hChoices Stress & Relaxation - Amazon S3

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Stress & Relaxation


What is Stress?

§ Stress is a physical and emotional reaction we experience as we encounter changes and events in our lives.

§ Stress can both positive and negative.

§ It's the body's way of rising to a challenge and preparing to meet a difficult situation which requires focus, strength, and stamina.

§ Events that provoke stress are called stressors.


What Causes Stress?

§ Examples of Stressors:– Physical Danger– Public Speaking– Work load– Arguments– Care giving– Debt– Busy life


Human Body’s Reaction to Stress

§ Activates the nervous system, and the body releases specific hormones.

– Adrenaline and cortisol are released into the bloodstream.

– Result: • Increased heart rate, breathing rate, blood pressure, and metabolism. • Increased blood flow to large muscle groups. • Pupils dilate to improve vision. • Liver releases glucose to increase the body's energy. • Sweat is released to cool the body.

§ This natural reaction is called the stress response.


Good Stress vs. Bad Stress

§ Good Stress– Critical during emergency situations.– Helps you to focus, prepare for action, and rise to a challenge.– Short time span before the body returns to normal.

§ Bad Stress– Ongoing– The continued pressure to remain at a heightened level of alertness can

wear down the body and weaken the immune system.


Warning Signs of Stress§ Withdrawal - from family and/or friends and stop engaging in social

activities that were previously a normal part of life

§ Sleeping problems — sleeping too much or too little

§ Change in eating habits — resulting in weight gain or loss

§ Feeling tired or without energy most of the time

§ Loss of interest in activities that used to be enjoyable, such as going out with friends, walking, reading, golfing, or gardening

§ Easily irritated, angered, or saddened


Warning Signs of Stress

§ Frequent headaches, stomach aches, or other physical problems

§ Exhaustion - overly tired and may feel there is not enough time in a day to do everything that needs to be done

§ Lack of Concentration - brain overload

§ Skin Changes - skin can become blotchy or more blemished

§ Sick More Frequently - our bodies become run down. If we get too run down, our systems can't fight the bugs that cause colds.


Physical Symptoms of Too Much Stress

§ Dizziness, feeling "out of it" or easily distracted

§ Ongoing aches and pains with no real medical cause

§ Teeth grinding, clenched and/or sore jaw

§ Frequent headaches

§ Indigestion, upset stomach

§ Marked increase in or loss of appetite

§ Muscle tension in your face, neck, shoulders and/or back


Physical Symptoms of Too Much Stress

§ Difficulty sleeping

§ Racing heartbeat

§ Cold and sweaty palms

§ Fatigue, exhaustion, drop in usual energy level

§ Trembling, feeling shaky

§ Weight gain or loss

§ Sexual difficulties


Stress Test

Which of the following are seldom true, sometimes true, often true, or usually true?§ I find I can't get enough rest.

§ I don't have enough time for myself.

§ I don't have time to be with other family members beside the person I take care of.

§ I feel guilty about my situation.

§ I don't get out much anymore.


Stress Test

§ I have conflict at work.

§ I have conflicts with other family members.

§ I cry every day.

§ I worry about having enough money to make ends meet. § I don't feel I have enough knowledge or experience to complete

my work as well as I'd like.

§ My own health is not good.


Stress Test Results

§ If the response to one or more of these areas is usually true or often true, it may be time to begin looking for help and taking care of yourself.


What Can I Do to Prevent or Relieve Stress?

§ Take a stand against over-scheduling.

§ Ask for and accept help.

§ Stay in touch with friends and family. Social activities can help you feel connected and may reduce stress.

§ Find time for exercise.

§ Prioritize, make lists and establish a daily routine.

§ Be aware of what you’re thinking and try to change negative thoughts.

§ See your doctor for a checkup. Talk to him/her about symptoms.

§ Try to get enough sleep and rest.

§ Eat a healthy diet.

§ Take one day at a time.

§ Learn to relax.


Tips for Avoiding/Managing Stress§ Workout

– Exercise and enjoy something you like to do (walking, dancing, biking, running, swimming, etc.) for a minimum of 20 minutes at least three times per week.

§ Meditate– Sit still and breathe deeply with your mind as "quiet" as possible whenever

things feel like they are moving too quickly or you are feeling overwhelmed.

§ Ask for help– According to a national survey of adults who are currently providing care for

an aging loved one, 72 percent do so without any outside help. – Enlist the help of other family members, friends, and/or consider hiring a

professional non-medical caregiver for assistance.


Tips for Avoiding/Managing Stress

§ Take a break– Take single days or even a week's vacation, and when you're away, stay away. – Talk about different things, read that book you haven't been able to get to, etc. -

there is no excuse not to.

§ Eat well– Eat plenty of fresh fruits, vegetables, proteins, including nuts and beans, and

whole grains. Indulging in caffeine, fast food and sugar as quick "pick-me-ups" also produce a quick "let-down."

