Your Personal Wellness: Stress Management And Natural Energy Boosters

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Your Personal WellnessStress
ManagementAndNatural Energy Boosters

• Presented By
• Cascade Centers, Inc
• 503-639-3009

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The Effects of Stress on Your Body

• Stress/Distress continuum
• 43 of all adults suffer adverse health effects
  from stress
• 75-90 MD visits are from Stress related ailments
• 50 of emotional disorders often due to untreated
  stress reactions
• Occupational Safety and Health Admin stress a
  hazard for the workplace costing over 300
  billion annually

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Physiology of Stress
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Different Types of Stress

• Acute Stress
• Episodic Acute Stress
• Chronic Stress
• Traumatic Stress

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Tackling the Beast What are the Causes of YOUR
Stress and its Symptoms?

• Frustrations
• Conflicts
• Pressures

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What Did I Sign up for?

• Stress and frustration can lead to burnout
• Understanding Burnout
• Identifying Burnout pressure points

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Six Areas of Burnout-Stanford Review

• Workload
• Control
• Reward
• Community
• Fairness
• Values

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Personal Wellness Goals

• Concrete
• Measurable
• Realistic
• Affordable
• Accountability?
• Fun
• Do-able
• Maintainable

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What are the Obstacles to Your Personal Wellness
Goals?
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Limit Smoking and Alcohol Consumption

• Alcohol Lifts mood and disposition only
  temporarily
• Is a depressant
• Is high in calories with little nutritional value
• Is a diuretic and is dehydrating
• Smoking blocks oxygen from being absorbed by the
  lungs and reduces appetite

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Five Steps to Fighting Fatigue

• Get a health assessment
• Improve your diet
• Honor your sleep
• Detoxify
• Get active
• Try Supplements

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Foods High in Complex Carbohydrates

• Vegetables
• Baked potato
• Yams
• Corn
• Whole Grains
• Cereal
• Brown rice
• Whole grain pasta
• Kasha
• Barley

• Legumes
• Dried Peas
• Lentils
• Dried beans
• Tofu

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Useful Botanicals -four categories of Fatigue
alleviating Herbs

• Metabolic Stimulants
• Tonics
• Circulatory Stimulants
• Adaptogens

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Supplements

• Coenzyme q-10
• L-carnitine
• Siberian Ginseng
• Schizandra
• Multi-vitamin
• B-complex
• Omega-3 fatty acids

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Importance of Sleep and Nutrition

• Serotonin
• Ghrelin and 5-hydroxytryptophan and Whey rich
  Protein
• Sleep 8 hours per day
• Most important meal of the day?

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Honor your Sleep

• Reserve bedroom for sleeping
• Do not stimulate the mind or the body before
  sleep
• Have a relaxing routine
• Go to sleep and wake up at the same time
  everyday.

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Free Your Mind to Increase Your Energy

• Tap it out
• Ditch the drama
• Take a break
• Locus of Control
• Self talk
• Perfectionism
• Guilt

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Seven Tips for Deriving Energy from your
Relationships

• Make a values list
• Take inventory
• Make a list of those relationships that are no
  longer serving you
• Slowly break away from these relationships

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Seven tips Contd

• 5) Make a list of people you would like to become
  friends with
• 6) Write down the qualities of these people
• 7) Take one step toward making friends with
  someone on your list

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Move Your Body to Boost Energy

• Physical activity and regular exercise
• Try chair yoga
• Shake it off
• Take a tai chi break
• Short brisk walk

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Pump up Your Spirit

• Breathe
• Connect with someone
• Meditation
• Deep relaxation

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Cascade Personal Advantage

• Health Coaching
• Health Risk Assessment
• Targeted Intervention
• Online Services
• Weight and Nutrition Management
• Smoking Cessation
• Lifestyle Related Improvements

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Thank You!

• Cascade Centers, Inc
• 503-639-3009
• Your Employee Assistance Program