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Practical Tools to Reduce Your Stress. The Most Common Stress Buster BANG HEAD HERE Place On Firm Surface Repeat As Often As Necessary.

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Presentation on theme: "Practical Tools to Reduce Your Stress. The Most Common Stress Buster BANG HEAD HERE Place On Firm Surface Repeat As Often As Necessary."— Presentation transcript:

1 Practical Tools to Reduce Your Stress

2 The Most Common Stress Buster BANG HEAD HERE Place On Firm Surface Repeat As Often As Necessary

3 What is stress? The result of harmful physical, chemical, or mental stimulus that occurs when outside influences are too great for the body to maintain its physiological balance. This leads to abnormal cascading effects and instability throughout the systems of the body which can cause a multitude of health issues. Stress is Unavoidable!

4 88% of students experience moderate to high levels of stress. One-third of new professionals leave the job after the first five years because of the stressful challenges. DID YOU KNOW…?

5 The Reason Students Face Unique Circumstances. Women should be especially alert to the overwhelming stress of wearing three hats--mom, wife, and student. Overcrowded Classrooms Testing pressures Paperwork Anxious parents Stressed-out friends

6 Causes Of Students Stress TIME PRESSURES Fighting through traffic Personal time Managing household responsibilities Red tape Keeping up with informational technology Class load Work Paperwork Paying the monthly bills Struggling with illness or disease

7 The Path Your Body Takes Under Stress Increased respiration Increased blood pressure Increased heart rate A cold sweat Pale face Tense muscles

8 Stressful postural positions This can have a profound effect on your health EVERYTHING is processed by the brain, just like a computer. Stressful thoughts Stressful foods

9 STRESS Chemical Mental Physical

10 What is Mental Stress? The over-stimulation of sensory The over-stimulation of sensory visual, auditory, and cognitive input. visual, auditory, and cognitive input. It affects the brains ability to It affects the brains ability to act and react with the world. act and react with the world.

11 Causes of Mental Stress Traffic Traffic News News Time demands Time demands Grades Grades Tragic events Tragic events Lifestyle changes Lifestyle changes Money Problems Money Problems Family Family Noise Noise Work Work Hectic Lifestyle Hectic Lifestyle Homework Homework

12 What is Chemical Stress? Toxic chemicals that enter our body Red Meats White Bread Flour Salt Sugar Pollution Pesticides Hormones Color Dyes Cigarettes

13 Polluted Air Tainted Water Junk Food Causes of Chemical Stress

14 Junk Food Causes Chemical Stress

15 Eliminate the 3 WHITES: White sugar White flour White salt

16 What is Physical Stress? The sheering, compressive, or torque forces placed on an object. The sheering, compressive, or torque forces placed on an object. Beyond its physiological ability to maintain the balance and strength. Beyond its physiological ability to maintain the balance and strength. Results in abnormal adaptations of the surrounding connective tissue. Results in abnormal adaptations of the surrounding connective tissue.

17 Causes of Physical Stress Accidents: sprains, strains, breaks, bruises Accidents: sprains, strains, breaks, bruises Surgery Surgery Birth Birth Punctures, bites Punctures, bites Burns Burns Long Term Diseases: HTN, Diabetes, CVD Long Term Diseases: HTN, Diabetes, CVD Poor posture Poor posture

18 Common Symptoms of Stress Headache Rapid breathing Fatigue Fluctuations in energy Tight muscles Upset stomach Sweaty palms Eyestrain Dry mouth Body aches and pains Exhausted at End of Day Anger Isolation Depression Anxiety Irritability/impatience Forgetfulness Difficulty concentrating Low self esteem Daydreaming Moody Insomnia Nervous Changes in eating patterns Inability to relax Accident prone Alcohol/drug abuse Reckless driving Negative attitude Decision Making Decreased Productivity Hinders Exercise, Sports Interferes with Hobbies

19 Stress Test Look at the following picture of a dolphin for 30 seconds. If you start to see more than one dolphin, YOU ARE UNDER TOO MUCH STRESS READY?

