How to Relax into a

New You!

Stress Management

How do you react to stress? How does your body feel?

• Inadequate Nutrition• Common Food Allergies• Inactivity• Repetitive Stress or Impact

Trauma on Joints

Causes of Physical Stress on the Body:

Causes of Mental Stress on the Body:

Shoulds

Blame

1. I deserve something better (Entitlement)2. This isn’t fair (Equality)3. They were/ It was supposed to… (Expectations)

1. Done on purpose to me (Assumed Intent)2. Bigger than it is (Magnification)3. Always, Never, They. Them (Globalization)

The Relationship Between Fat, Stress, and Health

Big Waist =• Cardiovascular Risk• Arthritis Potential• Diabetes Potential

Stress

The Relationship Between Fat, Stress, and Health

• The Omentum is a Fatty Layer under the Stomach Muscles.

• It’s the best source of energy once the liver is depleted of glycogen.

• Stress creates a steroid called cortisol, which is absorbed by the omentum, which increases its ability to store more fat.

• This causes you to become insulin resistant.

• That creates inflammation.

© 2012 Carol Merlo, M.Ed. All Rights Reserved

• The better you can breathe the better health you’ll have. If you do nothing else as a result of this programthan improving your breathing, you will be way ahead of the game.

• Deep breathing enables you to eliminate the buildup of stress hormones. These stress hormones build up inyour body and contribute to a number of negative processes, including anxiety, depression, and the buildupof inflammation unless you eliminate them through breathing.

• When you practice twenty minutes of deep breathing you will eliminate the excess cortisol levels in yourblood stream and bring your body back into balance. So breathing is critical to maintaining optimum healthand well-being.

Respiration

© 2012 Carol Merlo, M.Ed. All Rights Reserved

Respiration

© 2012 Carol Merlo, M.Ed. All Rights Reserved

When to Practice Deliberate Breathing

• At stop lights• While taking a shower• Sitting at the computer• Lying in bed before sleep• While in the bathroom

• Before you get out of bed in the morning

• While watching TV• Go outside and look at the birds and

breathe• When stretching

© 2012 Carol Merlo, M.Ed. All Rights Reserved

Let's Practice Breathing

Inhale to the count of two, hold to the count of eight, exhale to the count of four.

Keep increasing the count as you are able until you can inhale to the count of 12,hold for to the count of 48 and exhale to the count of 24.

© 2012 Carol Merlo, M.Ed. All Rights Reserved

We are Increasing Lung Capacity

(not the same as Breath Control)

The Health Benefits of Laughter

© 2012 Carol Merlo, M.Ed. All Rights Reserved

• Laughter has an obvious and powerful effect on the body and health. It is not only a result of happiness and humor but also a cause of it.

• Laughter triggers the release of endorphins and serotonin which are the feel good hormones that create feelings of euphoria, love and happiness. Laughter a great pain killer as well as a great antidepressantbecause endorphins can suppress pain making.

• The positive effects of laughter can prevent serious illness by increasing immune cells and antibodies to strengthen its ability to cope with viruses and disease.

• Laughter also protects the heart by improving the function of blood vessels, encouraging blood flow and over time improving cholesterol and blood pressure thereby helping to prevent heart attack, heart disease or other circulatory system diseases.

• Laughter relaxes the body by overriding stress and anger to relieve tension for up to 45 minutes after laughing.

• Laugh out loud for 5-10 min. each day.• Watch comedies.• Practice telling jokes.• Retell the day’s events, emphasizing the humor in them.

Practice Deliberate Laughter

© 2012 Carol Merlo, M.Ed. All Rights Reserved

www.CreateaHappyLife.com