1. Mend your heart by learning to release your stress: Mind, Body, Heart & Soul 
Presented by
Shelton Kartun

2. Understanding Stress
A pressure you feel when things are too much for you.
When you feel you are not coping.
When you feel overwhelmed.
When you experience a loss of control over things
When life-changing events challenge you such as an illness, surgery etc.

3. Why is Stress Bad for You?
Can lead to ill-health, especially:
Coronary heart disease
High blood pressure
Heart attacks
Arteriosclerosis
Diabetes
Slower repair and healing
Lowered immunity

4. Some Statistics
80% of deaths from heart disease and stroke each year are preventable.
More than half (6 in 10) happen to those <65yrs of age, but has declined in those aged
2 out of 5 adults have high BP.
1 in 7 males develop heart problems and are under 60.

5. Emotional Symptoms
Anxiety
Worry
Irritability
Frustration
Anger

6. Behavioural Symptoms Increased drinking or smoking
Changes in eating patterns
Becoming accident-prone
Being snappy or moody
Withdrawal
Loss of motivation and concentration
Forgetful

7. Can Stress be Managed?
Secret to a balanced life is not to avoid stress, but to manage it.
Prolonged stress is harmful to our health and well-being.
Stress can be “contagious”.
So YES! Stress can be Managed!

8. Risk Factors to Manage Stress High Blood Pressure High Cholesterol
Diabetes
Tobacco Use
Unhealthy Diet
Physical Inactivity and Obesity
Hormonal Changes eg low testosterone

9. Holistic Approach in Managing Stress
Amount of Rest and Relaxation
Diet, Nutrition and Supplements
Exercise Regime
Lifestyle: smoking, sleep
Work pressures
Family pressures
Stress Management Techniques

10. Self-Awareness
Know when you are stressed and take action or seek support.
Challenge:
Perceptions
Thoughts
Are you in Control?
Are there ‘Unknowns’

11. Watch out for Depression
Depression often occurs after surviving a heart attack.
This may contribute to further recurrences (2-3 times more likely than those who aren’t depressed).
Depression can make you adopt unhelpful behaviours eg not exercising. Seek help from your doctor.

12. STRESS MANAGEMENT TOOLS
So Now Onto Some
STRESS MANAGEMENT TOOLS

13. Balance

14. Lifestyle De-Stressors
Recommended Exercise Each Week.
Healthy Diet and Supplements.
Plenty Rests and Good Sleep.
Engage in Hobbies you Enjoy.
Use Positive Self-Talk.
Be Organised and Be In Control.
Speak up and get Support when needed.

15. Stress- Proofing Plan Identify your Stressors.
Work out How you will Tackle each one.
Set a time limit to what you will do.
Commit to your Lifestyle Improvements
Alter your thinking about those things that you cannot physically change e.g. I can cope; I can manage; It’s not that bad…

16. Other Techniques Deep Breathing Meditation Affirmations Visualisations
Yoga, Tai Chi, Pilates
Mindfulness
Heartmath

17. What is Mindfulness? A practice to “Be in the NOW”.
Eliminates the “chatter” in our heads.
Calms the mind, body and soul.
Proven to reduce stress.
Proven to reduce depression.
Proven to reduce anxiety.
Widely practiced around the world.
Simple to do.

18. What is HeartMath
A technique that produces a Heart-Mind response, with health benefits including a reduction in stress and anxiety, you feel good, cope better and are more resilient.
Your heart rhythm changes to become more COHERENT. This alters body chemicals in the brain and transforms stress.
There are practitioners and bio-feedback machines to measure this.

19. In Conclusion Stress can and should be managed.
There are many things we can do.
This keeps us and our heart, body, mind and soul healthy, and should add years to our lives.

20. Wherever you go, go with all your heart.
And as Confucius says:
Wherever you go, go with all your heart.