Workplace Yoga & Stress Management: Workplace Yoga & Stress Management


Rebekah Lohre, BA, MES: Rebekah Lohre, BA, MES Certified Personal Trainer & Sport Yoga Instructor Certified Medical Exercise Specialist Eight years teaching experience, totaling over 1500 hours of instruction Owner of Horizon Health & Fitness, Inc. (A Personal Training Studio in Middleton)


Workplace Yoga & Stress Management: Workplace Yoga & Stress Management Stress & Anxiety Quiz Effects of Stress Mind & Body Stress Reduction: Yoga at Work Yoga at Home


Stress & Anxiety Quiz: Stress & Anxiety Quiz Rate each of the following statements on a scale of 1 to 5, where 1 is 'Never', and 5 is 'Always’, based on how you feel at this time. Total up the points next to each statement to calculate your score. 1-Never 2-Rarely 3-Sometimes 4-Often 5-Always


Stress & Anxiety Quiz: Stress & Anxiety Quiz I have little control or influence over my work. My work interferes with my family/personal life. I have too much work to do and/or unreasonable deadlines. I think there is one right way to do things. I don't receive the recognition I deserve when I do a good job. I am easily irritated and/or upset. I have difficulty exercising. I have witnessed or am aware of bullying (physical or verbal bullying) in my workplace. I keep things inside and don't burden others with my problems. I feel as if I don't want to get up in the morning.


Stress & Anxiety Quiz: Stress & Anxiety Quiz It's difficult for me to express my thoughts and feelings about my work conditions to my superiors. I have difficulty making decisions. I tend to neglect my diet (eat irregularly, eat unhealthy foods, etc.). I try to do everything myself. I rush through the day and have no time left to relax. I make a 'big deal' about everything. I spend a lot of time complaining about the past. I have trouble sleeping and/or sleep too much. I suffer from headaches and migraines. I feel tired/fatigued for no real reason.


Results of Test: Results of Test 20-40: Low You have few things stressing you out in your life. You manage stress well. 41-60: Fairly Low You are likely experiencing some negative effects of stress. You might want to learn ways to deal more effectively with the stress in your life. 61-80: Moderate You may be suffering from chronic stress. It would be advantageous to you to learn ways to deal more effectively with change and to minimize the adverse effects of stress. 81-100: High You are probably suffering from some of the detrimental effects of stress and should seek out resources to help you cope more effectively. Some of the symptoms you may be experiencing include headaches, problems with sleeping (insomnia or sleeping too much), irritability, difficulty concentrating, depression, anxiety, difficulty balancing work and home, and indecision.


Warning:: Warning: Stress can cause severe health problems and, in extreme cases, can cause death. While these stress management techniques have been shown to have a positive effect on reducing stress, they are for guidance only, and you should take the advice of suitably qualified health professionals if they have any concerns over stress-related illnesses or if stress is causing significant or persistent unhappiness. Health professionals should also be consulted before any major change in diet or levels of exercise.


Psychological Effects of Stress: Psychological Effects of Stress Stressaholics (the addiction to stress) Decrease in Productivity Lowers creativity and problem solving Affects ability to work well with others Burnout: “A state of physical, emotional and mental exhaustion caused by long term involvement in emotionally demanding situations.” - Ayala Pines & Elliott Aronson


Physical Effects of Stress: Physical Effects of Stress 75-90% of all doctor visits are for stress related ailments & disorders! Stress has been linked to: cancer diabetes breakdown in the immune system alcohol and substance abuse cardiovascular disease


Stress is Adaptive: Stress is Adaptive “Fight-or-Flight” Cavemen vs. Corporate The General Adaptation Syndrome Alarm Phase Resistance Phase Exhaustion Phase (Burnout)


Reducing Stress: Reducing Stress Take frequent breaks Exercise Eat healthy Completely “disconnect” daily Put things into perspective


Sign of Stress in the Workplace:: Sign of Stress in the Workplace:


Yoga at Work: Yoga at Work Sit up straight! Move and bend! Maximize your lunch hour! Don’t forget to breathe!


The 10 Minute Retreat: The 10 Minute Retreat Find a quiet place, turn off the phone Use a yoga mat, blanket, or towel Light a candle and put on soft music Do the following series once or more, depending on your time constraints. Spend the last 2-5 minutes breathing deeply and just relaxing. (if you only have 2 minutes-- do this step!)


Forward Fold: Forward Fold Calms the brain and helps relieve stress and mild depression Stretches the hamstrings, calves, and hips Strengthens the thighs and knees Improves digestion Reduces fatigue and anxiety Relieves headache and insomnia


The Tree: The Tree Strengthens thighs, calves, ankles, and spine Stretches the groins and inner thighs, chest and shoulders Improves sense of balance Relieves sciatica and reduces flat feet


The Dancer: The Dancer Stretches the shoulders and chest Stretches the thighs, groins, and abdomen Strengthens the legs and ankles Improves balance


Triangle: Triangle Stretches and strengthens the thighs, knees, and ankles Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine Helps relieve stress Relieves backache


Downward Dog: Downward Dog Calms the brain and helps relieve stress and mild depression Energizes the body Stretches the shoulders, hamstrings, calves, arches, and hands Strengthens the arms and legs Relieves headache, insomnia, back pain, and fatigue


Plank : Plank Strengthens the arms, wrists, and spine Tones the abdomen


Child’s Pose: Child’s Pose Gently stretches the hips, thighs, and ankles Calms the brain and helps relieve stress and fatigue Relieves back and neck pain when done with head and torso supported


Breathe: Breathe Breathe!


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