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MAIN POINTS. Recognize when you feel stress Train yourself to de-stress Learn to live in a peaceful way. WHAT IS STRESS?. A condition in which an individual perceives the demands of a situation as exceeding their resources Richard Lazarus and Susan Folkman. STRESSORS VS STRESS. - PowerPoint PPT Presentation
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MAIN POINTSMAIN POINTS• Recognize when you feel stress• Train yourself to de-stress• Learn to live in a peaceful way
WHAT IS STRESS?WHAT IS STRESS?• A condition in which an individual
perceives the demands of a situation as exceeding their resources
» Richard Lazarus and Susan Folkman
STRESSORS VS STRESSSTRESSORS VS STRESS
• Stressor - thing that causes stress -Physical or psychological -Real or perceived• Stress - our body/mind reaction -Physical and psychological
Stressor Perception StressStressor Perception Stress
HOW DO YOU EXPERIENCE HOW DO YOU EXPERIENCE STRESSSTRESS
• What are your triggers ?• What happens in your body?• What happens to your thinking?• What emotions do you feel?• What thoughts do you have?
– What do you say about yourself?– How do you label other people/situations?
IS STRESS ALL BAD?IS STRESS ALL BAD?• In short term - can help us• When in danger - keeps us safe• Helps our bodies heal• Sharpens our minds• The problem - ongoing stress
TOO MUCH STRESSTOO MUCH STRESS
• Animals - stress reaction works• Humans - ‘think’ and relive a
stressful reaction• Multiple stressors over years• We often forget to relax
PHYSICAL EFFECTS OF PHYSICAL EFFECTS OF LONG-TERM STRESSLONG-TERM STRESS
• ALL SYSTEMS• Diabetes, hypertension, heart disease• Mutes the normal stress reaction• Susceptible to infection• Chronic fatigue syndrome• Inflammatory disease• Damage our brain
CHRONIC STRESS SYNDROMECHRONIC STRESS SYNDROME• Irritable• Depressed• Poor concentration/memory• Anxiety• Poor sleep and fatigue• Vicious circle
STRESS RESPONSESTRESS RESPONSE
HOW DO YOU EXPERIENCE HOW DO YOU EXPERIENCE LONG TERM STRESSLONG TERM STRESS
• What happens to your body?• What happens to your thinking?• What emotions do you feel?
HOW DO YOU EXPERIENCE HOW DO YOU EXPERIENCE STRESS?STRESS?
• What are your triggers?• What happens in your body?• What happens to your thinking?• What emotions do you feel?• How do you know you’re burned
out?
How do you help yourself?How do you help yourself?
• What practical steps do you take to decrease your stress?
• In what ways does your spirituality or spiritual life help address stress?
THE ANTIDOTE TO STRESSTHE ANTIDOTE TO STRESS
• Dealing with acute stress• Looking at the big picture• AWARENESS IS KEY• Listen to your body• Watch your mind and emotions
ANTIDOTE TO ANTIDOTE TO ACUTE STRESSACUTE STRESS
• Notice - be aware• Center yourself with breathing• Think - Is the threat real?• Reassure yourself• Remember to relax - choice
PRACTICAL SOLUTIONS TO PRACTICAL SOLUTIONS TO DECREASE STRESS LEVELSDECREASE STRESS LEVELS
• Find a balance in your life• Stop the stressors• Rest and exercise• Use humour• Let Nature surround you• Listen to music, garden ...
STRESS AND EXERCISESTRESS AND EXERCISE• Very effective• Burn off the sugars and fats• Strengthens the heart• More energy, better sleep
LEARNING RELAXATIONLEARNING RELAXATION• Relaxation is a natural state• Relaxation techniques, massage,
meditation• Creates a response in the body• The feeling stays with us• Call upon the relaxation response
BREATHEBREATHE
QUESTIONSQUESTIONS
PHYSICAL EFFECTSPHYSICAL EFFECTSOF STRESSOF STRESS
HORMONAL CHANGES• Sugar and insulin release• Cholesterol release• Sex hormones decrease
PHYSICAL EFFECTSPHYSICAL EFFECTSOF STRESSOF STRESS
CARDIOVASCULAR CHANGES• Increase in heart rate and
blood pressure • Increase in blood clotting factor • Increase in sweating
PHYSICAL EFFECTS PHYSICAL EFFECTS OF STRESSOF STRESS
• Increase in respiratory rate • Increased tension of all muscles• Digestion slows down
HOW TO ELICIT THEHOW TO ELICIT THE RELAXATION RESPONSERELAXATION RESPONSE• Repeat a word, sound or prayer• secular - one, ocean, love, peace, calm• spiritual - “The Lord is my Shepard”, “om”,
“Hail Mary, Full of Grace”• Passively disregard everyday thoughts• Meditate