outer stress: inner peace
Post on 23-Feb-2016
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Outer Stress: Inner Peace
Wellness throughStress Mastery
What is your stress number in this moment?
0----------------------------------------------10no tension panic attack/or anxiety nervous breakdown
Check-In
How do I feel right now? (overall)What am I feeling in my body?What is my mind focused on?How am I feeling (emotionally)?What is surrounding me and how is it affecting me?Do I feel spiritually connected?
Overview
Stress: What it is and what the acute and chronic effects of stress are on the body.
Causes of stress.Stress Mastery vs. Stress Management.The 3 Powers of Stress Mastery.What resiliency is and how to create it.
The Ravages of Stress
Up to 90% of all disease, pain, drug and alcohol abuse, injury and emotional and mental breakdowns are linked to stress.
80% of workers feel stress on the job and it is the #1 issue they seek help with addressing.
95% of these stress-related problems can be reduced and prevented.
The High Price of Stress
AbsenteeismLost productivityBurn-outHigh rate of turnoverRising healthcare costs
The estimated annual cost: $150-300 billion.
The Fight or Flight Response
The body’s innate survival response to an actual or perceived threat.
stressfulevent
stress
The Fight or Flight Response
Stressor/ Stimulus
Thoughts, Feelings &
Beliefs
Body’s Response
Physiological Response
Activation of AUTONOMIC NERVOUS SYSTEM
Release of adrenaline and cortisol.
sharp thinkingpupils dilate
blood pressure, heart rate, breathing
stomach acid
digestion
increase blood sugar for energy
blood shunted to muscles increased tension
blood cholesterol & fatty acids for energy
blood clotting
Hypothalamus, Pituitary Gland
decreased sensitivity to pain
Stress Symptoms
HeadacheStomach painAnxietySleeplessnessTeeth-grindingEmotional eatingDifficulty concentratingLethargyCrying spells
Neck achesHeartburnAngerLoss of appetiteNegative attitudeCold handsIrritabilityIncreased smoking or
drinking
“If your teeth are clenched and your fists are clenched, your lifespan is probably clenched.”
- Adabella Radici
Stress-Related Diseases
HypertensionHeart DiseaseDiabetesObesity Frequent ColdsDepressionAllergiesFibromyalgiaPremature Aging
InsomniaDigestive Tract DisordersInfertilityChronic PainMigraine HeadachesPTSDChronic Fatigue
SyndromeIBS/Colitis
The Fight or Flight Response
Stressor/ Stimulus
Thoughts, Feelings &
Beliefs
Body’s Response
Stressors
Physical Trauma/injury Infections Heavy exercise Sugar, food additives,
caffeine, alcohol
Psychological Anxiety Cognitive distortions Anticipation New situations
What are three main stressors in your life?
The #1 Source of Stress
You!
How do you create your own stress?
• Thoughts• Feelings• Beliefs• Choices
Reactions
Cognitive Distortions
AwfulizingCatastrophizingNegative thinkingAll or Nothing thinkingJumping to ConclusionsShoulda, Coulda, WouldaPersonalization
through Stress Mastery
Inner Peace
Optimal performance
-energized-focused-work with ease-improved mood & memory
CALM DISTRESSEUSTRESS
uninterestedbored
fatigueexhaustionbreakdownburnoutdis-ease
Level of Stress
Performance
Is All Stress Bad?
“At the top of your game”
Homeostasis: Balance
An “ideal state” in which a constant internal environment promotes optimal functioning; a condition of internal equilibrium.
Recovery time is imperative to guard against stress’ negative effects on the body.
Stress tends to be cumulative.There is a declining capacity to return to
balance with age.
Management vs Mastery
OvereatingOverspendingDependence on painkillers and sleeping
pillsAddiction to gambling, internet, gaming,
watching TVSmokingDrinking
Management oftentimes = Unhealthy coping
The Powers of Stress Mastery
• Self-Awareness-becoming conscious of your body, thoughts, reactions, and choices.
• Self-Care- taking steps toward developing practices and skills for stress reduction and resiliency.
• Self-Regulation- regularly monitoring where you are in the process in order to make adjustments.
Self
Mind
Connections
Life
Body
Multi-Dimensional“Self”
MIND BODY CONNECTIONS(community, friends & family, spiritual, self)
LIFE(day-to-day
challenges of life & work)
SELF-AWARENESS
Check-InIrrational/Negative Thinking
Check-InStress Number
Check-InFeelings: Isolation, Loneliness, Emptiness
Check-In forChecking-Out Behaviors
SELF-CAREQuiet ReflectionMeditationVisualizationPositive Affirmations
Movement/ Exercise
Nutrition
SocializingCreative OutletSpiritual ConnectionCommunity OutreachCharitable Activity
Laughter & PlayLetting GoLiving in the FlowTime Balancing
SELF-REGULATION
Cognitive BehavioralTherapy (CBT)
Deep BreathingFood Journal
Talking It OutJournaling
Values Clarification
The 3 Powers in Action
o Increases effectiveness of oxygen circulation.
o Increases oxygen to the brain for clearer thinking.
o Releases physical and emotional tension and stress.
o Activates the immune system by pumping lymphatic fluid.
o Enhances immunity by improving elimination of toxins from the body.
o Shifts the body from the fight or flight response to the relaxation response.
Deep Breathing
Developing Resiliency
Resiliency is the ability to adapt to stressful situations and crises in your life.
It is not something that you do or do not have; it exists in varying degrees in everyone.
Some of us “roll with the punches” in life better than others.
Factors influencing your ability to adapt and demonstrate flexibility when faced with challenges are: age, gender, exposure to trauma, as well as, your level of developed coping skills.
Creating Resiliency
Sense of controlOptimistic outlookStrong support systemHealthy bodyAbility to adapt to changeAbility to handle unpleasant emotions and situationsBelief in a higher powerSelf-confidence and self-esteem
In Summary
We pay a high price for the stress in our lives on many levels, but the good news is that we have the power to change the havoc it wreaks on our lives.
There are many stressors in our life, but the biggest stressor is our reaction to stress through our thoughts, feelings and beliefs.
Key to the process of stress mastery are the 3 Powers: self-awareness, self-care and self-regulation.
Reducing stress and building resiliency are critical to our long-term health and happiness.
“Slow down and enjoy life. It’s not only the scenery you miss by going too fast…you also miss the sense of where you’re going and why.” - Eddie Canter
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