1. Samantha E. Golden, M.S.Ed., C.A.S., L.M.H.C.-P
Program Counselor
Liberty Partnerships Program
Genesee Community College

2. Label each balloon for each “activity” you participate in
Fill the balloon with the amount if air representing your TIME
Try to keep all of your balloons in the air for one minute
school
work
illness
family
divorce
sports
spouse

3.  Smaller balloons are not necessarily more
manageable
 More balloons, harder to keep in air
 Different sizes, shapes, harder to manage
 Ask a friend…for help
 Balloons can be filled with helium
 Did balloons of another person distract you?

4.  Stress is simply a reaction to a stimulus that
disturbs our physical or mental equilibrium.
 A stressful event can trigger the “fight-or-
flight” response, causing hormones such as
adrenaline and cortisol to surge through the
body.

6.  Positive Stress(playing sports, getting married,
performing on stage, riding a rollercoaster)
 Negative Stress (divorce, job loss,
bereavement, illness, car accident, exposure to
violence)
 Can be long (chronic) or short term
https://www.nimh.nih.gov/health/publications/stress/index.shtml

7.  Cortisol and other stress hormones
increase central or abdominal fat
 Cortisol increases glucose
production in the liver, causing renal
hypertension
 Can lead to adrenal fatigue can
cause symptoms like tiredness, an
inability to handle stress, low blood
sugar, a weakened
immune system and cravings for
salty foods.
http://www.webmd.com/a-to-z-guides/features/adrenal-fatigue-is-it-real

8.  Heart rate elevates and blood pressure rises
 Persistently elevated blood pressure increases
potential for stroke/heart attack
 Weakening of the heart muscles and symptoms
that can mimic a heart attack
http://www.apa.org/helpcenter/stress-body.aspx

9.  Indigestion- As reported by the Cleveland
Clinic, all of the symptoms of indigestion tend
to worsen in times of stress.
 Heartburn-stress could pump up the stomach's
production of acid or make the esophagus
extra sensitive to pain.
 Ulcers/Colitis/Crohn’s Disease (IBD)- not
stress related, but stress exacerbates
symptomology
https://consumer.healthday.com/encyclopedia/digestive-health-14/digestion-health-news-200/stress-and-the-digestive-system-645906.html

10.  Brain becomes more alert (hyper arousal)
 Stress hormones can effect memory and
cause neurons to atrophy and die
 Long-term: can lead to depression, anxiety,
headaches and sleep disturbances
https://www.psychologytoday.com/blog/the-athletes-way/201402/chronic-stress-can-damage-brain-structure-and-connectivity

11.  There is a powerful mind-body connection
through which emotional, mental, social,
spiritual, and behavioral factors can directly
affect our health.
https://www.nlm.nih.gov/medlineplus/magazine/issues/winter08/articles/winter08pg4.html

12.  The brain and our behavior are linked by the
plasticity of the central nervous system
 The brain is the organ of psychological
function
 Psychological and sociological phenomena
are saved in the brain in the form of
memories and learning
 Learning changes neurons and neuronic
circuits
http://www.slideshare.net/memehabesamis/biopsychosocial

13.  Mindfulness is a state of active, open
attention on the present.
 Observe your thoughts and feelings from a
distance, without judging them good or bad.
 Instead of letting your life pass you
by, mindfulness means living in the moment
and awakening to experience.
https://en.wikipedia.org/wiki/Mindfulness

15.  Learn to harness the power of PLAY!
 Mandalynth/Mandalas
 Aromatherapy
 Read a good book
 Physical Activity
 Puzzles, word searches, crosswords
 Gardening
 Cooking
 Biofeedback tools (Stress Tester)

16.  Prevents burnout
 Reduces the negative effects of stress
 Help you to refocus on what’s important
Self care is not a reward. It
is part of the process.http://lifehacker.com/why-self-care-is-so-important-1770880812

17.  For better sleep quality- play a critical role in
immune function, metabolism, memory, learning,
and other vital functions
 A 2005 study at Harvard Medical School found that
meditating increases the thickness of your
prefrontal cortex, the area of your brain associated
with attention and self-awareness.
Sara W. Lazar, Catherine E. Kerr, Rachel H. Wasserman, Jeremy R. Gray, Douglas N. Greve, Michael T.
Treadway, Metta McGarvey Brian T. Quinn, Jeffery A. Dusek, Herbert Benson, Scott L. Rauch,
Christopher I. Moore, and Bruce Fishl. (2005). Meditation experience is associated with increased
cortical thickness. Neuroreport. Nov 28; 16(17): 1893–1897

18.  Reduce your waistline- cortisol increases body
fat
 While the control group actually gained weight,
the treatment participants maintained their
weights, plus lowered their cortisol levels.
Higher reductions in cortisol and stress also
showed higher reductions in abdominal fat.
J Daubenmier, J Kristeller, F.M. Hecht, N. Maninger, M. Kuwata, K. Jhaveri, Robert H. Lustig,
Margaret Kemeny, L Karan, and E Epel. (2013). Mindfulness Intervention for Stress Eating to
Reduce Cortisol and Abdominal Fat among Overweight and Obese Women: An Exploratory
Randomized Controlled Study. Journal of Obesity Volume 2011, Article ID 651936, 13 pages.

19.  Teach yourself to relax- feeling grounded
 Goal is not to forget about things crossing
your mind, or to empty your mind, but to
notice that you are having those thoughts
 Sometimes, your mind can become busier
during meditation (stop the world)
 40-60,000 thoughts per day
 Meditation decreases the space between
those thoughts

20.  5 minute guided meditation
 Get comfortable
 Feet placed flat on the floor
 Hands resting gently on your lap
 Notice your breathing
OMG! I Can Meditate!
“Do. Or do not. There is

22.  Meditation is a daily practice
 Your mind is a muscle- use it or lose it
 10 minutes a day
 Non-denominational
 Better physical and
emotional health
 Decrease anxiety
 Decrease depression
 Greater self awareness

23. Samantha Golden: segolden@genesee.edu
585-345-6826 ext. 4014
Program Counselor
Liberty Partnerships Program
Genesee Community College