1. Eileen Wieder Crone, RD, MS, ERYT500 Central PA Academy of Nutrition and Dietetics September 21, 2015 www.raw4yoga.com

2. Learning Outcomes:  1. Student will describe the stress response and its effect on the nervous system.  2. Student will define stress, state the origins of stress and identify physical, emotional, and mental signs and symptoms of stress.  3. Student will practice techniques to prevent, manage and alleviate stressful situations (diaphragmatic breathing, meditation, yoga).  4. Student will list five practical, everyday tips to cope with stress.

3.  The only difference between a diamond and a lump of coal is that the diamond had a little more pressure on it.

4.  What is stress?  The automatic non-specific response to any change or demand  Anything that is considered taxing or exceeds an individual's resources  Anything that endangers the overall well- being of an individual  A response mediated by the autonomic nervous system

5.  Eustress or "good stress" ◦ provides motivation ◦ can be stimulating  Distress ◦ extends over a longer period of time ◦ makes us more susceptible to illness, accidents, mental changes, hormonal imbalances ◦ can affect the physical health of the body

6. What are the origins of stress?  Perceptual (in the mind)  Environmental (from our surroundings)  Physiological (of the body)

7. First, the Bad News The Stress Reaction Symptoms of Stress

8. Now, Here Comes the Good News Breathe…..

9. Squashing Stress – Ten Tips 1 - Unplug yourself from the office or family 2 – Sleep stress away 3 – Create a chill-out routine 4 – Take it outside 5 – Plan long weekends 6 – Become an escape artist 7 – Find a hobby 8 – Stop tension in its tracks 9 – Keep your stress kit handy 10 – S T R E T C H ! ! !

10. Number 1 – Unplug yourself from the office… or the family

11. Number 2 – Sleep stress away Did you know? Adequate sleep is the biggest stress reliever of all. Stress decreases quantity of sleep, messes with the quality of sleep, can cause insomnia, puts the brain in overdrive, and creates a vicious cycle. From “5 Ways Stress Wrecks Your Sleep (And What to Do About It) by Lindsay Holmes, Huffington Post, Sept. 26, 2014

12. Number 3 – Create a chill-out routine

13. Number 4 – Take it outside

14. Number 5 – Plan long weekends

15. Number 6 – Become an escape artist

16. Number 7 – Find a hobby

17. Number 8 – Stop tension in its tracks

18. Number 9 – Keep your stress kit handy lavender essential oilrelaxing music CD squooshy toyjokes/humor crayons and paperTension Tamer tea bubble wrapscented candle ….and more

19. Number 10 – S T R E T C H ! ! !

20. Remember: Much stress can be tamed through conscious choice; choose to be stress- resilient and happy! Thank you for your attention!