Presentation on theme: "STRESS MANAGEMENT: SURVIVING LIFE’S BUMPS IN THE ROAD"— Presentation transcript:
1 STRESS MANAGEMENT: SURVIVING LIFE’S BUMPS IN THE ROAD Christina Sirmons, BS, CPT
2 Objectives Briefly review what stress is and its effects on the body Give strategies to help manage stress in your personal and professional life:Individual techniquesHealth breaks (during short breaks and lunch)Workstation set-upOffice exercisesTime managementTeam buildingWork Environment and Practices
3 General Adaptation Syndrome (GAS) Resistance:If the stressor continues, the body mobilizes to withstand the stress and return to normal.General Adaptation Syndrome (GAS)Exhaustion:Ongoing, extreme stressors eventually deplete the body’s resources so we function at less than normal.Alarm:The body initially responds to a stressor with changes that lower resistance.Homeostasis:The body systems maintain a stable and consistent (balanced) state.Stressor:The stressor may be threatening or exhilarating.Return to homeostasisIllness and Death:The body’s resources are not replenished and/or additional stressors occur; the body suffers breakdowns.IllnessDeath
4 The Effects of Stress on the Body Brain becomes more alert.• Stress hormones can effect memory and cause neurons to atrophy and die.• Headaches, anxiety, and depression• Disrupted sleepThe Effects of Stress on the BodyDigestive system slows down.• Mouth ulcers or cold soresHeart rate increases and blood pressure rises.• Persistently elevated blood pressure and heart rate can increase potential for blood clotting and risk of stroke or heart attack.Weakening of the heart muscles andsymptoms that mimic a heart attackAdrenal glands producestress hormones.• Cortisol and other stress hormones can increasecentral or abdominal fat.• Cortisol increasesglucose production in theliver, causing renalhypertension.Skin problems such as eczema and psoriasis= Immediate response to stress= Effects of chronic or prolonged stress= Other possible effects of chronic stress
5 The Effects of Stress on the Body Breathing quickens.• Increased susceptibility to colds and respiratory infectionsImmune system is depressed.• Increased susceptibility to infection• Slower healingDigestive system slows down.• Upset stomachMuscles tense.• Muscular twitches or nervous ticsReproductive system• Menstrual disorders in women• Impotence and prematureejaculation in men= Immediate response to stress= Effects of chronic or prolonged stress= Other possible effects of chronic stress
6 Effects of Stress on the Body Hypothalamic-Pituitary-Adrenal (HPA) axisComplex set of interactions between the 3 glandsMajor part of the neuro-endocrine system thatControls reactions to stressRegulates many body processes: digestion, immune system, moods and emotions, sexuality, energy storage and expenditureInvolved in the neurobiology of functional illnesses and mood disorders
7 Effects of Stress on the Body Adrenalin (epinephrine) is released by the adrenal glandsHeart rate increasesBlood vessels are constrictedFight or flight responseCortisol is released by the adrenal glandsIncreases blood sugarSuppresses the immune systemDecreases bone formation
8 Effects of Chronic Stress Higher levels of cortisol cause weight gainImmune system is dampened or suppressed causing the body to be more susceptible to infections (the older you are, the more stress effects the immune system)Interferes with the body’s ability to healMay play a role in the progression of breast cancer
9 Stress Affects Vary by Person More likely to SUFFER FROM chronic stressLess likely to SUFFER FROM chronic stressType A personalityExternal Locus of ControlConflict resolution strategy of avoidancePessimismType B, C, or D personalityInternal Locus of ControlConflict resolution strategy of addressing the issueOptimism
10 Stress managementLaughter Therapy – Laughter/humor therapy uses the physiological act of laughing to relieve stress, worry, and even pain. Laughter releases endorphins which are the body’s natural painkillers. This induces physical and emotional changes including a strengthened immune system, lowered blood pressure, strengthened social bonds, and much more. The positive effects of a few minutes of laughter can last for hours! Try the simple laughter therapy exercises below anytime you need to unwind.Call a friend or tell funny stories in a group of family or friends.Think of past funny experiences that once made you laugh (movies, TV shows, childhood memories)Think of funny sounding words.Observe your children and their natural, childlike silliness. Learn from them.Spend more time with people who smile and laugh a lot. It may rub off on you.If you make a mistake, laugh at yourself. Learn to forgive and laugh it off.
11 Stress management 4 -7- 9 Breathing Aromatherapy Practice any time when you are feeling stressed, anxious, or upset.Close your mouth and inhale through your nose for a count of four. Hold your breath for a count of seven. Exhale completely through your mouth for a count of nine. Repeat the cycle 1-2 more times.AromatherapyThe use of essential oils from plants and other aromatic compounds to help improve one’s mood and reduce stress and anxiety.Which scents invoke relaxation to you? Keep in mind that the scents should be subtle; too strong of scents can create stress.
12 Stress Management Encourage each other Meditation – the power of stillness and silencePractice positive thinkingIf I take this one step at a time, I can get this done!This will help make our customer’s experience easier, better, etc.Perform creative tasks during breaks (fingerpainting, sketching, listening to/playing music)
13 Time management Keep a time diary for a week Create SMART goals SpecificMeasurableAttainableRelevantTime-BoundCreate To-do lists (daily, weekly)Set up appointments for yourself for success (exercise, stress management, etc.)Schedule your priorities. DO NOT prioritize your schedule.
14 Time Management Delegate! Keep your work area clean. The average person wastes more than 20 min a day looking for misplaced items!Learn to say “No”Control time consuming communication habitssMeetings (more or less)When your doors are open to coworkers , visitors, etc.
15 What Does a Healthy Work Environment Look Like to You?
16 What does a healthy work environment look like? Employees are alert, creative, responsive, physically and mentally healthyEmployees manage time well and are resourceful, and work processes are efficientWorkplace policies make it easy to eat well and get physical activity at workEmployees communicate effectively with each otherEmployees are generally happy to be at work!In financial terms, the bottom line is improvedThe business thrives as a whole
17 Health Breaks Take your breaks! Get up and move around on your minute breaksLunch breaks: Eat for half of your break and do light exercises, stretches, or stress management techniques for the latter halfFeel too busy for breaks? You will likely be more productive if you use your breaks!
18 Workstation Set-up Keep live plants or even pets! Set up ergonomics for your deskDisplay a proper sitting posture diagram
20 Office Exercises Heel raises and toe raises (sitting or standing) Hip openersShoulder shrugsNeck rollsSmile (big toothy smile!)Chair dips and/or wall push upChair squats or wall sitsHip circlesYoga you can do at your desk
21 Work Environment Practices Strategies to improve your work environment practicesEnforce breaks – employees are more likely to be productive if they take breaksPut up pictures and signs that promote healthy eating and exerciseRole model, if you are in a leadership rolePromote group exerciseEncourage stretching and fitness breaks
22 Additional ResourcesSign up for the Bucket List Challenge online!Sign up for personalized health coaching online. A health coach will contact you to determine if you are eligible!Do you want additional help in stress management? Call us in for assistance with the programs we can offer you at or