2. 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.

3. Sources of Stress  Concerns over: Money Work The economy Family responsibilities Personal relationships

4. 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.

5. 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.

6. 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)

7. 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.

8. 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.

9. Relaxation Techniques  Yoga  Tai Chi  Meditation  Diaphragmatic Breathing  Visualization  Progressive Muscle Relaxation  Massage Therapy  Biofeedback  Hypnosis  Chromatherapy  Aromatherapy

10. 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.

11. 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

12. 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/

13. 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

14. 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.

15. 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.

16. 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

17. 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.

18. Biofeedback

19. 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.

20. 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.

21. 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.

22. Aromatherapy  Used to promote relaxation and relieve stress.  Also used for: Burns Infection Insomnia High blood pressure  Always ask MD before starting.

23. 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

24. 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