1. De-Stressing the Holidays

2. What is Stress? Stress is a non-specific response of the body to any demand made upon it.

3. Two Kinds of Stress Eustress (Good Stress) Helps us to be creative, productive and to make necessary changes in our lifestyle that helps preserve our lives and improve happiness. Distress (Bad Stress) Is a destructive force that has a negative impact on our health, our personalities, our jobs and families.

5. Stress Related Disorders CardiovascularGastrointestinal Problems hypertensionpeptic ulcer tachycardiachronic gastritis acute myocardial infarctionulcerative colitis (heart attack)constipation hyperacidity Skin Problemspyloric spasm rashesheartburn hivesIrritable colon pruritis (itching)spastic esophagus herpes A Genitourinary Disorders Musculoskeletalurination and sexual backachefunction disturbances muscle cramps tension headachesEndocrine Disorders migrainesdiabetes mellitus stiff neckmenstrual disorders thyroid disorders Respiratory Diseaseadrenal disorders bronchial asthmapituitary disorders hyperventilation tuberculosisOther cancer (some leukemias, skin & liver cancers)

7. Stay in the Stress Comfort Zone Distress Comfort Zone E ustress Distress Too Little Stress Too Much Stress The healthy amount of stress we need to function in our daily lives

8. Sources of Stress Work Deadlines Process Equipment Systems Bureaucracy Environment Weather Traffic Noise Temperature Economy War People Co-workers Supervisors The Public Family THE HOLIDAYS!

10. Signs of Stress Tired Most of the Time Anxious Angry or Irritated Sleep Problems Worry Dominates Thoughts Increased Illness

12. Establish a “Martha Free” Zone Limit: need to be perfect time consuming projects Permission to Use: bakery caterer gift bags and boxes catalogues on-line shopping

13. Take Control of Stress Proactive Instead of Reactive –Plan –Set a Budget – and stick to it –Buy During the Year –Anticipate Problems –Lower Expectations –Prepare to Compromise Prioritize –Lists –Be Flexible –What Can Wait? –Change –Accept

15. Take Control of Stress 888-EAP-8900 Talk –Don’t keep feelings bottled up –Friend, Spouse, Clergy –Employee Assistance Program Listen –What are the people who care telling you? Recruit –You don’t have to do everything –Ask for Help

17. Take Care of Yourself Rest – Get Plenty of Sleep Nutrition –Healthy, Balanced Diet –Helps Body Handle Stress –Limit Alcohol, Caffeine, Refined Sugars –Increase Low-Fat, High-Fiber Foods Exercise –Biking, Hiking, Running –Naturally Relaxes –Improves Mood

20. Relaxation Methods Deep Breathing Meditation Progressive Muscle Relaxation Visual Imagery Hypnosis Journaling Listening to Music

22. QUESTIONS? THANK YOU