Is It Time to UNPLUG and RECHARGE?...Is It Time to UNPLUG and RECHARGE? Presented by: ... Balance is essential – do things that bring you peace Consider keeping a gratitude journal

Is It Time to UNPLUG and RECHARGE?

Presented by: Jennifer Burns RD/LD/CDE, Optum Onsite Health Specialist

Confidential property of Optum. Do not distribute or reproduce without express permission from Optum. 2

Stress is inevitable. We all have stress in our lives.

It’s how we respond to it and manage it that can make all the difference.

WHY FOCUS ON STRESS?

Confidential property of Optum. Do not distribute or reproduce without express permission from Optum.

Keeping up with CHANGE

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Source: www.source4women.com


SOUND FAMILIAR?


We are living in a 24/7 Culture

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Do you sleep with your cell phone next to you?

Do you sleep with a pedometer or fitness/technology device?

When your alarm goes off are you immediately checking your email on your phone?


Stress can be COMPLEX • Impacts emotional and physical health

• Vicious cycle: the more your body suffers, the more your stress increases

• Potential far-ranging negative effects including problems with digestion, high blood pressure, immune system, unhealthy food

cravings, depression, anxiety, chronic illnesses

• Impacts work, family, and relationships


Stress in the Workplace

Lack of control

Unclear job expectations

Dysfunctional site dynamics

Mismatch in values

Poor job fit

Extremes of activity

Lack of social support

Work-life imbalance

• Satisfied employees are more productive

• Stress affects those around us and impacts relationships

• Stress can harm the work atmosphere


Stress Continuum...Where do you place yourself? Source: The American Heart Association

1: I’m creatively and cheerfully engaged in life ~ very little stress. 2: I’m relaxed and expect to stay this way.

3-5: I can handle stresses and think of positive solutions to my challenges.

6–7: I’m moderately irritable, anxious or overwhelmed, and stresses feel burdensome.

8: My problems seem unsolvable. Many things are irritating or upsetting me.

9: Help! I’m about to lose it! 10: I have chart-topping negative emotions – an unmanageable amount of stress!

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NOW WHAT?!

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Stress is different for everyone,

but there are helpful ways to manage the stress

Focus on the stressors that you CAN control.


Make a plan

Spot signs of stress

• What are your stress sources and triggers?

Create a plan to restore balance

• You can control your responses to stressors

• Plan how you can reduce stress in recurring situations


Prioritize at home and at work

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•Don’t do things out of obligation

•Create a reasonable, realistic to-do list

•Plan and prioritize items on your list

•Get a jump on the day

•Know your boundaries

•Don’t schedule every moment

•Ask for help if you need it

•Try to minimize interruptions from others

•Be assertive but respectful about exploring options in the workplace that enable you to better balance work and home


“No” is a complete sentence

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• It’s ok to make time for you…no further explanation or apology needed

• Stress often arises from feeling out of control; some things are out of our control but you do have control over your REACTION

• Practice being imperfect rather than feeling like everything has to be perfect

• When you take care of YOU, you are a better parent, spouse, employee…


Taking care of YOU

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Unhealthy lifestyle choices can increase stress long-term.

Focus on:

PHYSICAL ACTIVITY

NUTRITION

SLEEP

RELAXATION AND MINDFULNESS


* Always get your doctor’s approval before starting any new exercise regimen.

Exercise – How to fit it in???

Physical activity may help relieve symptoms of depression and anxiety, in addition to helping with stress.

Make it a priority – schedule time for fitness

Shorter workouts if needed – start with a manageable routine and then work up to new goals

Make everything about movement…take the stairs, walk at breaks or lunchtime, consider desk exercises

Exercise before work

Involve your family or colleagues

Pick activities that you enjoy


Nutrition

Better food choices can help with:

immunity

less irritability

less fatigue

better concentration

Stress can contribute to unhealthy eating habits:

increased caffeine intake, missing meals, junk food binges

Which can then ultimately increase stress:

mood swings, fatigue, poor concentration, lowered immunity


Benefits of Sleep

• Maintain physical and mental health

– Fight infection, maintain healthy weight

– Reduced sleep can leave you anxious and irritable, as well as increase depression

• Improve memory and focus

– Helps rest body and mind, helps you to better recall information and focus on tasks

• Decreases the likelihood of accidents

– When we are tired our reaction time is slower

– Every year 100,000 traffic accidents are caused from fatigue

https://www.optum.com/content/dam/optum/resources/whitePapers/8310_Optum_Sleep_White_Paper_final.pdf


