The Path to Stress Relief: Unraveling the Mystery of The Yellow Brick Road

©2017 Magellan Health, Inc.

Objectives

After today’s training, you will be able to:

• Describe the origins of stress

• Recognize the stress response and barriers to stress relief

• Summarize the benefits and detriments of stress

• Utilize effective , individualized approaches to stress relief

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The Yellow Brick Road

• Wizard of Oz Paradigm

• Multiple stressors – Good and bad

• Searching for meaning/magical solution

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What is stress?

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• American Psychological Association’s annual stress survey: 25 % report high stress; 50% report moderate stress

• Stress is subjective

A response you have when facing circumstances that force you to act, change or adjust in some way to keep things balanced.

How the mind and body interact

Brain interprets something to be a stressor

Brain releases chemicals that stimulate the body

Fight-or-Flight

Brain tells the body it is safeand can relax

Brain releases chemicalsthat relax the body

Relaxation Response

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Sources of stress

• Major life changes

• Family/relationships

• Job

• Health

• Post traumatic stress

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Benefits of stress

Motivates you to do your best

Prioritize things

Over-commitment reduction

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Signs of stress

Racing heart

High blood pressure

Shortness of breath

Heartburn

Upset stomach

Digestive issues

Headaches

Trouble sleeping

Irritability

General anxiety

Decreased immune response

General aches & pains

(Familydoctor.org, 2010) (NIH, 2008) (Scott, 2009) (The American Institute of Stress, n.d.)8

Barriers to managing stress

What gets in the way:

• Family

• Work

• Life

• Time

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Emergency stress stoppers

• Take a walk

• Count to 10

• Be grateful

• Breathing/meditation

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Breathwork

http://www.cdc.gov/hrqol/wellbeing.htm#three22

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“Practicing regular, mindful breathing can be

calming and energizing and can even help with

stress-related health problems ranging from

panic attacks to digestive disorders.“

Andrew Weil, M.D.

Five minute breathing technique

Easy to do

Can be done anywhere

Remarkably effective at producing calmness

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Alternatives:

• 4-7-8 breathing exercise

• Breath counting

Mindfulness

• Gaining a new perspective on stressful situations

• Increasing Self awareness

• Focusing on the present

Mindfulness means paying attention in a particular way on purpose, in the present

moment, and nonjudgmentally.”

Jon Kabat-Zinn

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Benefits include:

Meditation types

Many different types of meditation:

• Mindfulness

• Tai Chi

• Yoga

• Guided imagery

• Progressive relaxation

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Self-talk

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Negative self-talk = increases stress

Positive self-talk = helps to control stress

Self-talk examples

Negative

I can't do this.

Everything is going wrong.

I hate it when this happens.

I feel terrible making this mistake.

Positive

I'll do the best I can.

I can handle things if I take one step at a time.

I know how to deal with this; I've done it before.

I'm human and we all make mistakes.

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Physical activity

Any type of exercise is beneficial to alleviating stress:

Releases endorphins

Acts as a distractor

Improves mood

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Sound therapy

• Has been used for thousands of years

• Different forms

• Not a substitute for medical treatment; can be used as an adjunct

• www.musictherapy.org

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Journaling

Does not require a lot of time and has many benefits:

• Decreases health symptoms

• Strengthens immune system

• Counteracts many negative effects of stress

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Tips:

Choice Give it time

Be kind to yourself

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Your Employee Assistance Program

Call toll-free or visit us at

www.MagellanHealth.com/member

24 hours a day/7 days a week

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