1. ING
The Lighter
Side of Life

2. How can we feel like this…

3. In a world that feels more like this…

4. On a scale of 1-10, how stressed do you feel right now?
Self-Check
On a scale of 1-10, how stressed do you feel right now?

5. Before and After

6. Moving the Needle

7. What is stress?

8. Avoidance Simply stay away Easy and effective Limits personal growth
Still vulnerable to future stress
Can “shrink” you world and experiences

9. Coping Strategies Deal with stress without changing your response
Common strategy
Effectiveness depends on approach, consistency, etc.

10. Coping Strategies Stretching Calming music Journaling
Not always productive

11. Finding a Better Way

12. Resilience

13. Domains of Resilience
Think
Move
Eat
Sleep
Recharge

14. Think
Emphasize optimism
Worry productively
Reframe stress

15. Thinking Well Note 3 positive things each day Healthy worrying
Worry chair
Write it out
Challenge negative thoughts
Identify
Evaluate
Correct

16. Eat Your digestive system can have MAJOR impact on stress
“Gut brain” produces serotonin
Microbiome influence behavior
Digestive disorders affect mood

17. Eating Well

18. Eating Well Limit processed foods Eat lots of non-starchy plants
Emphasize leafy greens
Anti-Inflammatory Diet
Lots of plants, spices, high quality foods
See Dr. Weil’s Anti-Inflammatory Food Pyramid

19. Move Exercise is the BEST medicine No side effects! Anxiety 45%
Depression  47%
#1 treatment for fatigue
Improved quality of life
No side effects!

20. Moving Well Walk as much as possible At least 30 minutes a day
Build it into your daily routine

21. Sleep Sleep is an integral part of: Aim for 7-9 hours Memories
Creative thinking
Growth and repair
Aim for 7-9 hours

22. Sleeping Well Keep a regular schedule Dark, quiet room, 72-degrees
Use bedroom only for sleep and sex (no TV, phones, etc.)
Wind-down time (Turn off TV 2 hours before bedtime or calming music)
Watch for sleep disorders (GERD, apnea, etc.)

23. Recharge
Being “on” all the time depletes your ability to manage stress
Counteracts the “fight-or-flight” stress response

24. Recharging Well Individualized Meditation/mindfulness
Movement therapies (e.g. yoga)
Nature therapy
Vacation

25. Recharging Well Importance of breathing
Your physiology impacts your mental state
“Stress” breathing promotes the stress response
“Calm” breathing promotes relaxation

26. Domains of Resilience
Think
Move
Eat
Sleep
Recharge

27. Final thoughts How can you improve your resilience?
It doesn’t happen overnight, but simple things can add up to big changes
Pick one domain and start small
Be accountable for your response to stress

28. Questions? Thank you for attending!
Reed Vawter • Employee Health Promotion • •