Messin’ with Stressin’ Don’t let stress keep messin’ with your life! Turn the tables on it and mess with it! Little background Job title eliminated after merge Broke up with boyfriend Brother died Moved Lots of sudden deaths in short time frame, including two brothers and a nephew Work full time School full time Total of 9 years of high stress

Causes of Stress Culture Traffic Unmet expectations People/Relationships Procrastination/time management Clutter Poor communication Lack of control Too much to do (not saying ‘no’) Codependency Others? Culture – high speed, expectations on ourselves from others Traffic – need I say anymore? Story of steve and I’s crazy driver Unmet Expectations People/Relationships Procrastination/time management Clutter (from some) Poor communication Lack of control over situation Too much to do (not saying no) Codependency Others? Everyone feels stressed from time to time. Not all stress is bad. All animals have a stress response, and it can be life-saving. But chronic stress can cause both physical and mental harm. There are at least three different types of stress: Routine stress related to the pressures of work, family, and other daily responsibilities Stress brought about by a sudden negative change, such as losing a job, divorce, or illness Traumatic stress, which happens when you are in danger of being seriously hurt or killed. Examples include a major accident, war, assault, or a natural disaster. This type of stress can cause post-traumatic stress disorder (PTSD). Different people may feel stress in different ways. Some people experience digestive symptoms. Others may have headaches, sleeplessness, depressed mood, anger, and irritability. People under chronic stress get more frequent and severe viral infections, such as the flu or common cold. Vaccines, such as the flu shot, are less effective for them. Some people cope with stress more effectively than others. It's important to know your limits when it comes to stress, so you can avoid more serious health effects. NIH: National Institute of Mental Health

Top Causes of Stress in U.S. www.statisticbrain.com Statistic Verification: American Psychological Association

U.S. Stress Statistics www.statisticbrain.com Statistic Verification: American Psychological Association

Stress Impact Statistics www.statisticbrain.com Statistic Verification: American Psychological Association

Stress Warning Signs Physical Headaches Indigestion Stomach aches Sweaty Palms Sleep difficulties Dizziness Back pain/tight neck/shoulders Racing heart Restlessness Ringing in ears Tiredness

Stress Warning Signs Behavioral Excessive Smoking Bossiness Compulsive gum chewing Attitude – critical of others Grinding teeth Alcohol overuse Compulsive eating Inability to get things done

Stress Warning Signs Emotional Crying Nervousness/anxiety Boredom – things have no meaning Edginess – ready to explore Feeling powerless to change things Overwhelming sense of pressure Anger Loneliness Unhappiness for no reason Easily upset

Stress Warning Signs Cognitive Trouble thinking clearly Forgetfulness Memory loss Inability to make decisions Thoughts running away Constant worry Loss of sense of humor The more items that apply to you, the more stress you are under

Experiences www.statisticbrain.com Statistic Verification: American Psychological Association

Unhealthy Ways to Cope Smoking Drinking too much Over/under eating Zoning out in front of TV/computer for hours Withdrawing Using pills/drugs to relax Sleeping too much Procrastinating Filling up every minute of the day to avoid facing problems Taking out your stress on others

Preventive Measures Exercise regularly Eat a healthy well-balanced diet Adequate Sleep Time Management/Planning ahead Give yourself a break

But what about RIGHT NOW!!!! Laughter/Play/Humor Breathe! Abdominal breathing Do As One (doasone.com) Exercise (yes, sorry to say) Which type varies by person Walking Running Biking Swimming Tai Chi Yoga Laughter: relaxes whole body; boosts immune system; triggers release of endorphins; protects the heart Breathing: Reduce stress and anger; improve relaxation; overcome fears; assist with those with PTSD; Do as One Exercise: releases feel-good brain chemicals; reduces immune system chemicals; increases body temperature; take your mind off worries;

Aerial Yoga

But what about RIGHT NOW!!!! Stress Balls/toys Journal Music Change of perspective (is it worth the stress?) Lighting Spiritual Tackling tough issues Vitamin B Stress balls: reduces excessive physical tension; helps forget other pressures Journaling –fewer stress related visits to doctor; improved immune system functioning; reduced blood pressure; improved lung function; improved liver function; fewer days in hospital; improved mood; feeling of greater psychological well being; reduced depressive symptoms; reduced absenteeism from work; quicker re-employment after job loss; improved working memory; improved sporting performance; Music; reduces stress hormone cortical Lighting: helps sleep better; think clearly; timing and release of hormones; regulation of blood pressure/glucose levels. Spirituality; feel a sense of purpose; connect to the world; release control; expand your support network; lead a healthier life

But what about RIGHT NOW!!!! Meditation Guided Mantra Mindfulness Massage (of course!) Progressive muscle relaxation Effective Communication Aromatherapy Herbal Teas Reflexology Learn to say ‘No’ Crystals Meditation: gives a sense of calm, peace and balance; gain a new perspective; reduce negative emotions; helps lower anxiety, asthma, cancer, depression, heart disease, high blood pressure, pain, sleep problems (Mayo Clinic) Massage: helpful for anxiety, digestive disorders, fibromyalgia, headaches, stress related insomnia, myofascial pain syndrome, nerve pain, soft tissue strains/injuries;sports injuries, (mayo clinic) Aromatherapy: relief from anxiety/depression

But what about RIGHT NOW!!!! Keep pictures of loved ones or cute things at your desk. Do as One