1. Manage Stress & Improve Well Being: IPPN, Killarney, May 2013. Karen Belshaw, Stress Management Ireland; www.stresstraining.ie

2. Overview What Is Stress? Getting The Best Out Of Yourself Symptoms & Sources of Stress Personality Types Coping Strategies Wellness Plans

3. What Is Stress? Stress Is Natural Alarm State… HPA & SNS Subjective Real V Imagined Relaxation Response: perception, personality, coping skills

4. Why Manage Stress ? Brain and body not functioning at optimum level Immune System and others put “on hold” BP & Pulse increase Sweating/Palpitations increase Panic Attacks Positive Side of Stress

5. Sources Of Stress ? Environment Social Physiological Your Thoughts

6. How Well Do You Know Yourself? Personality Types Extrovert Time Urgent Competitive Easily Angered Workaholic Vocally Impatient Poly Phasic Guilty when Relaxing Move, Eat, Drink, Speak, Rapidly Increased Risk CVD Introvert Free From Type A Behaviours Accept Delays Accept Help Need To Display Achievement Can Enjoy Games Without Being Competitive Can Let Tasks Go Decreased Risk CVD

7. Awareness FINISHED FINES ARE THE RE- SULT OF YEARS OF SCIENTIF -IC STUDY COMBINED WITH THE EXPERIENCE OF MANY YEARS OF EXPERTS.

8. opportunityisnowhere

11. Perception We look with our eyes but we see with our brains

12. What Is Your Weak Link? Gastrointestinal? Cardiovascular? Musculoskeletal?

13. Do You Suffer Regularly From Any Of These Symptoms? Physical: Headaches Muscle Tensions Frequent Colds & Flu Panic Attacks Teeth Grinding Digestive Upsets Insomnia Nausea Silly Mistakes Mental & Emotional: Anxiety Worrying Forgetfulness Negative Attitude Indecisive Poor Concentration Low Productivity Depression Lack Of Confidence

14. Recent Survey of 850 Schools - IPPN 2009 Reports From Principals: Exhaustion Migraine Anxiety Insomnia Feelings of Hopelessness Burn Out Isolation Personality Changes

15. Instant Coping Skills 60 Seconds PMR Positive Commands

16. Self Talk “I am doing the best I can and that’s ok..” “Let it go, its in the past…” “There is nothing I can do about this situation right now…”

17. Something To Think About… What Is Wellness? What Is Happiness? How do they relate to Stress Management …?

18. Wellness Plan Audit demands & resources Prioritise time Develop hobby Don’t use alcohol to relax or sleep Diet & Exercise Create more fun in life Think positively Devise relaxation plan Learn to say No! Drink more water Have a dream to look forward to Make work part of your life not all of it Regular Micro Breaks Cultivate Confidente

19. Top Tips… Focus on what you can do and not what you can’t do Anxiety causes us to focus on negatives A regular routine sets a mood Use Mental Imagery to rehearse Selective Attention

20. What To Do Now ? Make A Plan Coping Skills: Choose 2 Wellness Programme