Managing Stress Gail Winston, RN, MSN Director of Health Promotion Council of Volunteer Administrators Annual Conference March 23, 2010

Stress our response to any change that our response to any change that requires adjustment requires adjustment

Stress and Change Both positive and negative changes are stressful. Both positive and negative changes are stressful. Changes tend to come in clusters. Changes tend to come in clusters. A large number of changes in a brief period of time increases stress and the risk of physical illness. A large number of changes in a brief period of time increases stress and the risk of physical illness.

Physical Response to Stress  blood pressure  heart rate  respirations   muscle tension   “flight or fight” chemicals   digestion

To reduce stress To reduce stress Determine exactly what’s causing the stress Determine exactly what’s causing the stress “What can I do about this?” “What can I do about this?” Remove the source of stress Remove the source of stress Remove yourself Remove yourself If you can’t change the situation, change your thoughts.

Healthy thinking !

Self Talk Constant, unceasing internal thought language Constant, unceasing internal thought language  describes   labels   labels   interprets   interprets  judges  judges  predicts  predicts Dominant thought theory Dominant thought theory

Self Talk OK STRESS! OK STRESS! Accurate, based in reality Inaccurate, exaggerated, untrue

Thoughts Create Emotion Negative  Fear, anger, stress Positive    Joy, calm, pleasure Reality is the goal! EventEmotion SELF TALK

Words are powerful… GloomHardshipDreadFearHateDespairLossDepressionTormentSadnessPainRegret

JoyCheerfulLaughterFunExuberantPlayfulJollySillyPleasureGentleCherishLove

Thoughts Create Emotion Negative  Fear, anger, stress Positive    Joy, calm, pleasure Event Emotion SELF TALK

Healthy Thinking Listen to your self-talk. Listen to your self-talk. Question what you hear. Question what you hear. Is this true? Is it helping me get where I want to go? Would I say this out loud? Would I let someone else talk to me like this? Is there another way of looking at this? Is this true? Is it helping me get where I want to go? Would I say this out loud? Would I let someone else talk to me like this? Is there another way of looking at this? If you like what you hear, keep it. If you like what you hear, keep it. If you don’t like it, change it. If you don’t like it, change it.

You are what you think!

Relaxation Response meditation laughing meditation laughing deep breath writing deep breath writing exercisehobbies exercisehobbies massageprogressive relaxation massageprogressive relaxation affirmationsvisualization affirmationsvisualization prayerinteracting with a pet prayerinteracting with a pet healthy thinkingtalking healthy thinkingtalking body scan islands of peace body scan islands of peace cryingreading cryingreading You are the expert concerning your stress and your relaxation.

That the birds of worry and care fly above your head, this you cannot change. That they nest in your hair, That they nest in your hair, this you can prevent. this you can prevent.