talk/Walk/Listen<br />Turn the TV off and turnon theconversation<br />Walk with your loved ones<br />Drink warm tea together<br />Indulge in the arts and follow your passions<br />Figure out what you are interested in, think back to childhood and re-discover your interest<br />Music, reading, plays, writing, instruments, pottery, singing, hiking, studying, creating etc. Indulge in these healthy hobbies and you will find your self feeling alive and interested in life!<br />
  19. 19. Stress Relief – Around Town<br />Stone Leaf Tea House<br />Library<br />Gym membership<br />Middlebury Natural Foods Coop<br />Trail around Middlebury<br />Town Hall Theatre<br />Frog hallow clay studio<br />Massage therapy<br />Sporting Events – College and Adult leagues<br />
  20. 20. Stone Leaf Teahouse<br />
  21. 21. Lynch<br />Working with trainers and/or nutritionist can help you kick start or increase your level of health<br />Proper exercise techniques<br />Including breathing, form,<br />stretching, weights, cardio<br />etc. can make or break your<br />experience<br />
  22. 22. Stretching/Yoga<br />Middlebury Fitness Yoga Classes<br />Otter creek yoga<br />Stretching classes and instruction with personal trainers <br />Pilates classes<br />
  23. 23. The Trail Around Middlebury TAM<br />Take a walk on the TAM, there are endless miles of nature to be discovered & explored!<br />Use it for sledding, skiing, snow shoeing, running, hiking, biking, reading, eating or just sitting and relaxing!<br />
  24. 24.
  25. 25. For More Information… <br />Visit<br />Call us @ 802-377-5808<br />Email us @<br />We are happy to answer questions to the best of our abilities<br />