coping with stress manejando el estrés a presentation by el sol volunteer and retired psychiatrist,...
TRANSCRIPT
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COPING WITH STRESSManejando el estrés
A Presentation by El Sol Volunteer and retired psychiatrist, Dr. Sue Chance, and ESL Coordinator, Vickie Granati
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Photos and illustrations from Microsoft Clip Art
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Stress comes from all directions— even from good things.El estrés proviene de todas direcciones, incluso de las situaciones positivas.
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Problems can be big or small.
Los problemas pueden ser grandes o pequeños.
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Going to a new countryIr a un país nuevo
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Loneliness / Soledad
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TOO MUCH STRESS MAKES US PHYSICALLY ILL!
DEMASIADO ESTRÉS NOS ENFERMA FÍSICAMENTE!
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Trouble SleepingProblemas para dormir
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High Blood PressurePresión arterial alta
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Stomach Problems, UlcersProblemas estomacales, úlceras
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Nervousness, Confusion, Poor JudgmentNerviosismo, confusión, falta de juicio
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Chronic stress reduces the immune system—this makes us more likely to become ill.
El estrés crónico afecta el sistema inmune, esto nos hace más propensos a enfermedades.
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Smoking, drinking, drugs, gambling and overeating make it worse! Fumar, beber, drogas, apuestas y comer en exceso lo empeoran.
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EVERYONE HAS STRESS.LET’S LEARN SOME WAYS
TO DEAL WITH IT.
TODOS TENEMOS ESTRÉS. VAMOS A APRENDER ALGUNAS MANERAS DE LIDIAR CON ESO.
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BREATHING: your mind can control the way you breathe and MINDFUL help you relax.
RESPIRACIÓN: su mente puede controlar la forma de respirar y ayudarle a relajarse.
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Relaxing Breathing
How to:• 1. Hands on belly• 2. Breathe in, count to 4• 3. Expand your stomach• 4. Hold breath• 5. Breathe out , count of 4
Como:• 1. Las manos en el vientre• 2. Respirar, contar hasta 4• 3. Ampliar el estómago• 4. Aguantar la respiración• 5. Exhalar, contar hasta 4
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Do Something Nice for yourself: Hand MassageHacer algo bueno para si mismo: masaje de mano
How to:• 1. Make small circles with
your thumb into your other hand.
• 2. Massage each finger.• 3. Switch hands.• 4. Add a positive
affirmation (Say to yourself, “My hands work hard, but can show love and affection.”
Como:• 1. Haga pequeños círculos con
el pulgar en la otra mano.• 2. Masajee cada dedo.• 3. Cambie de mano.• 4. Añadir una afirmación
positiva (decir, "mis manos trabajan duro, pero pueden mostrar amor y afecto."
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Stretch When You Feel TenseCuando se sienta tenso, estírese
• 1. Stand.• 2. Raise your arms• 3. Try to touch the
ceiling.• 4. Count to 5, relax,
stretch again. Repeat 5 times.
• 1. Póngase de pie.• 2. Levante los brazos.• 3. Trate de tocar el
techo.• 4. Cuente hasta 5,
relajar, estirar otra vez. Repita 5 veces.
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Take a break / Tome un descanso
• Go outside if the weather is fine.
• Salga al aire libre si el clima está bien.
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Walk outside and get fresh air.Salir a tomar aire fresco.
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Exercise / Ejercicio
• 20 minutes of exercise = 12 hours of improved mood
• Soccer• Basketball• Walking• Running• Dance• Fish
• 20 minutos de ejercicio = 12 horas de mejor estado de ánimo
• Fútbol• Baloncesto• Caminar• Correr• Danzar• Ir de pesca.
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• Make friends• Show interest in others• Ask others questions• If you accidentally
offend someone, say, “I’m sorry.”
• Hacer amigos• Mostrar interés en otros• Hacer preguntas• Si accidentalmente ofende
a alguien, decir, "lo siento."
Socialize: Loneliness = StressSocializar: Soledad = estrés
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Laugh / Risa
• Watch silly movies or TV• Remember something
funny.• Spend time with happy,
funny people
• Relajarse un rato• Ver películas graciosas o
TV.• Recuerde algo gracioso.• Pasar tiempo con
personas agradables.
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Meditate / Meditar
• Pray or• Close eyes and picture a
pleasant scene or• Remember a nice place
from the past.• Envision a pleasant
place for the future• Breathe deeply.• Be quiet.
• Rezar o• Cierre los ojos e imagine
una escena agradable o• Recuerde un lugar
agradable del pasado.• Imaginar un lugar agradable
en el futuro• Respira profundamente.• Mantenerse en silencio.
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Write: List the good and the badEscribir: Lista de lo bueno y lo malo
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Look at Your List / Mire su lista
• If your list of bad is longer than your list of good, tell yourself you have courage and perserverance.
• Si su lista de lo negativo es más larga que su lista de lo positivo, dígase: tu tienes coraje y perseverancia.
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Ask for Help!! / Pedir ayuda!!
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How to Get Help: Just Ask!Cómo obtener ayuda: pregunta!
1. Talk to your doctor.
2. See the El Sol Health Coordinator, Betzy Rega.
3. Join “Te Escucho.”
1. Hable con su médico.
2. Ver a Betzy Rega, Coordinadora de salud de El Sol.
3. Únase a "Te Escucho".
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THANK YOU—WE CARE ABOUT YOU!Gracias, nos preocupamos por ti!