§ Take care of yourself– Just like you make sure your loved one gets to the doctor regularly, make sure

you get your annual check-up.


Tips for Avoiding/Managing Stress

§ Indulge– Treat yourself to a foot massage, manicure, nice dinner out, or a concert to take

yourself away from the situation and to reward yourself.– You shouldn't feel guilty about wanting to feel good.

§ Support– Support groups provide a place to get practical advice from people who have

experienced stress and to bounce off those feelings of stress. People who are part of a support group likely have been in a similar situation and can empathize.

§ If you don't take care of yourself, you will never be able to work effectively and provide for your loved ones. This means eating right, getting adequate rest, building exercise into your schedule, and keeping up with your medical appointments.


Progressive Relaxation § A deep muscle relaxation technique developed

and published by Edmond Jacobson in 1929.

§ Deep muscle relaxation reduces physiological tension, reduces pulse rate and blood pressure, as well as decreasing perspiration and respiration rates.

§ This technique has been effective in the treatment of muscular tension, anxiety, insomnia, depression, neck and back pain, and high blood pressure.

§ Mental relaxation techniques can help you learn to ease your mind before bedtime.


Progressive Relaxation

§ Progressive relaxation can be practiced while lying on your back or sitting in a chair (preferably with your head supported).

§ Each muscle or muscle group is tensed for five seconds and then relaxed for twenty seconds. – This procedure is repeated at least once. – Caution: Do not tense the neck, back, toes, and feet excessively tight.

Tensing these may result in muscle cramping.


Progressive Relaxation: Example

1. Lie on your back with your eyes closed, feet slightly apart, arms slightly away from sides, and palms upward.

2. Allow your breath to slow down. Put your entire attention on the breath as it moves in and out. (Pause 20 counts.)

3. Tense the muscles of your feet. (Pause 5 counts and gently relax. Pause 20 counts. REPEAT.)

4. Tense the muscles of your calves. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)

5. Tense the muscles of your stomach. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)


Progressive Relaxation: Example

6. Tense the muscles of your chest. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)

7. Clench your fists tightly. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)

8. Tense your elbows and tense your biceps. Hold them tight. (Pause 5 counts. Relax and straighten arms. Pause 20 counts. REPEAT.)

9. Tense the muscles of your neck. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)

10. Tense the muscles of your head and face. (Pause 5 counts. Relax. Let the tension go. Pause 20 counts. REPEAT.)


Relaxation Techniques

§ Two-minute relaxation – Switch your thoughts to yourself and your breathing.

Take a few deep breaths, exhaling slowly. Mentally scan your body. Notice areas that feel tense or cramped. Quickly loosen up these areas. Let go of as much tension as you can. Rotate your head in a smooth, circular motion once or twice. (Stop any movements that cause pain.) Roll your shoulders forward and backward several times. Let all of your muscles completely relax. Recall a pleasant thought for a few seconds. Take another deep breath and exhale slowly.



§ Deep breathing relaxation– Imagine a spot just below your navel. Breathe into that spot, and fill your

abdomen with air. Let the air fill you from the abdomen up, then let it out, like deflating a balloon. With every long, slow breath out, you should feel more relaxed.



§ Mind relaxation– Close your eyes. Breathe normally through your nose. As you exhale,

silently say to yourself the word "one," a short word such as "peaceful," or a short phrase such as "I feel quiet." Continue for 10 minutes. If your mind wanders, gently remind yourself to think about your breathing and your chosen word or phrase. Let your breathing become slow and steady.


Visualization

§ Take 3 deep breaths to help slow the body down.

§ Create images, use the words as bait but allow your subconscious to change the image if it wants.

§ Use as many senses as you can.– Use your seeing, hearing, tasting, smelling, and touching senses. – Using the senses allows the experience to be as "full" as possible.


Visualization: Example

§ See a cloud drifting across the sky. Now it's gone. See another and imagine that you are on it, drifting up over the city. As you drift and float, you come to a wooded area where you can hear birds chirping and see animals scurrying about. (Pause)

§ You see a stream of water nearby. As you near the water, you notice how gentle, yet consistent the movement of the water is. It is peaceful yet energetic. (Pause) Now move away to a large meadow, and in the meadow you can see wildflowers. Look at the lovely colors. (Pause)

§ And now begin to drift away from this place, back to the room you are in. (Pause)

§ Take in a slow, deep breath, and let it go. (Repeat breathing 3 times.) § Open your eyes and stretch.


Preventing Stress

§ Avoid controllable stressors.§ Plan major life changes.§ Place and enforce limitations.§ Prioritize.§ Increase communication with others which includes sharing

your feelings.§ Think positively.§ Exercise.§ Eat well.§ Get a good nights sleep.§ Reward yourself.§ Seek professional help if needed.

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hChoices Stress & Relaxation - Amazon S3