Upload
nursing-program
View
251
Download
3
Embed Size (px)
DESCRIPTION
Health wellness Retreat Stress 2014
Citation preview
Stress: Tools and Tips to De-stress
Lynn McNall, RN, MS, OCNJacqueline Michaels RN, MS, CNE
SUNY Empire State College Student Wellness Retreat, April 11, 2014
About Today
Identify the sources of stress in your life
Recognize signs and symptoms of stress
Identify techniques to evaluate the stress response
Implement practical strategies for dealing with stress
What Stresses You Out…?
Stress and its Reputation
Stress has a bad reputation in our society
NegativeDistress
PositiveEustress
Stress Response
When the body is faced with a situation that:
Frightens or irritates it
OR
Excites or pleases it
The body responds in the same way
chemically, physically, and emotionally.
Activation of the Stress Response
Alarm
Thoughts can begin or extend the stress response
Fight or Flight
Activation of the Stress Response
Resistance
Adaptation
OR
Prolonged stress continues
Activation of the Stress Response
Exhaustion
Occurs without the relief of stressors
Illness
Disease
What is Your Stress Response?
Change in sleep patterns
Change in appetite
Poor concentration or poor memory
Irritability or anger
Emotional outbursts
Nervous habits
Boredom
Frustration
Physical symptoms - illness
Alcohol or drug abuse
Impact of Stress: Work
Drop in performance
Uncharacteristic errors
Missed deadlines
Lower morale
Absenteeism
Attrition
High turnover
Increased overtime
Impact of Stress: Family
Frustration
Lack of patience
Feeling overwhelmed
Lack of engagement
Impact of Stress: School
Drop in performance
Uncharacteristic errors
Missed assignments
Frustration
Absenteeism
Lack of participation
Impact of Stress: Health
High Blood Pressure
Colitis
Heart Attacks
Frequent colds
Sore throat
Chronic Fatigue
Depression
Suicide
Stress Management
Response will depend on:
Individual’s perception of stressors
Past experiences with these stressors
Mental and physical well being at the time stressor presents
Perception:Foster a Positive Self-
Concept
Set realistic self-expectations (control)
Make room in your schedule for self
Stop the negative monologue
Emphasize your positives
Accept recognition
Acknowledge accomplishments
Experience:Break the Cycle
De-stress “in the moment” – remove yourself from the stressor
Develop new habits which regularly remove you and distract you from stressors
Often can’t change the situation causing the stress – focus on changing your reaction to it
Be aware of your feelings and that you are reacting to stress
Develop active as opposed to reactive methods of dealing with stress.
Decompression Tactics
Laughter is the best medicine – humor; even smiling!
Chat with a friend
Chat with yourself
Take a short brisk walk
Sit quietly and “meditate”
Rehydrate
Take a powernap
Try Aromatherapy
Cry
Wellness:Body-Mind-Spirit
Diet
Hydration
Avoid toxins
Exercise
Sleep (and rest)
Play time
Sense of purpose
Spiritual
Reduce Stress in Your Life
Keep channels of communication open
Clarify expectations related to performance
Compassion and humanity
Give positive feedback
Decompress ….
Helpful Tools
SUNY Empire State College Health & Wellness
Helpful Tools
American Heart Association
National Institute of Mental Health
Find Your Relaxation
Relaxation Video
http://www.youtube.com/watch?v=X7iBnp8T6nY#t=228
Balance – do “better”
References American Heart Association. (2013). Stress Management.
Retrieved from: http://www.heart.org/HEARTORG/GettingHealthy/StressManagement/Stress-Management_UCM_001082_SubHomePage.jsp
National Institute of Mental Health. (2013). Sheet on Stress. Retrieved from: http://www.nimh.nih.gov/health/publications/stress/fact-sheet-on-stress.shtml
Smeltzer, S. Bare, B. Hinkle, J., & Cheever, K. (2010) Brunner and Suddarth’s Textbook of medical-surgical nursing (12th ed.). Philadelphia, Lippincott, Williams and Wilkins.
SUNY Empire State College. (n.d.). Health and Wellness. Retrieved from http://www.esc.edu/collegewide-student-services/health-wellness/
TheHonestGuys. (2014, January 5). Guided mediation – deep relaxation [video file]. Retrieved from http://www.youtube.com/watch?v=X7iBnp8T6nY#t=228