•http://www.sleepeducation.com/essentials-in-sleep/healthy-sleep-habits

Healthy Sleep Practices

QUALITY

•Avoid “sleep disrupters” before bedtime (alcohol, caffeine, tobacco, large meals, bright light exposure, exercising too close to bedtime)

•Keep your bedroom comfortable and quiet

•Talk to your doctor if medications are disrupting your sleep

QUANTITY

•Most people need 7-9 hours of sleep each night (this can vary)

CONSISTENCY

•Try to go to bed and wake at the same time each day; keep a schedule

•Develop bedtime habits


Mindfulness

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•Don’t live your life on “autopilot” – be present in the moment

•Have a here and now approach to living, let go of the past

•Understand your thoughts have power

•Sit quietly and focus on your natural breathing

•Allow emotions to be present – acknowledge them, and then let them go

•Work toward your goals and learn from experience


Carve out time for what brings you happiness!

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Balance is essential – do things that bring you peace

Consider keeping a gratitude journal

Analyze your self chatter and give yourself positive affirmations

Make time for activities that you enjoy…

Reading? Volunteering? Spending time with kids/grandkids? Dinner with friends?

~ Savor some alone time ~


What are your sources of happiness?

Think of something that:

Lifts your spirits

Inspires you to stay healthy

Gets you moving

Motivates you

Brightens your day

MAKE THIS YOUR ANCHOR


Retreat and Relax • Find a place where you can escape, even for a few minutes

• Start the day just “being” – no phone, no email – take deep breaths, pay attention to your breathing, meditate, pray, think

about positive things…what are you grateful for?

• Try deep breathing or progressive muscle relaxation

• Focus on accomplishments rather than mistakes

• Develop solutions to simplify your lifestyle

• Quiet your inner critic


Time to Recharge

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“Charging station”

Set aside time to unplug every day. During that time, plug in electronics and then have family or alone time.

“Technology-Free Bucket List”

Create a list in December of those things that you want to do for YOU in the next year (things for you, things with your spouse, things with your family). Each month put at least ONE of those things on your calendar and make it

happen. Force down time on your schedule. Think to yourself: If your power went out every day for one hour, what would you do?

Start somewhere; this is not going to happen overnight.

“Gratitude Journal”

Write something down, no matter what is happening in your day. There is always something to be grateful for…center yourself.


What can you change TODAY to take care of YOU?

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•Accept situations you can’t control

•Stretch

•Deep breathing

•Increasing sleep

•Humor

•Progressive muscle relaxation

•Massage therapy

•Yoga, tai chi, other exercise

•Listen to music

•Read a book

•Imagery and visualization

•Journaling

•Prayer

•Positive thinking

•Focus on your anchor


REMEMBER: It’s important to seek support if needed.

CONFIDENTIAL programs are available to you at no additional cost as part of your

benefits.

