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Presentation by
Leonard “Lennie” Mees, MD
6202 SE 60th Avenue
Portland, OR 97206
503-236-8978
www.healthinnovators.org
Story of Stress
Stress: the Cocaine of Modern America
How you can beat the addiction with knowledge and empowerment
Preservation of Human Capital
Pay it ForwardStarring
Helen Hunt and
Kevin Spacy
Do the right thing for only one reason -
It’s the right thing to do!!!
What Causes Illness and Death?
80% results from American’s living unhealthy lifestyles
20% other things (including environmental exposures)
Willie Sutton Principle
Go where the money is!!
Opportunity!!!
Cost of Poor Health
• 1.6 trillion dollars - 2004
• 1/7 of GNP
• 2.6 trillion dollars - 2010
• 1/5 GNP
• 1 million lives to vascular disease - 35,000 more women
than men
• 80% potentially unnecessary
Stress and Your Heart• Stress releases adrenaline and cortisol
• These chemicals effect tiny micro-infarcts
• 100 x a day, 365 days, 20 to 30 years …. Or
• Chronic smoldering stress• “Swiss-cheese” heart!!!• Pump failure
• Irritable heart - Lethal arrhythmias
Cocaine and Your Heart
• Cocaine releases adrenaline
• Cocaine causes micro-infarcts ….
• Cocaine causes “Swiss-cheese” heart!!!
• Pump failure
• Lethal arrhythmias
• Just like stress!!!
You Can’t Tell Them Apart!!!
• Both are addictive• Both are lethal• Yet, on one hand, we accept
stress as part of our American landscape ….
• But, on the other hand, we (rightfully) malign cocaine abuse
• When will we learn?????
Are you a “Hot Reactor”
• BP elevates
• HR elevates
• 17% of total population
• 35% of professionals
• Combine with “anger-in” …high risk of sudden death
What we’ll talk about ...
• What is stress?
• Personalize it
• Flameout and burnout
• Prevention of stress
• Principles of stress management
• Stress management techniques
• My challenge to you ….
What is Stress?It’s not the large things thatsend a man to themadhouse …. No, it’s the
continuing series ofsmall tragedies that send the man to the
madhouse …not the death of his lovebut a shoelace that snapswith no time left …...
Perils of Peak Performance
Peak Performance
P
e
r Optimal Performance
f Flameout
o
r
m Burnout
a
n
c
e
Stress
Top Stressors?
• Job insecurity
• Doing more with less
• Time
• Not having a voice
• Employee relations
• Communication difficulties
• Family – balance with work
• Feeling trapped and/or static
• Change
Mindfulness MeditationLearn to live in the “Precious Present.”
Jon Kabat-Zinn, Ph.D.
If we are mindful, we will make good choices in food, friends, family, and finances
If we are mindful, we can accomplish goals we never thought possible
Think
• Derek Bok burned out at Harvard
• Took a teaching position at Stanford
• Started each day with one hour of
Thinking• Blank paper, pencil or pen and
• Think about your life
• Commit ideas to paper ….
An Idea not Committed to Paper Remains Simply a Wish
Robert G. Allen, author
Exercise
• A great stress preventer
• A superb stress manager
• Perhaps the best depression manager and preventer
• How good do you feel after a brisk walk?
Nutrition
• Do this experiment ….
• Eat a McDonald’s “Heart Attack in a Sack”
• Eat a self-selected and self-prepared meal of fruit, vegetable, and low-fat protein source
• How do you feel after each? Honestly!
Journaling
• A double benefit ….
• The emotional release of writing - what you did, what bugged you, what you loved
• The position of objective observer - seeing your life and problems, then solving them
ListenWhen I ask you to listen and you start giving advice,
you have not done what I asked.
When I ask you to listen to me and you begin to tell me why
I should feel that way, you are trampling on my feelings,
When I ask you to listen to me and you feel you have to do
something to solve my problems,you have failed me, strange
as that may seem
Perhaps that is why prayer works for some people,
Because
God is mute and He doesn’t offer advice or try to fix things, He just listens and trusts you to work it out yourself.
So please just listen and hear me. And if you want to talkwait a few minutes for your turn and I promise I’ll
listen to you.
Create Rituals
Power of Prayer
• Foundation
• Community
• Trust
• Hope
• Always available
Three Flavors of Communication
• Passive - Guess what I want?
• Aggressive - alienates everyone concerned
• Assertive - considers both sides, win-win, thoughtful, loving,
vulnerable - but oh, so worth the effort!!!
Love
• It makes the world go around• It prevents stress• It prevents depression• It can reverse coronary artery disease• How do you love? By your simple choice
Awareness
“A problem, once recognized, is half solved.”
George Washington
Perception
Stress is perception
not events
Choice
“Beyond that glorious
five-second rage,
Everything is choice.”
Elisabeth Kubler-Ross, MD
Joseph
Where do you speak from?
• Throat or your core, your heart
• Voice has a different register
• Clarity
• Beauty
• Vulnerability
• Love
Responsibility
As participants in an organized society,
We have the responsibility to make good choices
Go with the Forces of Nature
• Cope
• Bend
• Blend
Frog Asks for a Loan
• It’s a nik-nack, Patty Wak
• Give the frog a loan
• His old man is a Rolling Stone
Work Stress?
Keep an up-to-date resumeKnow five people whom you can call,
today, if you decide to switch jobs
(write their names down)
Balance Sheet Technique good bad• Healthy• Happy• Fine family• Good dog• Kids doing well • Two cars• Good vacations• Parents OK• Well liked by peers
• Money• Marriage• Job
The Six Months to Live Game
Divide all the “things” in your life into:
•What you think you should do
•What you absolutely must do
•What you want to do
Wouldn’t it be a shame, tragic, nearly criminal, if you died and didn’t do what you
want to do?
Play
• Charles Whitman and the Texas Tower
• Kevin Carroll of Nike
• Pete Carroll of USC
• What’s your play? (Chubby Bunny?)
• www.instituteforplay.com
Pay Attention
• To your colors
• To your clothes
• To your surroundings
• To your schedule
• To ….. ???
Use a Talisman
Ignore the Jerks
Follow the Lead of Leonardo Da Vinci
“Every now and then, go away, take a little relaxation, because when you come back to your work, your judgment will be surer. To remain constantly at work will cause you to lose power of judgment. Go some distance away, because then the work appears smaller and more of it can be taken in at a glance, and a lack of harmony or proportion is more readily seen.”
Leonardo
My Challenge to You
• You most likely won’t change
• But, you can
• Control
• Education
• Your keys to success
Earliest CAD Diagnosis
• EBCT
• Fast Spiral CT
• Cost about $400
• Available at major centers
• Could be the best moneyyou ever spent
“I Feel Better”
• I lost weight
• I started to exercise
• I learned to meditate
• I’m eating better
Your Doggie Bag
• What’s possible