20 Almost every organ in our bodies can be affected Heart Liver Kidney Lungs Immune System Muscles Stomach Brain

21 Long Term Effects of Stress Depression Self-destructive behavior Smoking Overeating Heart disease Risk of alcohol or drug abuse Immune Disorders Digestive disorders Ulcers Increased incidence of cancer Arthritis Migraines Psychological problems High blood pressure Asthma Spinal column Subluxation

22

23 A new set of lungs and a new stomach every week. A new stomach lining every 5 days. A new liver every 9 months. A new heart every 18 months. YOU GET A NEW BODY EVERY SEVEN YEARS You Need FOOD WATER OXYGEN PROPER NERVOUS SYSTEM FUNCTION

24 The first symptom in 40% of heart attacks is: 84% of cancer patients have no symptoms. DEATH

25 Physical Events That Occur Are THOUGHTS First It Is Important To Manage Your Thoughts Anxieties Manifest Through the Body So, think positive, empowering thoughts

26 Stress Busters Stress Busters Breathing Breathing Drink water Drink water Blink Blink Chew gum Chew gum Take a time out Take a time out Write a To do list Write a To do list No heavy foods, sugars, coffee No heavy foods, sugars, coffee Stay in the present moment Stay in the present moment No news or radio for one week No news or radio for one week Laugh Laugh Exercise Exercise

27 Deal With Stress IDENTIFY your stressors BRAINSTORM for eliminating stressors COPE with remaining stress TAKE ACTION KEEP YOUR FOCUS

28 IDENTIFY your stressors Work-related Stress Work-related Stress Change in the Workplace Change in the Workplace Unclear Job Responsibilities Unclear Job Responsibilities Heavy Workload Heavy Workload Role Conflicts Role Conflicts Slow Career Progress Slow Career Progress Limiting Management Styles Limiting Management Styles Poor Working Conditions Poor Working Conditions Family Problems Family Problems

29 Examine what causes you stress by identifying your personal stressors. Examine what causes you stress by identifying your personal stressors. Look for patterns of events or people. Is it a particular worker or supervisor, or some other work condition? Look for patterns of events or people. Is it a particular worker or supervisor, or some other work condition? Focus on the stressors that you have the best opportunity to change. Focus on the stressors that you have the best opportunity to change. Accept those stressors that you cannot change Accept those stressors that you cannot change

30 Making changes is actually not as hard as it may seem. Making changes is actually not as hard as it may seem. Figure out what's ticking you off: Conduct a stress audit. Figure out what's ticking you off: Conduct a stress audit. Sit down with paper and pencil and make note of situations that fray your nerves. Sit down with paper and pencil and make note of situations that fray your nerves. Make good use of good stress and learn to eliminate or manage your response to bad stress. Make good use of good stress and learn to eliminate or manage your response to bad stress.

31 Don't waste time on what you can't control; look openly at everything--your commute, your lunch hour, your reactions. Don't waste time on what you can't control; look openly at everything--your commute, your lunch hour, your reactions. Once you uncover your most likely stressors, you can adopt solutions that bring greater peace. Once you uncover your most likely stressors, you can adopt solutions that bring greater peace.

32 Brainstorm for ideas by thinking about the many ways you can fix the problem. For example, if you are unsure about your job responsibilities, ask you employer for clarification Brainstorm for ideas by thinking about the many ways you can fix the problem. For example, if you are unsure about your job responsibilities, ask you employer for clarification Prioritize your ideas, starting with those that you can use right a way. Prioritize your ideas, starting with those that you can use right a way. Break down each idea into action steps Break down each idea into action steps BRAINSTORM for eliminating stressors

33 POSITIVE MENTAL ATTITUDE POSITIVE MENTAL ATTITUDE Stress is a part of life, but if you choose to respond to these stresses by REASON instead of FEAR, you will manage your stresses in a healthier way. Stress is a part of life, but if you choose to respond to these stresses by REASON instead of FEAR, you will manage your stresses in a healthier way. The brain doesnt care what kind of stress is coming in; it has to process it. If you go around with a negative attitude, its going to affect the nervous system, and its going to be delivered into your body. Watch out for Stinkin Thinkin. The brain doesnt care what kind of stress is coming in; it has to process it. If you go around with a negative attitude, its going to affect the nervous system, and its going to be delivered into your body. Watch out for Stinkin Thinkin. COPE with remaining stress

34 THINK ABOUT WHAT YOU ARE THINKING ABOUT The physical events that occur are thoughts first. Therefore, it is important to manage your thoughts. The physical events that occur are thoughts first. Therefore, it is important to manage your thoughts. Thoughts can create anxieties, high blood pressure, cancers, etc. They manifest themselves through the nervous system. The brain is like a computer. If I touch you with a finger vs. a hot poker, your brain is going to process this differently. If you drink paint, and you drink water, the brain is going to process this differently. Thoughts can create anxieties, high blood pressure, cancers, etc. They manifest themselves through the nervous system. The brain is like a computer. If I touch you with a finger vs. a hot poker, your brain is going to process this differently. If you drink paint, and you drink water, the brain is going to process this differently.

