The Impact of Stress

The Impact of Stress: Pursuing Priority Living: 

The Impact of Stress: Pursuing Priority Living Bonnie Berk, RN, MS, RYT

The Challenge: 

The Challenge Family EXTERNAL Work Attitudes Beliefs INTERNAL Expectations Behaviors School Community

Symptoms of Stress: 

Symptoms of Stress Physical symptoms Headaches Heartburn Muscle tension High blood pressure Rapid heartbeat Changes in bowel movements Weight gain or loss Cold hands and feet

Symptoms of Stress: 

Symptoms of Stress Psychological symptoms Irritability Preoccupation Depression or anxiety Crying for no reason Feeling useless Nightmares

Symptoms of Stress: 

Symptoms of Stress Behavioral symptoms Sleep problems Confusion or trouble concentrating Decreased productivity Aggressive behavior Talking too fast Abuse of drugs, alcohol, sex, or gambling

Definition of Burnout: 

Definition of Burnout “A state of mental and/or physical exhaustion caused by excessive and prolonged stress.” (Controlling Stress and Tension, Allyn & Bacon, Needham Heights, MS, 1996.)

Stages of Burnout: 

Stages of Burnout Remember, “Burnout” is a process that usually occurs sequentially, giving you the opportunity to recognize symptoms and take necessary steps to prevent it.

Slide8: 

Take the stress quiz and see how you rate on your stress level. How Stressed out are you?

Priority Living: 

Priority Living If you don’t know where you are going, any road will get you there…

Priority Living: 

Priority Living What are your priorities? Your inner life? Your outer life?

Priority Living: 

Priority Living Many of us are successful at making a living, but not quite as successful at making a life.  We have worked so hard to get this far that we have not had the chance to take a look around and see where we are or where we are going.

Focusing Inward: 

Focusing Inward Attitudes Beliefs Expectations Behaviors

 Adopt a Positive Attitude: 

Adopt a Positive Attitude Choose to look at stressful situations as challenges, opportunities or learning experiences rather than problems.

Changing Attitudes: 

Changing Attitudes You can’t control what happens to you and … You can control your reaction to it!

Beliefs: 

Beliefs What are your beliefs? Locus of control is an important component of individual wellness – What are your beliefs?

Beliefs: 

Beliefs “Whether you think you can or whether you think you can’t, you’re right!” - Mark Twain

Expectations: 

Expectations Happiness is not having what you want, it’s wanting what you have! Living a Life of gratitude – what does that mean? Acknowledge abilities and limitations

Changing Expectations: 

Changing Expectations Unrealistically high expectations. Self Others

Changing Expectations: 

Changing Expectations Learn to say “NO!” Be honest. Be brief. Be positive: Use the “Sandwich Technique.”

Behaviors: 

Behaviors Definition of Insanity: Doing the same thing over and over and expecting different results!

Slide21: 

Cognitive Behavioral Methods Can be the best way to lower your stress level Keep a Journal: Identify Your Stress Triggers – what stresses you out?

Cognitive Behavioral Methods: 

Cognitive Behavioral Methods Once you identify your stress triggers, you will be able to plan for them. You should also recognize activities that have a positive effect on your stress level, such as meeting a deadline, riding your bike, or reading before going to bed.

Cognitive Behavioral Methods: 

Cognitive Behavioral Methods Think of solutions for dealing with your stress triggers. These solutions include both ways to prevent stressful situations from happening as well as alternative reactions to them.

Restructuring Priorities: 

Restructuring Priorities Try to shift balance of stress-producing to stress-reducing activities. Eliminating stress is rarely practical or feasible, but there are many ways to reduce it’s impact. Adding daily pleasant events has more positive effects on the immune system than reducing stressful or negative ones.

Restructuring Priorities: 

Restructuring Priorities Take long weekends or vacations If source of stress is at home, plan times away even for an hour or two a week. Replace unnecessary time-consuming chores with pleasurable or interesting activities. Make time for re-creation.

Regaining Control: 

Regaining Control Feeling in Control increases your ability to cope with stressful situations and boosts your self esteem.

Regaining Control: 

Regaining Control Practice Healthy Living: Eating Sleeping Exercising Find Your Natural Rhythms

Regaining Control: 

Regaining Control Planning Put yourself on your calendar first! : If you don’t have a plan, you’re part of somebody else’s. Set realistic goals and priorities: An unplanned goal is a wish. Develop a plan for the unexpected.

Regaining Control: 

Regaining Control Organize: Gives the gift of time and energy! Make “to do” lists. Use a family calendar. Combine activities to get more done. Order things from catalogs and internet. Cook in large quantities. Laundry…. What laundry?

Regaining Control: 

Regaining Control Communicate Effectively to build and strengthen relationships. Family meetings Seek first to understand before being understood. Delegate – share the load! Establish support systems professionally and personally.

Relaxation Techniques: 

Relaxation Techniques Deep Breathing Meditation Biofeedback Yoga / Tai chi / Chi Gong Massage

Breathing: 

Breathing “We know that life begins with the first breath an ends with the last. But it is how we breathe in between the first and the last that greatly impacts how well we live this life.” - Nancy Zi The Art of Breathing

Meditation: 

Meditation There's scientific evidence showing how meditation works. In people who are meditating, brain scans called MRI have shown an increase in activity in areas that control metabolism and heart rate. Other studies on Buddhist monks have shown that meditation produces long-lasting changes in the brain activity in areas involved in attention, working memory, learning, and conscious perception.

Meditation: 

Meditation The soothing power of repetition is at the heart of meditation. Focusing on the breath, ignoring thoughts, and repeating a word or phrase - a mantra - creates the biological response of relaxation.

 Biofeedback: 

Biofeedback What is biofeedback? Biofeedback is a method of consciously controlling a body function that is normally regulated automatically by the body, such as skin temperature, muscle tension, heart rate, or blood pressure.

Yoga: 

Yoga Includes exercises to help improve flexibility and breathing, decrease stress, and maintain health. Yoga has been practiced for thousands of years in India and is based on the idea that the mind and body are one. Yoga improves health by improving how you see the world, which calms the spirit and decreases stress.

Massage: 

Massage Massage is one of the oldest healing arts. Chinese records dating back 3,000 years document its use. The ancient Hindus, Persians, and Egyptians applied forms of massage for many ailments, and Hippocrates wrote papers recommending the use of rubbing and friction for joint and circulatory problems.

Massage: 

Massage Massage therapy has proven beneficial for many chronic conditions, including low back pain, arthritis, bursitis, fatigue, high blood pressure, diabetes, immunity suppression, infertility, smoking cessation, depression, and more. Massage also helps relieve the stress and tension of everyday living that can lead to disease and illness.

Summary: 

Summary If you want to succeed at Priority Living, three “powers” must come from within you: Desire to change. Belief that you can change and that the desired change with be worth the effort. Decision to persevere until you succeed.

The Impact of Stress: Pursuing Priority Living: 

The Impact of Stress: Pursuing Priority Living “Almost everything we have, almost everything we do, is a byproduct of the choices that we make. Want a better life? Make better choices!” - Dorothy Lehmkuhl Organizing for the Creative Person