Presentation on theme: "More than Surviving – Thriving with Heart Disease By Shelton Kartun www.anger.co.za."— Presentation transcript:
More than Surviving – Thriving with Heart Disease By Shelton Kartun
Today’s Topics 1. Surviving versus Thriving 2. A Balanced Life 3. Resilience and Letting Go 4. Strategies for dealing with Stress 1. Surviving versus Thriving 2. A Balanced Life 3. Resilience and Letting Go 4. Strategies for dealing with Stress
1.Surviving versus Thriving Surviving implies having survived an ordeal AND continuing to live or exist, typically in spite of the ordeal or difficult circumstances. Thriving implies to make steady progress AND flourish, doing well, if not better, from day to day. Flourish is to continue to advance in a healthy way AND do well.
What Mode do You Want to be In? Survivor? Is that enough? Stretch ourselves mentally Certainly thrive Ideally FLOURISH – this should be your target mentally, physically, emotionally and spiritually
From helplessness to hopefulness “COPING” Accept your emotions. Express your feelings. Allow time for what YOU need. Involve and share with family. Don’t escape into loneliness. Keep in touch with friends. Join a support group. Seek a professional counsellor. Be nice to yourself and take care. Grow as a person. In Chinese crisis = opportunity.
2. A Balanced Life You have to do some balancing. Exercise Diet Rest Socialising Work
What is Stress? Physical Stress vs. Emotional Stress? “When you perceive you are not coping and feel anxious, helpless, overwhelmed or under pressure”
The Key to Stress Management Recognize your body’s response to emotional conditions and take steps to minimize or alleviate the stress triggers. Keep a stress-awareness journal. This will help you recognize where your body stores tension. The more aware you become of your body’s reaction to stress, the better you will be able to take steps to reduce the stress and metabolize the harmful build- up of stress hormones in your body: ADRENALIN AND CORTISOL
Stress & Heart Disease 1 in 7 males.... Heart problems <60yrs 2 of 5 adults.... High BP (Adrenalin) Release of fatty acids & glucose which converts to fat and cholesterol raising BP by clogging arteries. Results in chronic hypertension. With smoking/ caffeine heart rate increases 38 beats per minute. Slower repair and healing if chronically stressed. Stress=> Cardiovascular, muscular, respiratory, skin, sexual, GIT, eating disorders and substance abuse. Stress.... Heart Disease..... Heart Attack
How Does Stress Affect Us Physically? Emotionally? Mentally? Behaviourally?
Recognising Destructive Stress Behaviour Checklist Short tempered, withdrawn, minor accidents, achieving less, more mistakes, changes in concentration, eating, sleeping, sex drive, use of medication, more alcohol, cigarettes, tea, coffee, bossiness, compulsive eating, critical, impulsive, relationship withdrawal, job changes. Short tempered, withdrawn, minor accidents, achieving less, more mistakes, changes in concentration, eating, sleeping, sex drive, use of medication, more alcohol, cigarettes, tea, coffee, bossiness, compulsive eating, critical, impulsive, relationship withdrawal, job changes.
Stressors Illness Death Relationship/ family problems Work overload New job Unemployment Retirement Loss Crowds Relocation Daily hassles Legal problems Finances Perfectionism Change
Stressors Think about your stressors and create a list of what they are when you can so you can determine which things you can change to reduce your stress levels.
What Can I Change? CHANGEABLES What stressors are in our control to modify? UNCHANGEABLES What stressor are not in our control to modify?
Emotions and Stress There is a dynamic relationship between your emotional state and your stress levels e.g. Worry Stress or Stress Irritable Control your emotional health and you automatically control your stress.
