The document discusses stress, its effects on the body, and various techniques for managing stress and promoting wellness. It defines stress and distinguishes between distress/chronic stress versus eustress. Chronic psychological stress can suppress the immune system and cause issues like ulcers if cortisol levels remain elevated. Meditation and relaxation techniques as well as healthy behaviors like exercise, sleep, and diet can help reduce stress and promote wellness by balancing cortisol and other stress hormones in the body. Regular meditation in particular has long term benefits and similar effects to medication in reducing stress responses.

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. Stress and Wellness Management Stress: The mind and body’s response to a perceived threat or challenge. Note that stress is not a thing rather than a reaction to a thing (stressor) Stressor: The event or perception that causes the mind/body to elicit a stress response.

3. Distress Note the relationship between distress and disease. ( dis-ease ) Distress or more commonly called “stress” can initiate the stress response sometimes called the “flight/fight response. Mobilizes the body to fight for its life. It’s a self-preservation adaptation.

4. Stress Response/Fast Response When a threat is perceived the fight/flight response takes place. Energy is instantly mobilized and several hormones released. Their common name is adrenaline. 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.

5. Stress Response/Slow response After the adrenaline is released a second hormone is manufactured in the body called cortisol. Cortisol’s job is to release additional stores of energy that replace the energy used up to fight or run away. Cortisol has several drawbacks if distress is chronic and constant (more on this later.)

6. Not all Stress is Bad Stress can be motivational! Eustress: From the word Euphoria Pleasant and Curative Stress Comes from elation and perceived events that are exciting Can give us the “Rush” Competitive edge

7. Most of today’s stressors are not life threatening, yet their cumulative effect can be. Consider the typical things that “stress” you out today. Examples? Not all people perceive all of these as stressful. How many of the stressors we listed are actually benefited by the stress response? Many of these stressors are classified as chronic psychological stress.

8. Chronic Psychological & Societal Stress

9. Chronic Societal Stress This is the stress that can cause dis-ease. 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. Elevated cortisol levels result in: Suppressed immune function Suppressed digestion (ulcers) Shuts down growth and repair Both mental and physical Over time can cause weight gain

10. Why don’t Zebras Get Ulcers?

11. Why don’t Zebras Get Ulcers? Their stress is not psychological. They don’t worry about their job responsibilities, blind dates, ozone depletion, global warming, taxes or living on a fixed income. Their stress response does what it evolved to do. Hormones cycle quickly and return to base level.

12. So why don’t some people seem stressed? Remember stress is the mind and body’s reaction to a perceived threat or challenge. Past experiences and genetics may determine our perception of threats & challenges and brain chemistry. Relative health, age, social situation and fatigue can change our perceptions of what is stressful. Some people manage their stress in healthy ways.

13. So what’s a stressed person to do? Stress/Wellness Management A lifestyle priority A plan that works for you. You have a variety of options These options give you a sense of control-There is hope.

14. The Relaxation Response

15. The Relaxation Response Dr. Herbert Benson/ Harvard Cardiologist founder of the Benson/Henry institute for mind and body. Western Medicine meets eastern philosophy. 1975 he describes the relaxation response Meditation elicits a strong mind/body experience. Long term benefits

16. What does Meditation do? The relaxation response: Lowers heart, respiration rate and B.P. Increases feel-good chemicals in the brain Helps to cycle cortisol Brings on feelings of wellbeing After 4-5 weeks of regular meditation the person’s response to chronic stress is greatly suppressed. Acts like a alpha/beta blocking drug for the heart.

17. The Relaxation Response Do this first thing in the morning. Sit in a comfortable chair in a quiet environment Close your eyes and relax your body. Focus on a word/phrase/thought that keeps you in the moment. Examples: calm, relax, smooth, warm, peace. You may use a relaxation cd to aid you. There are many types. Do this everyday for 15-20 minutes or two 10 minute sessions.

18. Other Wellness/Stress management techniques Diet & Exercise Sleep Vacations/planned fun. Hobbies/avocations

19. What does exercise do? Ever feel really good after a good workout? Endorphin release Dopamine production Balances cortisol Energizes the body and mind

20. Study of College Students Meditation reduced binge drinking 30% Exercise reduced binge drinking 30% Both meditation and exercise reduced binge drinking in students by up to 60% Why? Students claimed they didn’t feel “the need”

21. Sleep, you can’t live without it. Rat study/teamsters study. Sleep cycle requires long sessions of uninterrupted sleep to get maximum REM. Average adult needs approx. 8 full hours of sleep to feel fully refreshed.

22. What does sleep do for us? Balances stress hormones/cortisol. Scrubs receptors in our brain. Replenishes ATP to all cells Allow neurons to grow & consolidate memories Allows body to remove and repair damage from the toxic effects of free radicals in the environment. Increases physical, mental and emotional performances during periods of wakefulness.

23. Prioritize Guilt is a wasted emotion. You are so important to many people but you are also important to yourself. You can’t help others when you are sick. Are 19 hours of stressful wakefulness better than 16 hours of when you are at your best? How can you gain control?

24. Other Techniques for Stress management Listening to music. Volunteering to help others. Planning then doing a “fun” event with others. Vacation, party, concert, play. Reading, sleeping, dancing and more! Reduce sugar and processed food intake.

25. Side Effects Associated with Stress Reduction Health Happiness A Feeling of Radiant well-being Memories that can last a lifetime