the path to stress relief: unraveling the mystery of the ......after today’s training, you will be...
TRANSCRIPT
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
Thank you!CONFIDENTIAL INFORMATION
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