35 Can you avoid stress? Sorry, no. But you can manage it. Can you avoid stress? Sorry, no. But you can manage it. The most important thing to learn about stress is that it's often not the external events that are stressful, but how you perceive them. The most important thing to learn about stress is that it's often not the external events that are stressful, but how you perceive them. And perception is entirely under your control. And perception is entirely under your control. Think empowering thoughts about where youd like to go, or what youd like to do, and all the good possibilities that can occur in your life. Think empowering thoughts about where youd like to go, or what youd like to do, and all the good possibilities that can occur in your life. Learn how to take action if you are a procrastinator. Learn how to take action if you are a procrastinator.

36 CHOOSE YOUR VALUES Stress comes from not doing things in alignment with ones values; doing things for the wrong reasons. Stress comes from not doing things in alignment with ones values; doing things for the wrong reasons. What is a value? A value is what is most important to you in life. Do a Value Search. What is a value? A value is what is most important to you in life. Do a Value Search. If you can line your values with what you are doing everyday, you will wake up knowing that you are heading in a direction that you really want to go. If you can line your values with what you are doing everyday, you will wake up knowing that you are heading in a direction that you really want to go. You have one life to live. Dont you want to do the things that you love to do? You have one life to live. Dont you want to do the things that you love to do?

37 When is the last time that you went outside and looked up at the trees, smelled the flowers, and felt thankful for what youve got? When is the last time that you went outside and looked up at the trees, smelled the flowers, and felt thankful for what youve got? Whens the last time you went to a hospital and saw a little kid without any legs, or someone with tubes coming out of every part of their body? Be glad for what you have. Whens the last time you went to a hospital and saw a little kid without any legs, or someone with tubes coming out of every part of their body? Be glad for what you have. Were always focusing on the negative fews instead of the positive manys. Were always focusing on the negative fews instead of the positive manys.

38 We keep chasing after the things we dont have. We live in an acquisition society. If you keep thinking that someday youll HAVE, and then youll DO, and then youll BE, take another look. We keep chasing after the things we dont have. We live in an acquisition society. If you keep thinking that someday youll HAVE, and then youll DO, and then youll BE, take another look. Think about what you want, and what is most important to you in your life. What are your values? Love, security, peace of mind, happiness, fun? Decide what your values are, and direct your actions towards those types of things. Its an important part of your health. Think about what you want, and what is most important to you in your life. What are your values? Love, security, peace of mind, happiness, fun? Decide what your values are, and direct your actions towards those types of things. Its an important part of your health.

39 APPRECIATE WHAT YOU HAVE The next time you are bored for a whole weekend, tape your eyes shut, and live like a blind person for one day. Some people dont have a choice. If you can only stand to tape your eyes closed for ten minutes, do it. Then tell me how the flowers look, and what you see, and what you appreciate, and tell me where your stress levels are. The brain processes it all. The next time you are bored for a whole weekend, tape your eyes shut, and live like a blind person for one day. Some people dont have a choice. If you can only stand to tape your eyes closed for ten minutes, do it. Then tell me how the flowers look, and what you see, and what you appreciate, and tell me where your stress levels are. The brain processes it all.

40 Wake up in the morning saying, What could I see today that would be wonderful? Wake up in the morning saying, What could I see today that would be wonderful? What could I do to help someone else, and have fun doing it? What could I do to help someone else, and have fun doing it? Get a list of empowering questions that you can read to yourself every morning. Get a list of empowering questions that you can read to yourself every morning. In this world, there are accidents, deaths, and divorces, and you may start to look at life as a downer. So think about what you can be happy about, and most proud of. In this world, there are accidents, deaths, and divorces, and you may start to look at life as a downer. So think about what you can be happy about, and most proud of. How does that make you feel? How does that make you feel?

