1. Finding Balance Holly Warth RN,BSN Columbus Community Hospital Certified Cardiac Rehab. Professional Certified Tai Chi Instructor ACSM Certified Exercise Specialist

2. Your body’s response to any physical or emotional demand

3. Fight or Flight Adrenaline Increases Heart Rate Increases Respirations Increase Blood Pressure Increases Gut Stops Digestion Fatty Acids, Cholesterol and Glucose are emptied into the blood stream Blood becomes thicker

4. Physical Symptoms of Stress Difficulty Sleeping, Nightmares Change in Appetite Fatigue Muscle Tension More Illnesses Stomach Problems Headaches Increased Blood Sugar Change in Bowel & Bladder

5. Don’t Worry, Be Happy

6. Take a Deep Breath Breathe with your Diaphragm Inhale 2 – 3 Counts – Breathe In Health, Rest Exhale 4 – 6 Counts – Exhale Thoughts, Worries Shoulders Down!

7. Positive Thoughts When one door of happiness closes, Another opens; but often we look so long at The closed door that we do not see the one Which has opened for us. Helen Keller

8. Journal Your Blessings Live Longer Happier More Social Less Illnesses More fun to be With

9. Everyday Stress Busters Surround yourself with positive people Listen to Music Watch Movies – Especially Comedies Exercise Regularly Read Take Naps Do Something You Enjoy Everyday Cry if you are sad Laugh a Lot

10. Progressive Relaxation Be Mindful of your Body Tune in to Tense vs. Relaxed Start at Tip of Head, Move Down Body – Tense/Relax Forehead & Scalp Face Shoulders/Neck Right Arm/Left Arm Stomach Right Leg/Left Leg

11. Guided Imagery

12. Use your senses Smell Sight Listen Feel

13. Mindful Practice Change your Brain! Be in-tune with your body Choose to Participate or Observe Tell your Mind how to React Slow Down, Listen, Choose Wisely Meditation 20 - 30 min

14. Tai Chi or Yoga

15. Anonymous Quote The only difference between a diamond and a lump of coal is that the diamond had a little more pressure put on it.

16. How do we change this? We construct our own beliefs, “We’re not going to make our health our own priority because we think our work performance will suffer, “ is a belief system we made up. Change your Brain Robert Kegan, PhD Harvard, Adult Development from Coach Meg

17. Motivation to Change What do you see in your future? How do you want to feel? What do you want to do? What do you love to do? Who is important to you?

18. Depression Major depression is an episode of sadness or apathy along with other symptoms that lasts at least two consecutive weeks and is severe enough to interrupt daily activities. Shown here are PET scans of the brain showing different activity levels in a person with depression, compared to a person without depression from WEBMD

19. Depression See your physician if you feel you are suffering from depression.

20. Balance Sleep Eat Drink Active Socialize Work Faith

21. Embrace Life Blue Zones By National Geographic, Dan Buettner Live Longer & Happier!

22. Sleep How many hours a night? 7 – 8 or more… Naps Sleep studies/Apnea

23. Alcohol What’s Low Risk Drinking? Males –no more than 14 drinks/week & no more than 4 drinks on any day Females – no more than 7 drinks/week & no more than 3 drinks on any occassion National Institute on Alcohol Abuse & Alcoholism

24. Active Goal 150 minutes/week for maintaining health 300 minutes/week to lose weight “Fast enough you can’t sing, but slow enough you can talk” ACSM

25. Faith, Family, Friends