Understanding and Learning how to Combat Stress

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Understanding and Learning how to Combat Stress

• Christie Harris
• Wellness Education Specialist
• Gundersen Lutheran Medical Center
• 2013

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I was put on this Earth to accomplish a certain
number of things Right now I am so far behind I
will never die!
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Definition of stress

• Stress is the bodys normal response to anything
  that disturbs its natural physical, emotional or
  mental balance.
• Stress reduction refers to a variety of
  strategies that can counteract this response and
  it leads to a feeling of relaxation and
  tranquility.

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Stress FYI

• Over 300 billion is spent on workplace stress
• Approximately 80-90 of doctors visits are stress
  related
• The National Sleep Foundation, says the average
  American works 46 hours/week 38 of the study
  respondents in their study worked more than 50
  hours per week.

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Signs and symptoms of stress
Emotional Physical Behavioral Anxiety Headach
es Over-reacting Sleep disruption Chronic
fatigue Acting on impulse Anger Weight
gain/loss Using substances Inability to
concentrate Neck/shoulders tightness Withdraw
from relationships Crying easily Digestion
problems Frequent feeling of agitation Unproductiv
e worry Feeling irritable Nail biting
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How does one avoid stress?

• Stress is a part of life, we encounter it
  everyday.
• Stress is a perception. It is the impact of our
  obstacles that causes us to feel stressed.
• Believe it or not, we need stress in our lives to
  rise up to challenges in life. However,
  persistent stress can lead to chronic stress.

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Learning to recognize stressors

• A stressor is anything that throws your body out
  of balance. Anticipation of something happening,
  anxiety of not getting something done, stressors
  are our thoughts/perceptions!
• If stress can lead to illness, then reducing
  stress should aid in having the opposite effect.

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What does one do?

• Understand what your stressors areproblems in a
  relationship, feeling of being stretched too thin
  at work, health concerns, getting married or even
  getting a promotion at work.
• Keep a mental note or even a journal of your
  stressors, once you realize what is causing you
  stress, you can now develop a game plan.

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Develop a game plan

• Finding positive coping skills that best fit your
  personality and time restrictions.
• Some Examples
• Exercise, Gardening, Listening to music,
  Reading, Writing in a journal or poetry, Mental
  imagery, Yoga, Deep breathing exercises, Massage,
  Prayer, Stretching, Meditation, Taking a bath,
  Talking to someone, Art, Coloring, Crafts,
  Cooking, Cleaning, Reflection and Forgiveness,
  Spending time with family and friends, Getting
  into nature, Shopping, Tickler Notebook,
  Delegation

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Quick Coherence Quick Steps

• Heart Focus
• Heart Focused Breathing
• Heart Feeling

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Use Quick Coherence

• To access a positive emotional state love, care
  and appreciation. This sustains the shift.
• To prep before encounters with others.
• To prep before day begins, meetings/classes and
  sleep.
• To reset after each stress trigger to recover
  quickly
• When a situation needs more care or sensitivity
• Begins a new baseline in health productivity

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Today

• There are two days in every week about which we
  should not worry.
• Two days which should be kept free from fear and
  apprehension.
• One of these days is yesterday and its mistakes
  and cares, its faults and its blunders, its aches
  and pains. Yesterday has passed forever beyond
  our control.
• All the money in the world cannot bring back
  yesterday.
• We cannot undo a single word we said, yesterday
  is gone.
• The other day we should not worry about is
  tomorrow with its possible adversities, its
  burdens, its large promise and poor performance.
  Tomorrow is also beyond our immediate control.
• Tomorrows sun will rise, either in splendor or
  behind a mask of clouds. But it will rise. Until
  it does we have no stake in tomorrow, for it is
  as yet unborn.
• This leaves just one day - Today. Any person
  can fight the battle of just one day. It is only
  when you and I add the burdens of those two
  eternities - yesterday and tomorrow that we will
  break down.
• It is not the experience of today that drives
  people mad - it is the remorse or bitterness for
  something which happened yesterday and the dread
  of what tomorrow may bring.
• Let us, therefore, live but one day at a time.
• Gundersen Lutherans Stress Reduction
  Relaxation Clinic