Understanding and Learning how to Combat Stress Christie Harris Wellness Education Specialist Gundersen Lutheran Medical Center 2013

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

Definition of stress Stress is the body’s 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.

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.

Signs and symptoms of stress Emotional PhysicalBehavioral AnxietyHeadachesOver-reacting Sleep disruptionChronic fatigueActing on impulse AngerWeight gain/lossUsing substances Inability to concentrateNeck/shoulders tightnessWithdraw from relationships Crying easilyDigestion problemsFrequent feeling of agitation Unproductive worryFeeling irritableNail biting

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.

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.

What does one do? Understand what your stressors are…problems 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.

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

Quick Coherence – Quick Steps Heart Focus Heart Focused Breathing Heart Feeling

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

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. Tomorrow’s 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 Lutheran’s Stress Reduction & Relaxation Clinic