Stress Management

Kristoffer Dolph S. Tecson RN, MD

August 29, 2017
MEDITATION
ISSEH KRHEAM POR SAHLEH
ICECREAMFORSALE
Answer These Important
Questions

• What are the main stresses in my life right now?

• Are these stresses caused by people or things?
• How have you attempted to manage these stresses? By
confronting them? By avoiding them? Using substances?
• Have you ever given any thought to developing several,
positive methods for stress management that could be
effectively and safely used when the need arises?
Stress and Importance of Its
Reduction
• Stress is a contributing factor in many health problems and accounts
for billions of lost workdays annually.

• Unresolved stress, whether physical, mental, or emotional in nature,

has a negative effect on health.

• Regular or continuous stress weakens the immune system, increases

the likelihood of illness, and slows the healing process.
 Stress and
Health
• Stressors – stimuli that cause
stress
• Chronic psychological stress –
most clearly linked to ill health
• In the short-term, stress is
adaptive; in the long-term, it is
maladaptive
• Cortisol – also known as cortisone and
hydrocortisone
• steroid hormone produced in the adrenal gland in
response to stress
• Primary stress hormone
• Releases amino acids from muscles, fatty acids from
adipose tissue and glucose from the liver for use as
energy
Results of Stress Studies

• Effects of stress on immune function depend on the kind of stress

• Acute stressors improve immune function
• Chronic stressors impair immune function

• Many ways that stress can impact immune function

• Effects of stress can be good (adaptive and healthful), bad, or mixed
Signs and Symptoms

Mental Physical Behavioral

•Nervousness •Headache Overeating

•Impatience •GI distress Lack of interest
•Low self-image •Tight muscles Irritable
•Depression •High BP Blaming others
•Crying easily •Sleeping issues
•Frustration •Fatigue

BP=blood pressure, GI=gastrointestinal

Good News
• You can make your life less stressful
• Managing and reducing stress can protect you
against the negative health consequences of stress
• This also may improve your quality of life
• Everyone can do something to decrease their stress

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Stress Management Coping Skills
Healthy Coping Unhealthy Coping
Skills Skills

 Exercise  Alcohol Or Drug Use

 Self-care  Avoidance Of Event
 Balance Between Work And  Procrastination
Play  Overeating
 Time Management—initiate
A Schedule
How to Manage Stress:
WELLNESS
Way of thinking
Exercise
Laughter
Let it go!
iNvolvement
Eat a balanced diet
Set priorities
Sleep
W=Way of Thinking
Attitude
Perception

The greatest discovery of my generation is that a human being

can alter his life by altering his attitudes of mind.

William James (1842 - 1910)

philosopher & psychologist
W=Way of Thinking
Attitude
Perception
Individual
differences, such as
attitude, affect the
magnitude of the
stress response
Example: women
awaiting surgery who
were “certain” they did
not have breast cancer
had milder stress than
others
W=Way of Thinking
How Can you Change the Way you
Think About Stress?
• Don’t worry about things you can’t
control
• Regain control: problem solve &
identify solutions
• Reasonable expectations
• Sense of humor
• Flexibility with self & others
E-Exercise
• Get moving
• Why move
PHYSICAL ACTIVITY
• Exercise contributes modestly to weight loss
• May decrease abdominal fat
• Increases fitness of the heart
• May help maintain weight loss
• Increases sense of well-being
• Alleviate distress, and help lessen a person's susceptibility to stressors
PHYSICAL ACTIVITY
• Should be an integral part of weight loss therapy, weight
maintenance, and stress reduction
• Encourage moderate levels of activity for 30 to 40 min/day, 3
to 5 days/week
• Set a long term goal
• Accumulate at least 30 minutes of moderate
intensity physical activity on most, preferably all
days of the week
L=Laughter
• Laughter is good for your health
Benefits of Laughter

Biological Health Emotional Health Relational Health

Benefits: Benefits: Benefits:

•Boosts •Adds joy and zest •Strengthens

immunity to life relationships
•Lowers stress •Eases anxiety •Attracts others
hormones and fear to us
•Decreases pain •Relieves stress •Enhances
•Relaxes your •Improves mood teamwork
muscles •Enhances •Helps defuse
•Prevents heart resilience conflict
disease •Promotes group
bonding
L=Laughter

•Laughter relaxes the whole body.

•Laughter boosts the immune
system. Laughter triggers the release of
“Endorphins”
•Laughter protects the heart.

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L=Let It Go! All of it!
• Desk stretches
• Guided Relaxation Technique:
• Deep Breathing Deep breathing
L=Let It Go! All of it!
Computer and Desk Stretches …
• Sitting at a computer for long periods often cause neck and
shoulder stiffness and occasionally lower back pain. Do these
stretches every hour or so throughout the day or whenever you
feel still. Also be sure to get up and walk around the office
whenever you think of it. You’ll feel better.
L=Let It Go! All of it!
Computer and Desk Stretches …
L=Let It Go! All of it!
Computer and Desk Stretches …
 L=Let It Go! All of it!
•Deep Breathing
• When you see rapid,
shallow chest breathing,
you can counter that
with the practice of
more relaxed breathing
technique.
• Relax the stomach and
breathe in slowly, filling
the stomach first and
then the chest. Relax
again as you exhale and
repeat.
 L=Let It Go! All of it!
Guided Relaxation Technique
• Mentally transport yourself to the most peaceful, relaxing
place that you can think of.
• Imagine a beautiful beach scene or lying in an outdoor hot tub
on a warm summer night.
• Whatever you imagine, be sure to pay attention to each detail.
• Take five or ten minutes out of your day for "Trekking".
 N=iNvolvement With Others
Social support system
Friendships
Interaction
N=iNvolvement With Others

1. Tell how you feel.

2. Try to identify the real issue.

3. Avoid engaging in conflict.

COMMUNICATE! COMMUNICATE!
E-Eat a Balanced Diet
•Food is fuel
•Food guide pyramid
•Way of life
Go Fish. Boil and Broil.
E-Eat a Balanced Diet

• Limit salt intake (<6 mg/day)

• Limit alcohol intake (<2 drinks/day in men, <1
drink/day in women) among those who drink
With a Balanced Diet and Exercise,
You Can Prevent Obesity
S=Set Priorities
What is really important?
Personal reflection
S=Set Priorities
• Clearly define personal and professional priorities to reduce stress.
• Organize personal priorities in terms of quality of relationships, obligations to meet our own needs, commitments outside work and family.
• Practice good time management.
• Be flexible.
S=Sleep
• How much is enough (cerebral Cortex)
 S=Sleep
•Some evidence suggests that 5-7 hours/night
of sleep is correlated with greater longevity
WORK-LIFE BALANCE
www.chrissopa.com
(302) 521-3115
Thought on the Work/Life Balance….
Bottom line – BALANCE in everything.
• Find the right balance that works for you
• Celebrate your successes and don’t dwell on your failures.
• Life is a process .. and so is striving for balance in your life.

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