Tools to Manage Stress Created exclusively for CDPHP by Barbara Stevens, CSMC © 2013 Stress Techniques, All rights reserved

About this Presentation The information in this presentation is provided for educational purposes only and should not be considered “medical advice” or a substitute for preventive health care. If you have questions regarding this information and how it relates to you personally, please consult your primary care physician or other qualified health care practitioner.

Goals: Understand the effects of stress on physical and psychological health Learn to incorporate techniques to create a healthier, more productive, and fulfilling life Bring Your Life into Balance

Stress Can Affect Your BodyYour MoodYour Behavior Headache Muscle tension or pain Chest pain Fatigue Change in sex drive Stomach upset Sleep problems Muscle “tics” Skin break-outs Weight gain High blood pressure Restlessness Lack of focus Lack of motivation Anxiety or nervousness Irritability or anger Sadness or depression Drug or alcohol abuse Over or under eating Tobacco use Forgetfulness Poor judgment Angry outbursts Social withdrawal

Where Does Stress Come From? Our attitudes, thoughts, feelings, and behaviors can generate endorphins or cortisol (internal stressors) –Desires vs. demands The environment, air, lighting, noise, water, food, animals, chemicals, temperature, etc. (external stressors)

Common Stressors Expectations Commitments and obligations Conflicts with our values Situations over which we have no control Time

Tools to Manage Expectations Know your own capabilities Set clear expectations early Communicate often

Tools to Manage Commitments and Obligations Write them down Know your priorities Learn to say “no”

Tools to Manage Conflicting Values Sometimes it’s yours and sometimes it’s somebody else’s. Be realistic and honest

Tools to Manage Situations Over Which We Have No Control Life Events and Stress exercise Become mindful of what your body is feeling –Anger and sadness: in the past –Fear and anxiety: in the future Take stock of the present moment –Name five things you: See Hear Feel

Tools to Manage Time If you don’t manage your time, someone else will. When you feel yourself rushing, STOP! Make time for yourself.

Do you become:Do you develop: Critical Withdrawn Restless and fidgety Irritable and impatient Jealous or suspicious Fatigued or hyperactive Nausea Heartburn Dry mouth Bitter taste Backaches Headaches Clumsiness Scratchy eyes Muscle stiffness Erratic breathing Sleeping problems Shivering or shaking Increased perspiration Know How You Feel Stress

Courtesy RealAge.com Years Count, but Stress Determines a Person’s “Real Age”

External Stressors Environment Water Food Lighting Noise Surroundings

[i] Based on “14 days to Wellness: The Easy, Effective, and Fun Way to Optimum Health,” by Donald B. Ardell Emotional Intelligence Relationship Dynamics Meaning and Purpose Nutritional Awareness Physical Fitness SELF- RESPONSIBILITY CREATING A WELLNESS MODEL

Becoming accountable for your health based on personal choices Developing a healthy lifestyle by knowing your personal stressors Self-Responsibility

Nutritional Awareness Sugar and caffeine stimulate the adrenal glands Food allergies and chemical sensitivities are stressors What are the effects of your food choices?

Decreases stress hormones, such as cortisol, and increases endorphins Uses up the excess adrenaline and has been shown to reduce cortisol production [i] [i] American Running Association, Running & Fit News 2004, Vol. 22, No. 5, p.3 Physical Activity

Relationship Dynamics Social Awareness Understanding how other people influence your behavior and how your behavior impacts others Being able to read body language and assess situations Communication dynamics  55% through body language  38% tone of voice  7% words Relationship Management Using self-awareness, self-management, and social awareness as you relate to other people for specific purposes over time

Meaning and Purpose Create an empowered, exciting future Decide on something you love to do, and commit to doing it 20 minutes per week

Not All Stress is Bad!

Work days absent % reduction Disability time % reduction Grievances % reduction Quality of service … % improvement Productivity measures % improvement Doctor's office visits % decrease Headache frequency % decrease Stress hyper-reactivity % decrease Prescription drug use % decrease Immunoglobulin A % increase Positive Results of Stress Management Training The Canadian Institute of Stress Management

Weekly Stress Log What happened? How did you feel? Where did you feel the stress? –body, mood, behavior Did it come from internal or external stressors? What did you think? How did it affect the rest of the day? How did you deal with it? What would you like to do differently?

Which tool will help you manage this?

CDPHP Online Resources My HealthSource: Log on to the secure member site at and click on My HealthSource CaféWell TM : CDPHP ® InMotion SM : inmotion.cdphp.cominmotion.cdphp.com My Online Wellness SM : Healthy Conversations: Log on to the secure member site at click on Go to PHA and Online Health Programs and Tools within the Healthy Changes – Where to Start box, then click on the Healthy Living tab 25

Additional CDPHP Resources CDPHP Behavioral Health Access Center: –CONTACT Lifeline crisis line: Health Coach Connection: or CDPHP community wellness classes –(518) or toll free at – Life Points ® (for qualifying plans) –Log on to the secure member site at and click on Start here - Take your PHA within the Get $365 in Rewards boxwww.cdphp.com 26