Balancing life’s issues, inc. Managing Stress Balancing life’s issues, inc.

Objectives Identifying Triggers How do you know you are stressed? Good Stress – Bad Stress Best Practices Visual Exercise

Identifying Triggers Questions to ask: Inner Stresses Outer Stresses What sets you off? What are your worries? Inner Stresses Comparing yourself to others Unrealistic expectations Fear of failure/success Outer Stresses Money Weight Children Family

How you know you’re stressed Trigger happens, nervous system responds with increased adrenaline and cortisol Body ready for action Heart pounds faster Muscles tighten Blood pressure rises Breath quickens Senses sharpen Example: You were just cut off in your car – what does your body feel like? That is an adrenaline rush.

Good Stress – Bad Stress The only “stress free” people are deceased Adrenaline sharpens our senses Helps us get it done If we get too stressed it lowers our immune system When you push it onto your co-workers or family members This is why an adrenaline rush makes us accomplish a lot – However our bodies cannot take this state for long. How do you know if it is too much? Everyone is individual and can handle different levels of stress

Best Practices Attitude Nutrition – Healthy Body Mass Index Exercise Sleep Friends and family – support system Time management Finances Volunteerism

Attitude Mind over matter Having a positive outlook is key to managing stress Remove or suppress negative people in your life and work Know what your personal goals are and focus on moving in a positive direction

Nutrition – Weigh Control Accept that there may be an issue Brainstorm all the choices you have Realize there is not one answer Understand there will be set-backs - acknowledge it is hard work Try something new, if it does not work try something else Do it with a friend or join a weight loss group The way we feel about our body effects everything else. The connection is when we physically don’t feel your best it is much harder to deal with stress. Good nutrition and weight effect all the same systems of the body influenced by stress. Cardio, nervous system, immune system, blood sugar and blood pressure. Stress will take its’ toll much quicker if a person is overweight. It takes hard work and is even more difficult because challenging behavior is always going to be all around us. Give suggestions to the group and ask what solutions have worked for them.

Exercise How much is enough? Many benefits! Aim for 5 minutes more a day. Many benefits! Health Weight Appearance Reduced Stress You don’t have to join a gym - increase your physical activity by changing how you do your daily tasks. Take stairs not the elevator Park farther from your office or when you shop Walk at lunchtime, after dinner instead of watching TV Studies now recommend that 20-30 minutes DAILY is a minimum requirement for exercise. You must do an activity that increases your heart rate to 60-80% of your max. heart rate.

Sleep Keep a regular bedtime Have a bedtime routine, including relaxation Aim for at least 6-8 hours uninterrupted sleep Avoid drinking or eating 3-4 hours before bedtime Stop hitting the snooze button Improve your sleep environment (dark, quiet) Curtail watching upsetting TV or news before going to sleep

Friends and Family Spend quality time with family Focus on quality – make it big Make sure to have couple time Keep your friends and family in the loop when making healthy changes. Create a “fun” list 10 things that you do with your loved ones that involve no food or money.

Time Management Get a BIG calendar Mark down “Can’t Miss” events Add in down time Say “no” as many times as you say “yes” Learn to prioritize Get unpleasant tasks done first. It is a skill – take a time management class or course Stop procrastinating!

Finances Know what your goals are and set them Have a plan to specifically achieve your goals Get the tools and help you need to implement your plan Re-visit your goals and your progress often Financial worries do stress us out. We can handle it by learning what we need to learn to deal with financial dilemmas one step at a time. It is not easy!! This is hard work and you may not be good at it and you may not like it, but you can get control over it. There are many resources out there to educate you on financial issues now. There is no excuse, take care of free services and advice from your local bank.

Volunteerism Giving back and helping others will help you Sets a good example for children Focuses attention outside of yourself Provides perspective May also include spirituality

Visual Exercise You are standing at the bottom of an escalator, you can make the situation worse by taking the escalator up or make it better by taking the escalator down. You cannot change the trigger, but you can make the situation better or worse by your response.