1. Wellness and Self-Care Community Health workers

2. agenda Focus on breathing Introductions What is stress
Identifying stress in your life
Wellness assessment
Group activity
Share stress relief tips

3. Breathing is Important!
Mindful breathing exercise

4. Introductions What is your preferred name?
What is your favorite dessert and why?
What is your work title and what do you do?
Which community or communities do you identify with?

5. What is Stress? Stress Stressor
It is the mental and physical response of our bodies to the changes and challenges in our lives
Stressor
A physical, social, or psychological event or condition that causes the body to adjust to a specific situation

6. Eustress vs. Distress
Eustress: Positive stress that presents opportunities for personal growth
Distress: Negative stress that can have a negative effect on health

7. Adjustment and Strain
Adjustment: The attempt to cope with a given situation
Strain: The wear and tear the body and mind sustain in adjusting to or resisting a stressor

8. The Body’s Response to Stress
When you are faced with a stressor, it is like an alarm system in your body goes off.
When this alarm system goes off it triggers many responses in your body, one of which is the production of hormones by the adrenal glands
The adrenal glands secrete adrenaline and cortisol

9. The Body’s Response to Stress
As a result of the increased hormones, the heart speeds up, your blood pressure increases, and your breathing increases.
Another thing that happens is an increase in the flow of blood to the muscles with a rapid release of blood sugars into the blood stream.
This reaction is know as fight or flight and is one our body’s most basic instincts
It allows us to stay alert and fight off danger

10. Stress and Your Health
When the body is constantly exposed to distress, it is in prolonged arousal or constant heightened awareness
While this is helpful for us in times when we need to protect ourselves, over time it puts stress on the organs and can wear our bodies down causing illness and disease

11. What does stress look like?
Physical Symptoms
Frequent colds
Low energy
Irritable bowl
Grinding teeth
Trouble sleeping
Jaw pain
Headaches
Chest pain
Source: Nami.org

12. What does stress look like?
Emotional Symptoms
Becoming easily agitated, frustrated, and moody
Feeling overwhelmed, like you are losing control or need to take control
Having difficulty relaxing and quieting your mind
Feeling bad about yourself (low self-esteem), lonely, worthless, and depressed
Avoiding others
Source: Nami.org

13. What does stress look like?
Cognitive symptoms
Constant worrying
Racing thoughts
Forgetfulness and disorganization
Inability to focus or trouble concentrating
Poor judgment
Being pessimistic or seeing only the negative side

14. What does stress look like?
Behavioral symptoms
Changes in appetite
Procrastinating or avoiding responsibilities
Increased use of alcohol, drugs, or cigarettes
Exhibiting more nervous behaviors such as nail biting, fidgeting or pacing

15. Activity: mins
Take the wellness self assessment

16. Activity: Share your ideas
Get into small groups
Share what stress looks like for you
Share what you do to manage your stress
If you don’t have any ways to manage your stress find some ideas from the group

17. Managing Stress
Step 1 is realizing that stress is getting in the way of normal functioning and also that it is negatively effecting your health
Assess your stressors---how are you reacting to the stress?
Change your response---learn to control your response to stress
Learn to cope----Find an outlet that is healthy

18. Ways to Cope with Stress
Focus on something you like doing to get your mind off of the stressor
Sometimes stressors are those things that we know we have to do but haven’t done yet
Manage your time and work to become more organized
Sometimes you have to say no!
Sometimes stressors occur within our family such as parental fighting
Find a way out---go for a walk---go to a friends house

19. Ways to Manage Stress
Sometimes you just need a little piece and quiet, read a book or take a bath
Prioritize your life so you don’t have unnecessary things on your plate burdening you
Talk to someone
When you are feeling stressed talk to a friend or family member
Seeking professional help is also a good learning experience
Journal your thoughts
Let go of people that cause nothing but stress in your life