Stress Management

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  • Other illnesses – could be physical or mental Depresses immune system – which is involved in allergic response, response to infection and scavenging mutated cells Chronic stress raises cortisol for so long that it increases the risk for diabetes, high blood pressure and cardiovascular disease
  • Stress Management

    1. 1. TOP TIPS For Managing Stress
    2. 2. What Is Stress? <ul><li>Life's demands seem too heavy </li></ul><ul><li>Feel tense, anxious, heart beats too fast </li></ul><ul><li>Is it always bad? </li></ul>
    3. 3. What Is Stress? Any factor, physical or emotional, that threatens the health of the body or otherwise requires a response or change.
    4. 4. How do you know you’re stressed? <ul><li>Tired, can’t sleep </li></ul><ul><li>Worried, anxious, depressed </li></ul><ul><li>Aches and pains </li></ul><ul><li>Digestive issues: heartburn, indigestion, change in bowel or bladder habits </li></ul><ul><li>Increased use of cigarettes, alcohol, caffeine </li></ul>
    5. 5. How do you know you’re stressed? <ul><li>Signs of stress: </li></ul><ul><li>Changes in vital signs: pulse, respirations, blood pressure </li></ul><ul><li>Changes in blood/urine chemistry </li></ul><ul><li>Changes in stress hormone (cortisol) </li></ul><ul><li>Usually, a report of stress symptoms is enough for a diagnosis </li></ul>
    6. 6. What’s the big deal? <ul><li>Stress makes us vulnerable to other illnesses </li></ul><ul><li>Stress depresses the immune system </li></ul><ul><li>Stress elevates the hormone cortisol </li></ul><ul><ul><li>Cortisol increases blood glucose </li></ul></ul><ul><ul><li>Cortisol increases fat deposits, especially on the abdomen </li></ul></ul>
    7. 7. What should I do about it? <ul><li>Make stress management part of your everyday lifestyle. </li></ul>
    8. 8. What is “stress management”? <ul><li>Stress management is the use of specific skills that help reduce the health impacts of negative stress by invoking the “relaxation response”. </li></ul><ul><li>Some examples of stress management techniques are deep breathing, the use of mental imagery, and progressive muscle relaxation. </li></ul>
    9. 9. What should I do about it? <ul><li>Learn to recognize how stress effects you </li></ul><ul><li>Counter these effects with “stress-busters” </li></ul>
    10. 10. Stress-Busters <ul><li>Simplify your life – learn to say “No” </li></ul><ul><li>“ Let go, and let God…” </li></ul><ul><li>Treat yourself </li></ul><ul><li>Exercise your sense of humour </li></ul><ul><li>Exercise your body </li></ul><ul><li>Eat well, sleep well </li></ul><ul><li>Share your concerns </li></ul>
    11. 11. Stress-Busters <ul><li>Seek professional help when overwhelmed </li></ul><ul><li>Learn to use relaxation techniques, such as mental imaging, Emotional Freedom Technique (“tapping”), progressive muscle relaxation and diaphragmatic breathing </li></ul>
    12. 12. 4 Cycle Breathing <ul><li>Breathe from your tummy </li></ul><ul><li>Breathe in to a count of 4 </li></ul><ul><li>Hold for a count of 4 </li></ul><ul><li>Exhale for a count of 4 </li></ul><ul><li>1 cycle = 4 breaths </li></ul><ul><li>Do 4 cycles per day </li></ul>
    13. 13. How can naturopathy help? <ul><li>What is naturopathic medicine? </li></ul><ul><li>Naturopathic medicine is a distinct system of primary health care that addresses the root cause of illness and promotes health using natural therapies. </li></ul><ul><li>Naturopathic doctors are highly educated primary care providers who integrate standard medical diagnostics with a broad range of natural therapies. </li></ul><ul><li>Naturopathic doctors work collaboratively with you to ensure your needs are met by treating the whole person : mind, body and spirit. </li></ul>
    14. 14. How can naturopathy help? <ul><li>NDs can: </li></ul><ul><li>Guide and coach you as you establish your new lifestyle. </li></ul><ul><li>Treat any health conditions you may have using therapies that are natural, safe, gentle, and effective. </li></ul>
    15. 15. QUESTIONS?
    16. 16. Thank You! <ul><li>Janet McKenzie, ND </li></ul><ul><li>Naturopathic Doctor </li></ul><ul><li>Family Chiropractic Centre </li></ul><ul><li>136 Young Street </li></ul><ul><li>Hamilton, Ontario </li></ul>

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