The document discusses the causes and effects of stress. It identifies the top three sources of stress as relationships, health issues, and work/performance demands. Stress is characterized by over-engagement, reactivity, urgency and loss of energy, and can lead to anxiety or physical health problems. The document provides tips for reducing stress through relaxation techniques like deep breathing, gratitude practices, healthy eating, sleep, exercise, and spending time in nature. It emphasizes finding balance by making choices that respect all aspects of one's physical, mental, emotional, and spiritual well-being.

1. The Wages of Stress
Sharon M. Weinstein, MS, RN, CRNI, FACW, FAAN

2. The 3 greatest sources of your
stress
• 1)
• 2)
• 3)

3. ..keep it from breaking you down
• The constant battle
• Resistance > health
• Lack of resistance > dis-ease
• Are you sick and tired of being sick
and tired?

4. Is it stress?
• Characterized by over-engagement
• Emotions are over-reactive
• Produces urgency and hyperactivity
• Loss of energy
• Leads to anxiety disorders
• Primary damage is physical
• May kill you prematurely

5. Which of these is stress?
 Your best friend and
his wife come to stay
at your house for a
week.
 You get the flu.
 The school calls you
about a sick child.
 You get laid off.
 You receive a
promotion at work.
 Your car has a flat
tire.
 You go to a fun
party that lasts till
2:00 a.m.
 Your dog gets sick.
 Your new bedroom
set is being
delivered.

6. I see the light…or do I?

7. Close your Eyes
• Picture the impact on your
body/mind/emotions/behavior

8. Your TEAM
» The physical you requires good
nutrition, appropriate weight, beneficial
exercise and adequate rest.
» The emotional you needs to give and
receive forgiveness, love and
compassion; needs to laugh and
experience happiness; needs joyful
relationships with yourself and others.

9. Your TEAM…
• The mental you needs self-
supportive attitudes, positive
thoughts and viewpoints and a
positive self-image.
• The spiritual you requires inner
calmness, openness to your
creativity, and trust in your inner
knowing.

10. What is Health?
• More than the absence of disease
• Your responsibility
• Depends on you, and the stress-free
environment you provide for your most
vulnerable commodity

11. Gratitude for Health
• Stress buster: helps us to manage
stressors
• Immune booster: more optimistic
• Adversity: sense of increased belonging
(post 9/11)

12. Nutrition for the Mind
• You are what you read
• You are who you surround yourself with

13. The Phases of Stress
 Alarm…react to the stressor
 Resistance…adapt to the stressor
 Exhaustion…ability to resist is reduced

14. Cost factors
• Family
• Relationships
• Health
• Performance and work demands

15. Your body’s perception
• To YOUR body, stress is synonymous with
change.
• Anything that causes a change in your life
causes stress. – good or bad
• When you find your dream apartment
and get ready to move, that is stress.
• If you break your leg, that is stress.
• Good or bad, if it is a CHANGE in your life,
it is stress to your body.

16. Tips and Techniques
» Set aside 20-30 minutes of uninterrupted
time on an empty stomach
» Play relaxation music
» Sit upright with your spine straight and both
feet on the floor
» Lie down if needed
» Deep breath for a minute or two until your
body relaxes

17. And…
• Push away distracting thoughts
• Relax for 20 minutes (or work up to it)
• Set an alarm for 25 minutes (in case you
are so relaxed that you cannot quit)
• Gently return your focus to the present
and stretch before getting up

18. The Time Factor
• Do deep breathing while driving to work and
during other stressful moments throughout
your day
• Get up 15 minutes earlier and spend time doing
stretching, relaxation, yoga, or journaling
• Take 2 minutes several times a day to tense
tight muscle groups for 10-15 seconds, and
relax them completely

19. Work…the source of stress
• Take a 15-20 minute walk.
• Get out of your chair at least once an
hour.
• Rid yourself of excuses by being
equipped.

20. Finally…
 Do the choices you make every day get you
what you want?
 If you answered "no" to any of these
questions, congratulations! You have
identified areas in your life that you may
want to change. This can be valuable
information.

21. Think about it…
 Do you confidently find solutions for the
challenges in your life?
 Do you feel valued and appreciated?
 Do you appreciate others and let them
know it?
 Do you have a circle of warm, caring
friends?

22. Don’t change your habits…
change your choices!
• Don't snack on junk food.
• Avoid sodas and coffee.
• Make healthy meal choices…stress-
free choices!

23. Atmosphere: work and
home…
• Odors can influence mood, attitude and
our sense of well-being
• Smell can act on our subconscious
• We can find aromas pleasant or
unpleasant and not know why
• Faith Popcorn, the futurist…
Atmos-fear

24. Hydration and our health…
• 75% of Americans are chronically
dehydrated
• First trigger of daytime fatigue
• Impacts joint and back pain
• A 2% decrease in body water triggers
short-term memory loss and makes it
difficult for one to focus on a computer
screen or printed page

25. Sleep deprivation…
• Sleep deprivation and
undiagnosed sleep
disorders are collectively
one of our most serious
problems

26. Nature’s signals…
• Our society is prone to
ignore or resist nature's
signal that we need more
sleep, and we often
resist far too long

27. Value yourself and your ideas

28. Lessons learned:
• Every idea is useful for something
• We are all useful for something
• We are all a part of the big picture
• It’s our choice who we are
• Perfection hides in the essence of
imperfection
• You can create your own stress, or
you can overcome it

29. • “Bless not only the road but the bumps
on the road. They are all part of the
higher journey.” - Julia Cameron

30. The Wages of Stress
» Actions
» Change
» Control
» Balance
Sharon Weinstein
sharon@smwgroupllc.com