41 EMPOWERING THOUGHTS As you ask yourself empowering questions, youll get empowering answers. As your stress levels deplete, youll decrease stresses in your life, and decrease stresses in your body. As you ask yourself empowering questions, youll get empowering answers. As your stress levels deplete, youll decrease stresses in your life, and decrease stresses in your body. Problem-solving questions will move you forward to solutions. What questions could I ask myself to ensure positive answers and positive results? Problem-solving questions will move you forward to solutions. What questions could I ask myself to ensure positive answers and positive results?

42 After you do a value search, find out what you really want. Then think about if your actions are really going towards that, or away from it? Then, take action. After you do a value search, find out what you really want. Then think about if your actions are really going towards that, or away from it? Then, take action. TAKE ACTION

43 Managing stress in your daily life takes planning and persistence. Managing stress in your daily life takes planning and persistence. There is no quick fix for resolving most stressful situations. There is no quick fix for resolving most stressful situations. Although some stressful situations can't be changed, many more are within your control. Although some stressful situations can't be changed, many more are within your control. To lower our level of stress, you need to identify possible solutions that work best for you. To lower our level of stress, you need to identify possible solutions that work best for you.

44 Take an active role in managing your stress. Take an active role in managing your stress. Find a balance between work and family, and accept the support of friends and co-workers. Find a balance between work and family, and accept the support of friends and co-workers. Develop strategies for dealing with change, and maintain a positive attitude when confronted with stressful conditions at work and at home. Develop strategies for dealing with change, and maintain a positive attitude when confronted with stressful conditions at work and at home. How effectively you deal with stress in your workplace influences the amount of stress in your daily life. How effectively you deal with stress in your workplace influences the amount of stress in your daily life.

45 Are you happy where youre at? Are you happy where youre at? The more stress you place on your brain, the more stress gets thrown into your body, the more stress you get. The more stress you place on your brain, the more stress gets thrown into your body, the more stress you get.

46 The last thing to work on is your focus. Focus is everything. Everything we do in our life is based on our focus. The last thing to work on is your focus. Focus is everything. Everything we do in our life is based on our focus. If you want to make a change, it wont happen overnight or all at once. If you want to make a change, it wont happen overnight or all at once. If you make tons of goals, you wont have focus. If you try to just gain one little thing every thirty days, imagine where youll be in one year. If you make tons of goals, you wont have focus. If you try to just gain one little thing every thirty days, imagine where youll be in one year. KEEP YOUR FOCUS

47 Focus on one thing a month. If you put your focus on just making one little improvement, moving forward in one little way, youll make progress. Focus on one thing a month. If you put your focus on just making one little improvement, moving forward in one little way, youll make progress. Focus on making just one little change personally, professionally, socially, spiritually, or physically. Focus on making just one little change personally, professionally, socially, spiritually, or physically.

48 What kind of questions do you ask yourself every day? What kind of questions do you ask yourself every day? Do you wake up every Monday morning asking yourself, Why do I have to go to work today? Do you wake up every Monday morning asking yourself, Why do I have to go to work today? This leads to a series of negative thoughts about why you dont want to do something that you are going to do. This leads to a series of negative thoughts about why you dont want to do something that you are going to do. But, we never really do anything that we dont really want to do. Theres a reason that you want to go to work… focus on that. But, we never really do anything that we dont really want to do. Theres a reason that you want to go to work… focus on that.

49 The world isnt necessarily always wonderful, but there is a lot around us that we tend to delete because of the focuses we have. The world isnt necessarily always wonderful, but there is a lot around us that we tend to delete because of the focuses we have. If we focus on one thing, we delete another thing. If we focus on one thing, we delete another thing.

50 Look around and see what thing in this room is blue for five seconds. Now close your eyes. Look around and see what thing in this room is blue for five seconds. Now close your eyes. List everything in the room that is GREEN. List everything in the room that is GREEN. Do you focus on all the bad things that are in your life? Do you focus on the things that you cant do? As you focus, so will your body be directed to think and act. And whatever you believe, youre going to get. Do you focus on all the bad things that are in your life? Do you focus on the things that you cant do? As you focus, so will your body be directed to think and act. And whatever you believe, youre going to get.

51 Dont think of where you need to go, picture yourself there.

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