STRESS MANAGEMENT

Everybody has had a Bad Day!!!

STRESS: Body and Mind reaction to everyday demands or threats. Distress Negative Stress Too much pressure Trauma No coping skills Eustress Positive Stress Reaching Goals Competing Performing

Outlook on Life Pessimistic vs. Optimistic Resiliency: the ability to adapt effectively and recover from disappointment, difficulty, or crisis. People with resilience are able to bounce back quickly, even in the face of great hardships and tragedies. Resilient people show an ability to survive and thrive. They do not get overwhelmed when the going gets tough They view challenges need to be faced head-on and set specific ways to meet them

EMOTIONS Emotions are signals that tell your mind and body how to react… either good or bad. When in a dangerous situation, emotions like “fear” can trigger the body and mind to protect you. Adrenaline is released and can bring on the fight or flight response.

Handling Emotions Look below the surface of your emotion- what is this feeling really about? Do I have any control over what caused this feeling? Will this situation matter that much tomorrow, next year? Feelings are feelings, not facts. Strong feelings can be warnings or signals Use Positive feelings to inspire you Use Negative feelings to help you change You are not alone If the feeling doesn’t go away, seek help

Managing your Emotions Re-channel your anger in positive and productive ways. (Examples: Painting, drawing, or crafting. Physical activity like punching a bag, cleaning, running or building something) Get away by yourself, or have a good cry. Talk it out… vent! Write down exactly what you are feeling and why. Express your feelings freely. No one needs to see what you write. (Unsent Letter) Punch a pillow, or count to ten. YELL or SCREAM!!!!!!!!!!!!!!!

ASK YOURSELF Have you ever been so angry at someone or something that you’ve thrown things or slammed the door? Do you tend to remember irritating incidents and get mad all over again? Do you find yourself getting annoyed at little things family and friends do that get under your skin? If someone doesn’t show up on time, do you find yourself thinking about angry words you’re going to say to that person?

The Body’s Stress Response (aka general adaptation syndrome) #1. Alarm- 1st Stage Body and mind on high alert Adrenaline released Fight or Flight #2. Resistance- 2nd Stage Tries to repair damage and return to normal state Higher than normal level of functioning If too long, can cause problems #3. Fatigue- 3rd Stage Tired feeling, lowered activity Body and mind wear down

Humor Therapy The average pre-schooler laughs or smiles 400 times a day. That number drops to only 15 times a day by the time people reach age 35.

People smile only 35 % as much as they think they do. Laughter releases endorphins. Every time you have a good hearty laugh, you burn up 3 1/2 calories.

Laughing increases oxygen intake, thereby replenishing and invigorating cells. It also increases the pain threshold, boosts immunity, and relieves stress.

Aromatherapy Absorbed and carried into blood stream Balancing effect Used with massage therapy Commonly used: Lavender, Rosemary, Peppermint, Ginger and Grapefruit which can speed up your metabolism

Massage Therapy Benefits Relieves muscle tension and spasms Raises immune efficiency Improves circulation Relaxation Emotional reassurance Improves appearance Reduces stress Calms your nervous system

Headache Points

Rules Deep breathing Stay loose, let go Concentrate on your massage Listen to your emotions

Massage Therapy Massage Techniques: Gliding: with flat of hand to apply oil Kneading: to release tension (kneading bread) by pulling on muscles groups Draining: use of thumbs or heal of hand to improve circulation Pulling: motion to stretch muscles Wringing: moving the hands in a forward and back motion across the body, progress slowly up toward the head

Self Hand Massage Begin by rubbing in oil or lotion to prepare the skin to avoid uncomfortable friction. Stretch the fingers and pull them downwards gently with the other hand. Take each finger and squeeze or ‘coin-rub’ the finger. Take your thumb and index finger and squeeze the ‘web’ part between them. Repeat this technique between each finger.

Self Hand Massage