3. Resilience and Letting Go Being able to bounce back after some adversity and hopefully emerge stronger. Finding a peace within and inner strength to: Be positive Be positive Flourish Flourish Have gratitude Have gratitude Live and love life to the fullest Live and love life to the fullest Let go of the past – Look to the future
Some Losses Primary Loss of one’s health Loss of one’s work role Loss of someone Secondary = less obvious Loss of independence Loss of being productive Loss of lifestyle Changed appearance Lower self esteem
Change We have a tendency to resist change. It creates stress. It makes a whole range of emotions surface which include insecurity, anxiety, fear, panic, disappointment, anger, upset, unstable, confusion etc. We can perceive it as positive or negative. We can respond to it as we do in grief.
Stages of Loss or Change
Skills to Increase Resilience Connect and Communicate with Others Be flexible e.g. routines, treatments Make realistic plans and take action Recognise and manage feelings Have self-confidence Find purpose and meaning See the Big picture as an Optimist Take care of yourself and others
4. Strategies for Dealing with Stress Do Exercise Have Quality Time with Family and Friends Healthy Balanced Diet Good Habits Positive Outlook Set Boundaries Regular check-ups Relax and get plenty rest
Our Thoughts and Self-Talk Matters Using motivational rather than stressful self-talk will get you through the day. Stressful Self Talk = There is nothing I can do! Motivational Self Talk = There is always something I can do!
Stress Management Tips Walking or swimming Vitamin supplements and anti-oxidants Yoga, pilates, meditation Relaxing Baths Aromatherapy, massage Time Out Move into forgiveness, communication, gratitude and understanding
Stress Management Tips Use a support network e.g. family Avoid addictions egg alcohol, smoking, drugs Build skills Reduce excess weight Set and pursue realistic goals Practice tolerance, flexibility, adaptability
Stress Management Tips Get enough sleep Recognise what you can change Use positive affirmations Don’t try and please everyone See stress as something that you can cope with Learn to say NO
Stress Management Tips Massage tense muscles egg shoulders, neck Do muscle relaxation Drink plenty water and avoid cold-drinks and too much tea and coffee Follow a well-balanced healthy eating plan Moderate, gentle exercise
Stress Management Tips Practice Mindfulness – take your time and observe Attend to your spiritual needs Take short, grounding 5 min breaks throughout the day Relax with friends Make regular contact with nature Deep breathing
Thriving on Stress See change as a challenge rather than a threat Commit yourself to handling the situation Start believing that you have some degree of control over the situation Take responsibility for discovering your solutions Be willing to talk about it Celebrate success, however small it might be. “Wheresoever you go, go with all your heart.” Confucius
Relaxation – the learned skill Deep breathing Progressive muscle relaxation Guided imagery Meditation, yoga, pilates Music and hobbies Biofeedback Pampering – massages, baths etc. Mindfulness
Mindfulness Exercise 1. Sit comfortably with eyes closed. 2. Follow your breathing in and out. 3. Acknowledge any thoughts or sensations and let them go by returning to your breathing.
Conclusion In conclusion, living with heart disease is a challenge, and presents with significant medical and psycho-social impacts. Heart disease of any form has a profound impact on a person's lifestyle, and it can often be hard for a person to change their lifestyle in response to a health problem. It is important to learn to recognise and manage stress and become resilient. In this way, it is still possible to enjoy a high quality of life and standard of living with appropriate medical advice and the support of family and friends. Go forward today, not only Thrive but Flourish. Thank you, Shelton Kartun In conclusion, living with heart disease is a challenge, and presents with significant medical and psycho-social impacts. Heart disease of any form has a profound impact on a person's lifestyle, and it can often be hard for a person to change their lifestyle in response to a health problem. It is important to learn to recognise and manage stress and become resilient. In this way, it is still possible to enjoy a high quality of life and standard of living with appropriate medical advice and the support of family and friends. Go forward today, not only Thrive but Flourish. Thank you, Shelton Kartun
Contact Details Website: TEL: FAX: The Centre covers all of SA and offers stress, conflict and anger management to individuals, couples and Organisations. The Director of the Centre is Shelton Kartun B.Sc (Hons) DMS M.ASC M.BAAM