Develop Mastery Over Stress

1
Develop Mastery Over Stress

• The Art of Coping Gracefully
• Chapter 5
• CLP 1006
• MDC

2
Mind Body Connectionincreasing awareness

• STEP 1
• Active Relaxation
• Passive Relaxation
• Not as effective in reducing stress

3
Mind Body Connectionincreasing awareness

• STEP 2
• Key to active relaxation lies in your breathing
  patterns
• Breathing slowly, deeply, and regularly is the
  easiest and most accessible relaxation technique
• Diaphragmatic breathing
• Involves deep, slow, and rhythmic breaths
• Do you breathe using your chest or your
  diaphragm?

4
Mind Body Connectionincreasing awareness

• STEP 3
• Practice diaphragmatic breathing
• Practice Progressive Muscle Relaxation
• Practice Exercising/Stretching
• Practice Meditation

5
Meditationfocused awareness in the present moment

• Many physical and psychological benefits (reduced
  blood pressure, pain)
• Typically, you focus on a word or sound (mantra)
• Tai Chi is a type of moving meditation
• Meditation improves attitude including
  non-judgment, patience, trust, passivity,
  acceptance, and letting go.

6
Stress Hardy Attitudes

• Control
• Commitment
• Challenge

7
How Hardy are You?

• Complete inventory on page 94

8
Staying Healthy

• Improve Diet
• Vitamin B (helps you fight stress)
• Calcium (counteracts lactic acid)
• Eat a variety of foods including whole foods
• Avoid alcohol and caffeine
• Eat frequently and in a calm state
• Maintain health weight
• Quit Smoking
• Exercise Regularly (p.104)
• Eliminate substance abuse
• Practice Stress Management Techniques
• Follow medication regimen(s)