Post on 19-Jan-2016
Finding Balance Holly Warth RN,BSNColumbus Community Hospital
Certified Cardiac Rehab. ProfessionalCertified Tai Chi InstructorACSM Certified Exercise Specialist
What is Stress?Your body’s response to any physical or emotional demand
Fight or FlightAdrenaline IncreasesHeart Rate IncreasesRespirations IncreaseBlood Pressure IncreasesGut Stops DigestionFatty Acids, Cholesterol and Glucose are
emptied into the blood streamBlood becomes thicker
Physical Symptoms of StressDifficulty Sleeping, NightmaresChange in AppetiteFatigueMuscle TensionMore IllnessesStomach ProblemsHeadachesIncreased Blood SugarChange in Bowel & Bladder
Don’t Worry, Be Happy
Take a Deep BreathBreathe with your DiaphragmInhale 2 – 3 Counts – Breathe In Health, RestExhale 4 – 6 Counts – Exhale Thoughts,
Worries
Shoulders Down!
Positive ThoughtsWhen one door of happiness closes,
Another opens; but often we look so long at The closed door that we do not see the one
Which has opened for us.
Helen Keller
Journal Your BlessingsLive LongerHappierMore SocialLess IllnessesMore fun to be With
Everyday Stress BustersSurround yourself with positive peopleListen to MusicWatch Movies – Especially ComediesExercise RegularlyReadTake NapsDo Something You Enjoy EverydayCry if you are sadLaugh a Lot
Progressive RelaxationBe Mindful of your BodyTune in to Tense vs. RelaxedStart at Tip of Head, Move Down Body –
Tense/RelaxForehead & ScalpFaceShoulders/NeckRight Arm/Left ArmStomachRight Leg/Left Leg
Guided Imagery
Guided ImageryUse your sensesSmellSightListenFeel
Mindful PracticeChange your Brain!Be in-tune with your bodyChoose to Participate or ObserveTell your Mind how to ReactSlow Down, Listen, Choose WiselyMeditation 20 - 30 min
Tai Chi or Yoga
Anonymous QuoteThe only difference
between a diamond and a lump of coal is that the diamond had a little more pressure put on it.
How do we change this?
We construct our own beliefs, “We’re not going to make our health our own priority because we think our work performance will suffer, “ is a belief system we made up.
Change your Brain
Robert Kegan, PhD Harvard, Adult Development from Coach Meg
Motivation to Change
What do you see in your future?
How do you want to feel?What do you want to do?What do you love to do?Who is important to you?
DepressionMajor depression is an
episode of sadness or apathy along with other symptoms that lasts at least two consecutive weeks and is severe enough to interrupt daily activities.
Shown here are PET scans of the brain showing different activity levels in a person with depression, compared to a person without depression from WEBMD
DepressionSee your physician if you
feel you are suffering from depression.
BalanceSleepEatDrinkActiveSocializeWorkFaith
Embrace LifeBlue Zones
By National Geographic, Dan Buettner
Live Longer & Happier!
SleepHow many hours a
night?7 – 8 or more…NapsSleep studies/Apnea
AlcoholWhat’s Low Risk Drinking?
Males –no more than 14 drinks/week & no more than 4 drinks on any day
Females – no more than 7 drinks/week & no more than 3 drinks on any occassion
National Institute on Alcohol Abuse & Alcoholism
ActiveGoal 150 minutes/week for
maintaining health300 minutes/week to
lose weight“Fast enough you can’t
sing, but slow enough you can talk”
ACSM
Faith, Family, Friends