Work-Life Solutions

1-877-409-3389

HealthCare Advisor

1-855-583-3165

Jennifer Burns Onsite Health Specialist

(937) 225-4885

Reach out to others…

Sources: American Heart Association. http://www.heart.org/HEARTORG/GettingHealthy/StressManagement/FightStressWithHealthyHabits/What-Is-//Stress-Management_UCM_321076_Article.jsp Accessed: 07/31/2012. American Psychological Association. http://www.apa.org/helpcenter/stress.aspx Accessed 08/21/2012. Anxiety and Depression Association of America.http://www.adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety Accessed: 08/14/2012. Centers for Disease Control and Prevention. http://www.cdc.gov/features/sleep/ Updated: 09/23/2010. http://www.cdc.gov/sleep/about_sleep/chronic_disease.htm Updated: 03/01/2012. Federal Drug Administration. http://www.fda.gov/downloads/Drugs/ResourcesForYou/Consumers/BuyingUsingMedicineSafely/UnderstandingOver-the-CounterMedicines/UCM205286.pdf Accessed: 08/22/2012. Healthwise.org:http://www.healthwise.net/liveandworkwell/Content/StdDocument.aspx?DOCHWID=rlxsk#hw153409 Updated:04/20/2011. Helpguide.org:http://www.helpguide.org/mental/stress_signs.htm Updated: 07/2012. Liveanworkwell.com. https://www.liveandworkwell.com/member/search/showArticle.asp?aid=14004&lang=1&keyword=resilience Accessed: 08/14/2012. myOptumHealth.com: https://client.myoptumhealth.com/myoptumhealth/guest/page.esync?view=prelogin.learn.learnLanding&command=article&articleCategory=Life+Balance+&path=Stress+Management---Coping+%2B+Techniques---Life+Balance&article=402cf85a858df110VgnVCM1000005220720a____#.UBf1I7GLVa8.email. Accessed: 07/31/2012. https://client.myoptumhealth.com/myoptumhealth/guest/page.esync?view=prelogin.learn.learnLanding&command=DiseasesAndConditions&article=e13115f059259110VgnVCM1000005220720a____#.UCpZbHbKUzA.email Accessed: 08/14/2012. Mental Health America. http://www.nmha.org/go/live-your-life-well/eat Accessed: 08/22/2012. National Institutes of Health. http://newsinhealth.nih.gov/issue/Jan2012/Feature2 Updated 01/2012. National Sleep Foundation. http://www.sleepfoundation.org/article/sleep-related-problems/insomnia-and-sleep Accessed: 07/31/2012. Source4Women: http://www.source4women.com Accessed: 10/09/2015. U.S. Department of Veterans Affairs. http://www.ptsd.va.gov/public/pages/mindful-ptsd.asp Accessed: 08/22/2012. U.S. Department of Health and Human Services. http://womenshealth.gov/publications/our-publications/fact-sheet/stress-your-health.cfm#f Accessed: 08/14/2012. http://www.sleepeducation.com/healthysleep/healthy-sleep-basics/ https://www.optum.com/content/dam/optum/resources/whitePapers/8310_Optum_Sleep_White_Paper_final.pdf http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/exercise-important-in-shrinking-your-stress https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf

The information provided through the program is for informational purposes only and provided as part of your employee benefits. Program representatives cannot diagnose problems or recommend treatment and are not a substitute for your doctor's care. Discuss with your doctor how the information provided is right for you. Your health information is kept confidential in accordance with the law. The program may be discontinued at any time.

THE TELEPHONIC SERVICE SHOULD NOT BE USED FOR EMERGENCY OR URGENT CARE NEEDS. IN AN EMERGENCY,

CALL 911 OR GO TO THE NEAREST EMERGENCY ROOM.

http://www.heart.org/HEARTORG/GettingHealthy/StressManagement/FightStressWithHealthyHabits/What-Is-/Stress-Management_UCM_321076_Article.jsp








http://www.apa.org/helpcenter/stress.aspx

http://www.adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety













http://www.cdc.gov/features/sleep/

http://www.cdc.gov/sleep/about_sleep/chronic_disease.htm

http://www.fda.gov/downloads/Drugs/ResourcesForYou/Consumers/BuyingUsingMedicineSafely/UnderstandingOver-the-CounterMedicines/UCM205286.pdf






http://www.healthwise.net/liveandworkwell/Content/StdDocument.aspx?DOCHWID=rlxsk#hw153409

http://www.helpguide.org/mental/stress_signs.htm

https://www.liveandworkwell.com/member/search/showArticle.asp?aid=14004&lang=1&keyword=resilience



https://client.myoptumhealth.com/myoptumhealth/guest/page.esync?view=prelogin.learn.learnLanding&command=article&articleCategory=Life+Balance+&path=Stress+Management---Coping+%2B+Techniques---Life+Balance&article=402cf85a858df110VgnVCM1000005220720a____.UBf1I7GLVa8.email.







https://client.myoptumhealth.com/myoptumhealth/guest/page.esync?view=prelogin.learn.learnLanding&command=DiseasesAndConditions&article=e13115f059259110VgnVCM1000005220720a____



http://www.nmha.org/go/live-your-life-well/eat







http://newsinhealth.nih.gov/issue/Jan2012/Feature2

http://www.sleepfoundation.org/article/sleep-related-problems/insomnia-and-sleep









http://www.source4women.com/

http://www.ptsd.va.gov/public/pages/mindful-ptsd.asp



http://womenshealth.gov/publications/our-publications/fact-sheet/stress-your-health.cfm#f











http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/exercise-important-in-shrinking-your-stress






















https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf








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Is It Time to UNPLUG and RECHARGE?...Is It Time to UNPLUG and RECHARGE? Presented by: ... Balance is essential – do things that bring you peace Consider keeping a gratitude journal