2. Presented by Felicie Pierre Jean CGS1060

3. Agenda  Mastering stress  Definition of stress  The magic in breathing  Progressive relaxation  Exercising  Meditation  Proper nutrition  Benefits of exercise  Attitude  Staying healthy  Stretching your muscle  Mind technologies  Conclusion  Word cited

4. Definition of stress  Having deadlines to meet  Anything that requires an adaptive response  Making a change or an adjustment

5. The Magic in Breathing Diaphragmatic breathing  Rhythmic breath  Breathing slowly, deeply, and regularly Practicing diaphragmatic breathing  Find a quiet place  Lie down or sit with your back supported  Closed your eyes  Focus on allowing the hand on your diaphragm to rise as you breath in  Watch it goes back as you breath out

6. Progressive Relaxation Preparation  Wear loose clothes  Take off anything that hugs tight to the skin  Find a free distraction place  Clear your head

7. Exercising Arms  M M M Make a fist with both hands  B B B Bring the hands up toward to the shoulders to flex the biceps Head  R R R Raise the eyebrows as high as you can  P P P Pull your head back with the muscle on the back of the neck  O O O Open the mouth and lower the jaw toward the chest

8. Meditation Select a meditation technique that fits your lifestyle and belief system.  Set aside some time.  Keep trying. Be kind to yourself as you get started. If you're meditating and your attention wanders, slowly return to the sensation or movement you're focusing on.  Make meditation part of your life.

9. Proper Nutrition Eat a variety of foods Eat a variety of foods Eat more whole foods Eat more whole foods Avoid caffeine Avoid caffeine Avoid alcohol Avoid alcohol Take vitamin and mineral supplements (vitamin B and calcium) Take vitamin and mineral supplements (vitamin B and calcium) Maintain a healthy weight Maintain a healthy weight Eat frequent, calm meals Eat frequent, calm meals

10. Benefits of Exercise  Improved sense of well- being  Decreases in depression  Lowered anxiety and tension  Reduction in blood pressure and resting heart rate  More restful sleep

11. Attitude Positive attitude Commitment Control Challenge

12. Staying Healthy Improving diet Improving diet Quitting smoking Quitting smoking Getting regular exercise Getting regular exercise Eliminate substance abuse Eliminate substance abuse Oh Yes!

13. Stretching your Muscles Use aerobic exercise To obtain maximum benefits from aerobatic exercise, the heart rate (in beats per minute) should be between 60% and 80% of maximum, which is determined to be 220 minus your age. This table shows the recommended rates for ages 15-21. Heart Rates Age Recommended Exercise Heart Rate Absolute Maximum Rate Minim um Maximum 15123164205 16122163204 17122162203 18121162202 19121161201 20120160200 21119159199

14. Mind Technologies How to use mind machines to:  Reduce stress  Improve or eliminate unwanted Behaviors  Enhance creativity and accelerate learning Increase memory and more

15. Conclusion This series of articles has shown the following key points: That the stress you experience is something that is largely under your control Stress can come from a range of different sources Short term stress occurs where you find yourself under pressure in a particular situation –A certain level of short term stress is needed to feel alert and alive –Too much is unpleasant and can seriously damage performance –Short term stress is best handled using mental or physical stress management techniques Long term stress comes from a build up of stress over a long period –Sustained high levels can lead to serious physical and mental illness if not controlled –Long term stress is best managed by changes to lifestyle, attitude and environment By using a stress diary you can monitor and understand the causes of stress in your life. The diary can help you to evaluate your performance under stress. Once you understand what is causing you stress, you can make an action plan for stress management. This gives you positive goals to work towards. Above all, you should now be able to master stress and make it work for you.

16. Word Cited For more information go to the following sites: http://www.thelifestylecompany.com/Stress/s tress.asp http://www.thelifestylecompany.com/Stress/s tress.asp http://www.mindtools.com/smpage.html http://www.masteringstress.com/hp_frames. asp?bhcp=1 http://www.masteringstress.com/hp_frames. asp?bhcp=1 http://www.brainsync.com/brain.asp?id=10&t itle=Living-Prayer http://www.brainsync.com/brain.asp?id=10&t itle=Living-Prayer