STRESS MANAGEMENT: SURVIVING LIFE

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STRESS MANAGEMENTSURVIVING LIFES BUMPS IN THE
ROAD

• Christina Sirmons, BS, CPT

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Objectives

• Briefly review what stress is and its effects on
  the body
• Give strategies to help manage stress in your
  personal and professional life
• Individual techniques
• Health breaks (during short breaks and lunch)
• Workstation set-up
• Office exercises
• Time management
• Team building
• Work Environment and Practices

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General Adaptation Syndrome (GAS)
Resistance If the stressor continues, the body
mobilizes to withstand the stress and return to
normal.
Exhaustion Ongoing, extreme stressors eventually
deplete the bodys resources so we function at
less than normal.
Alarm The body initially responds to a stressor
with changes that lower resistance.
Homeostasis The body systems maintain a stable
and consistent (balanced) state.
Stressor The stressor may be threatening or
exhilarating.
Return to homeostasis
Illness and Death The bodys resources are not
replenished and/or additional stressors occur
the body suffers breakdowns.
Illness
Death
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The Effects of Stress on the Body
Immediate response to stress
Effects of chronic or prolonged stress
Other possible effects of chronic stress
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The Effects of Stress on the Body
Immune system is depressed. Increased
susceptibility to infection Slower healing
Reproductive system Menstrual disorders in
women Impotence and premature ejaculation in
men
Immediate response to stress
Effects of chronic or prolonged stress
Other possible effects of chronic stress
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Effects of Stress on the Body

• Hypothalamic-Pituitary-Adrenal (HPA) axis
• Complex set of interactions between the 3 glands
• Major part of the neuro-endocrine system that
• Controls reactions to stress
• Regulates many body processes digestion, immune
  system, moods and emotions, sexuality, energy
  storage and expenditure
• Involved in the neurobiology of functional
  illnesses and mood disorders

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Effects of Stress on the Body

• Adrenalin (epinephrine) is released by the
  adrenal glands
• Heart rate increases
• Blood vessels are constricted
• Fight or flight response
• Cortisol is released by the adrenal glands
• Increases blood sugar
• Suppresses the immune system
• Decreases bone formation

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Effects of Chronic Stress

• Higher levels of cortisol cause weight gain
• Immune system is dampened or suppressed causing
  the body to be more susceptible to infections
  (the older you are, the more stress effects the
  immune system)
• Interferes with the bodys ability to heal
• May play a role in the progression of breast
  cancer

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Stress Affects Vary by Person

• More likely to SUFFER FROM chronic stress

• Less likely to SUFFER FROM chronic stress

• Type A personality
• External Locus of Control
• Conflict resolution strategy of avoidance
• Pessimism

• Type B, C, or D personality
• Internal Locus of Control
• Conflict resolution strategy of addressing the
  issue
• Optimism

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Stress management

• Laughter Therapy Laughter/humor therapy uses
  the physiological act of laughing to relieve
  stress, worry, and even pain. Laughter releases
  endorphins which are the bodys natural
  painkillers. This induces physical and emotional
  changes including a strengthened immune system,
  lowered blood pressure, strengthened social
  bonds, and much more. The positive effects of a
  few minutes of laughter can last for hours! Try
  the simple laughter therapy exercises below
  anytime you need to unwind.
• Call a friend or tell funny stories in a group of
  family or friends.
• Think of past funny experiences that once made
  you laugh (movies, TV shows, childhood memories)
• Think of funny sounding words.
• Observe your children and their natural,
  childlike silliness. Learn from them.
• Spend more time with people who smile and laugh a
  lot. It may rub off on you.
• If you make a mistake, laugh at yourself. Learn
  to forgive and laugh it off.

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Stress management

• 4 -7- 9 Breathing
• Practice any time when you are feeling stressed,
  anxious, or upset.
• Close your mouth and inhale through your nose for
  a count of four. Hold your breath for a count of
  seven. Exhale completely through your mouth for a
  count of nine. Repeat the cycle 1-2 more times.
• Aromatherapy
• The use of essential oils from plants and other
  aromatic compounds to help improve ones mood and
  reduce stress and anxiety.
• Which scents invoke relaxation to you? Keep in
  mind that the scents should be subtle too strong
  of scents can create stress.

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Stress Management

• Encourage each other
• Meditation the power of stillness and silence
• Practice positive thinking
• If I take this one step at a time, I can get this
  done!
• This will help make our customers experience
  easier, better, etc.
• Perform creative tasks during breaks
  (fingerpainting, sketching, listening to/playing
  music)

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Time management

• Keep a time diary for a week
• Create SMART goals
• Specific
• Measurable
• Attainable
• Relevant
• Time-Bound
• Create To-do lists (daily, weekly)
• Set up appointments for yourself for success
  (exercise, stress management, etc.)
• Schedule your priorities. DO NOT prioritize your
  schedule.

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Time Management

• Delegate!
• Keep your work area clean. The average person
  wastes more than 20 min a day looking for
  misplaced items!
• Learn to say No
• Control time consuming communication habits
• Emails
• Meetings (more or less)
• When your doors are open to coworkers , visitors,
  etc.

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What Does a Healthy Work Environment Look Like to
You?
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What does a healthy work environment look like?

• Employees are alert, creative, responsive,
  physically and mentally healthy
• Employees manage time well and are resourceful,
  and work processes are efficient
• Workplace policies make it easy to eat well and
  get physical activity at work
• Employees communicate effectively with each other
• Employees are generally happy to be at work!
• In financial terms, the bottom line is improved
• The business thrives as a whole

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Health Breaks

• Take your breaks!
• Get up and move around on your 10-15 minute
  breaks
• Lunch breaks Eat for half of your break and do
  light exercises, stretches, or stress management
  techniques for the latter half
• Feel too busy for breaks? You will likely be more
  productive if you use your breaks!

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Workstation Set-up

• Keep live plants or even pets!
• Set up ergonomics for your desk
• Display a proper sitting posture diagram

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You dont want to look like a praying mantis!
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Office Exercises

• Heel raises and toe raises (sitting or standing)
• Hip openers
• Shoulder shrugs
• Neck rolls
• Smile (big toothy smile!)
• Chair dips and/or wall push up
• Chair squats or wall sits
• Hip circles
• Yoga you can do at your desk

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Work Environment Practices

• Strategies to improve your work environment
  practices
• Enforce breaks employees are more likely to be
  productive if they take breaks
• Put up pictures and signs that promote healthy
  eating and exercise
• Role model, if you are in a leadership role
• Promote group exercise
• Encourage stretching and fitness breaks

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Additional Resources

• http//www.miracosta.edu/administrative/hr/StressR
  eduction.html
• Sign up for the Bucket List Challenge online!
• Sign up for personalized health coaching online.
  A health coach will contact you to determine if
  you are eligible!
• Do you want additional help in stress management?
  Call us in for assistance with the programs we
  can offer you at 619-466-4386 or
  healthcoach_at_miracosta.edu.