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Published byLilian Kelly Modified over 8 years ago
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Stress = Response The mental and physical response and adaptation by our bodies to the real or perceives changes and challenges in our lives. Stressor: Any real or perceived physical, social, or psychological event or stimulus that causes our bodies to react or respond.
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Sources of Stress Concerns over: Money Work The economy Family responsibilities Personal relationships
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Too Much Stress? Stress is a significant health hazard. Too much can impact mental, physical, and emotional well being. There is a difference between distress and eustress.
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Reducing Stress Two methods of reducing stress: Avoid stress. ○ Anticipate and recognize our personal stressors. Deal with it. ○ Develop skills to reduce or better manage the stressors we cannot avoid.
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Reducing Stress Practice mental work. Assess stressors and solve the problems. Make a list and act on it. Change how you think and talk to yourself. Get rid of: ○ Pessimism ○ Perfectionism ○ “Should-ing” ○ Blaming ○ Dichotomous thinking (good or bad extremism)
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Reducing Stress Develop a supportive network of friends and family. Cultivate your spiritual side. Manage emotional responses. Quell anger by understanding your “anger style.” Do not hold in emotions. Manage your time. Downshift your lifestyle.
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Instant Stress Reducers Exercise Raises endorphin levels. Reduces existing stress hormones. Sleep Refresh, recharge, and cope later. Eat well Balanced, healthy diet. Overeating, under eating, and eating the wrong foods can cause distress on the body. Take some “me time.” Use relaxation techniques.
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Relaxation Techniques Yoga Tai Chi Meditation Diaphragmatic Breathing Visualization Progressive Muscle Relaxation Massage Therapy Biofeedback Hypnosis Chromatherapy Aromatherapy
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Yoga 5,000 year old practice. Combines meditation, stretching, and breathing exercises. Several types: Classical yoga ○ Ancestor of modern yoga Hatha yoga ○ Most body focused ○ Breath control and asanas.
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Tai Chi “Meditation in motion.” Originally a form of self-defense. Noncompetitive and self-paced. Defined series of postures and movements in a slow, graceful manner without pause. Video: http://www.mayoclinic.org/healthy- living/stress- management/multimedia/tai-chi- video/vid-20084646
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Meditation Many types. Most require: Sitting quietly for 15- 20 minutes. Focusing on a word or symbol. Controlled breathing. Soft music. Guided meditation. Video: http://www.mindfulmuscle.com/5-top-guided-meditations/
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Diaphragmatic Breathing Also called deep breathing. Breathing that maximally fills the lungs. Involves movement of the diaphragm and lower abdomen. “Belly breathing.” Video: https://www.youtube.com/watch?v=kgTL5G1ibIo
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Visualization Create mental scenes using your imagination. The choice is yours. Think of a relaxing place. Natural settings Think peaceful thoughts. Block out external stressors. Goal is to try and make your image as real as possible.
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Progressive Muscle Relaxation Systematically contracting and relaxing different muscle groups. Begin with the feet and work up. Bring up awareness of the different muscles and tension. Helps identify problem areas.
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Massage Therapy “Manual manipulation of soft body tissues to enhance a person's health and well- being.” Types: Relaxation massage Rehabilitative massage Deep tissue, facial, Swedish massage. Some can involve other methods. Acupuncture Scent therapy nwhealth.edu, 2014
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Biofeedback Technique where the person learns to control bodily functions. Heart rate Body temperature Breathing rate Multiple methods: Stress dots Electrical sensors Allows you to listen to your body and respond.
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Biofeedback
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Hypnosis Hypnotherapy session. Requires focusing on one thought, object, or voice. Brings on a relaxed state Frees the right hemisphere of the brain. Becomes unusually responsive to suggestion. “You will let all of your stress go.” Does not work for everyone.
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Chromatherapy AKA: “Color therapy.” Different from light therapy. Some call it pseudoscience. Therapist applies light and color in the form of tools, visualization, or verbal suggestion. Balance energy in the body. Can be used for physical, emotional, spiritual, or mental wellness.
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Aromatherapy “Scent therapy.” Use of essential oils and natural aromatic botanicals for psychological and physical well-being. Essential oils are products made by distillation of citrus rinds or natural materials. Flowers and other plant parts. Can be used alone or with a carrier oil.
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Aromatherapy Used to promote relaxation and relieve stress. Also used for: Burns Infection Insomnia High blood pressure Always ask MD before starting.
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Essential Oils Chamomile Calming, relaxing, soothing Citronella Purifying, vitalizing Clove Bud Warming, comforting Eucalyptus Purifying, invigorating Nutmeg Rejuvenating, uplifting Grapefruit Refreshing, cheering Jasmine Absolute Calming, sensual, romantic Lavender Balancing, relaxing, healing Lemongrass Vitalizing, cleansing Link: http://www.auracacia.com/auracacia/aclearn/ar_directory.html
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References http://www.nwhealth.edu/school-of- massage-therapy/massage-therapy- definition/ http://www.nwhealth.edu/school-of- massage-therapy/massage-therapy- definition/ https://www.naha.org/ https://www.naha.org/ http://www.auracacia.com/auracacia/acl earn/ar_directory.html http://www.auracacia.com/auracacia/acl earn/ar_directory.html
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