BALANCING YOUR LIFE Carole Kihm, Principal Longfellow Middle School

QUOTES “A positive attitude may not solve all our problems but that is the only option we have if we want to get out of problems." -Subodh Gupta author "Stress Management a holistic approach -5 steps plan".” ― Subodh Gupta, Stress Management a Holistic ApproachSubodh GuptaStress Management a Holistic Approach

We cannot eliminate crises and everyday problems, but we can learn to deal with stress in a more effective way. Let’s look at the cycle of stress and how you can make this work in your favor. The stress cycle is a mind/body reaction. It pushes us to respond out of past programming.

Event Interpretation (perception) Self Talk Emotions Automatic physical response Behavior Outcome Filter (personal) EXPERIENCESEXPERIENCES

EMOTIONS/FEELINGS Whenever you are angry – you have an expectation that is not being met – Ask yourself - Is the expectation realistic? Example: I EXPECT AN IRATE PARENT TO BE PLEASANT TO ME. Is this a fair or realistic expectation? PROBABLY NOT. It’s not my place to tell anyone how their personality should or shouldn’t be. Can I make this person more pleasant? ABSOLUTELY NOT. What are my options? 1)Go crazy 2)Tolerate the person’ 3)Ignore the person 4)Be moody back 5)Be friendly in hopes they’ll lighten up Which options will serve me best? Until you can accept the fact that others can’t make you feel angry, guilty, happy—you’ll never be in control of your emotions. CONTROL IS THE KEY.

CONTROL IS THE KEY Physical Reaction Original Purpose Long Term Effect

EXPERIENCE STRESS REACTION ORIGINAL PURPOSE Heart rate increases Breathing is faster Digestion stops Blood leaves hands, head, feet Coagulation of the blood increases Extra sugars and insulin to break those sugars down are released Pump blood faster Provide more oxygen Divert blood to large muscles Minimize blood loss should injury occur Provide more energy LONG TERM EFFECT High blood pressure Chest pains from tired diaphragm muscles Ulcers Cold hands & feet Migraine headaches Chance of blood clotting increases, stroke Low blood sugar level makes you feel tired

Behavior – You choose how you’re going to handle the situation; again situation with moody coworker, what are my options? Outcome – don’t blame the outcome and behavior on the event – your interpretation and how you handle the situation are the keys Accepting responsibility means recognizing the “what is” of a situation and then identifying our options—rather than being hypnotized by the “what should be’s” and being paralyzed by fantasy options. Positive Affirmation I choose my own reactions—choose carefully who you’re going to allow to make you sick.

COPING STRATEGIES Relaxation Eating/Nutrition Journaling – Each day write down strengths of the day & thorns in our side; hook for patterns-themes; why do I want to go on living? Imaging – paint a picture of you accomplishing your goal Visualization – Visualize the positive emotions you feel as you accomplish your goal. Visualize your desired outcome. Affirmations – concise, clear statements, positively stated, that will lead you toward your goal; Positive self talk

Mindfulness Exercise Scheduling Personal Time Sleep Music