a piece of peace

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A Piece of Peace

Presented by: Bill Byron

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Agenda:

• What is Stress?

• Identify Personal Sources of Stress

• Managing Stress = Finding Peace

• Tips for Reducing Stress

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0-149 Low susceptibility to stress related illness

150-299 Medium susceptibility to stress related illness.

Learn and practice relaxation and stress management skills and a healthy well life style.

300 and over High susceptibility to stress related illness

Daily practice of relaxation skills is very important for your wellness. Take care of it now before a serious illness erupts or an affliction becomes worse.

The Holmes and Rahe Social Readjustment Scale, devised in 1967 by Thomas H. Holmes, MD, and Richard H. Rahe, MD, at the University of Washington School of Medicine.

What’s your stress score?

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Stress Roller Coaster…

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What is Stress?

• The absence of inner peace.

• Wear & tear on the body.

• Any change you encounter in life.

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Stress

Good Bad

Acute Chronic

Illness Relaxation and Disease and Coping

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Sources of Stress:

• Situational

• Mental

• Physical

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What Are Your Stressors

Internal Stressors

• Self-Talk

•Attitudes & Beliefs

•Cognitive Distortions

External Stressors

• Work Problems

• Financial Problems

• Relationships

• Daily Problems

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“Ultimately the body becomes the battlefield for the war games of the

mind”

Brian Luke Seaward Ph.D.

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How We React To Stress…Event Occurs

Sympathetic Nervous System (Stress Response System)

Fight or Flight Response

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How We React To Stress…

• Physically

• Emotionally

• Behavioral

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It Might Be Stress…

• Sleep Disturbance

• Fatigue

• Muscle aches & pains

• Lack of enjoyment

• Irritability

• Frequent colds or illness

• Headaches

• Change in appetite

• Anxious

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Conditions Aggravated By Stress

• Cardiac Problems

• High Blood Pressure & Cholesterol

• Ulcers

• Sexual Desire

• Irritable Bowel Syndrome

• Colds

• Allergies

• Headaches/Migraines

• Immune System Disorders

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How Do You React To Stress

“ It’s not stress that kills us,

It’s our reaction to it.”

Hans Selye

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Managing Stress =Finding Peace

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Change your way of Thinking…

Optimistic:• Expect a positive outcome

• Open to change

• Willing to take risks

• Take responsibility

• Proactive approach

• Persistent

Pessimistic:• Expect a negative outcome

• Not flexible

• Doesn’t like change

• Takes the blame

• Over- generalize everything

• Exaggerates

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Change Your Way of Thinking…

• All or Nothing: self-evaluations• Overgeneralizations: an isolated experience changes everything.• Mental Filter: inability to see the positive

because dwelling on the negative• Disqualifying the Positive: finding a reason to devalue a compliment• Jumping to Conclusions: predicting what others are thinking and/or the future • Magnification: making mountains out of molehills• Personalization: the mother of guilt

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• Be Realistic

• Reframe problems – opportunity in disguise?

• Maintain your sense of humor

• Express yourself

• Don’t try to control events or other people

• Ask yourself “Is this my problem?”

• Source: www.helpguide.org

Positive Thinking = Less Stress

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Roses have both beautiful petals and piercing thorns.

Where do you choose to place your attention?

Brian Luke Seaward

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Coping with Stress

• Identify and resolve the stress.

– Laughter

– Time Management

– Journaling

– Hobbies

– Social Support

– Get Organized

– Communication

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There’s Nothing Like a Good Laugh

• Reduces stress

• Increases immune function, pain tolerance, and heart rate

• Helps us connect with others• We talk, make eye contact, and touch

more often

• Changes perspectives

• Replaces distress with good feelings

• Increases energy

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Tips To Cope With Stress:

• Balance work & play• Sleep well• Eat well• Exercise• Learn to accept what

you cannot change.• Be flexible• Try a new hobby

• Take a day off• Count to 10• Think positive• Take a walk• Breath!• Laugh• Slow down• Get Organized!

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Get Your Zzzzzzzzs

• Better Sleep Council (BSC) estimates that 51% of American’s say stress disturbs their sleep.

• A good night sleep = increased energy & clear thinking to deal with stress.

• Add sleep to your “to do list”

• Develop a sleep ritual

• Sleep in a cool, dark room

• Your mattress matters

• Exercise regularly

• Cut the caffeine at night– Source: www.bettersleep.org

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How Do You Cope

With STRESS

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Relax Your Body…

– Exercise– Massage– Deep Breathing– Pilates– Laughter

Addresses the symptoms of stress:

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Relax Your Body…

Exercise:• Think of exercise as

recess for adults.• Add exercise to your

“to do list” and do it on a regular basis.

• Try something new!• Love what you do!

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Deep breathing is a good way to relax.

Try it a couple of times every day. Here’s how to do it.

1. Lie down or sit in a chair.

2. Rest your hands on your stomach.

3. Slowly count to four and inhale through your nose. Feel your stomach rise. Hold it for a second.

4. Slowly count to four while you exhale through your mouth. To control how fast you exhale, purse your lips like you’re going to whistle. Your stomach will slowly fall.

5. Repeat five to 10 times.

A Breath of Fresh Air…

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Relax Your Mind…

– Meditation– Guided Mental

Imagery– Yoga– Reframing

Addresses the symptoms of stress:

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Give Your Brain a Break!Relaxation

• Sit quietly and think about nothing

• Take off your watch for an entire day

• Daily alone time

• Deep relaxation/Meditation

• Pray or reflect spiritually

• Experience nature

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Challenge Yourself in a New Way!

Stimulation

• Be creative—art, writing, decorating• Puzzles – problem solving• Read every day• Listen to a child• Journal daily or weekly—or at least for major events • Engage in a good conversation with a friend• Take a walk, ski, or swim

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How Do You RELAX

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“If you are looking for fast acting relief… try slowing down.”

Lily Tomlin

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Stress Busters…

• Random Acts of Kindness

• Just Say NO

• Take Charge

• Stay in Touch

• Smile

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Final Tips To Manage Stress

• Identify Your Stressors

• Changing Your Way of Thinking

• Practice Time Management

• Strong Support System

• Practice coping & relaxation

• Healthy Lifestyle

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Think About It ~ When Faced with Stress…

• Can you physically change the situation?

• Can you pay less attention to the stress?

• Can you reduce your stress with positive thinking – take away the negative.

• Source – www.muextension.missouri.edu

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Remember –STRESSED is     

 Desserts Spelled Backwards! Brian Luke Seaward

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What do we have for What do we have for you…you…

Anthem Wellness www.anthem.com 24/7 Nursing Hotline 1-800-544-1901

SoNH Employee Assistance Program www.dhhs.nh.gov/DHHS/EAP

NH DHHS Nutrition & Health Promotion www.dhhs.nh.gov/DHHS/NHP

SoNH Employee Wellness Program www.admin.state.nh.us/wellness

NH Local Government Center 1-800-527-5001

CVS Caremark www.caremark.com