Health wellness Retreat Stress 2014
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Transcript of Health wellness Retreat Stress 2014
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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
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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
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What Stresses You Out…?
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Stress and its Reputation
Stress has a bad reputation in our society
NegativeDistress
PositiveEustress
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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.
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Activation of the Stress Response
Alarm
Thoughts can begin or extend the stress response
Fight or Flight
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Activation of the Stress Response
Resistance
Adaptation
OR
Prolonged stress continues
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Activation of the Stress Response
Exhaustion
Occurs without the relief of stressors
Illness
Disease
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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
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Impact of Stress: Work
Drop in performance
Uncharacteristic errors
Missed deadlines
Lower morale
Absenteeism
Attrition
High turnover
Increased overtime
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Impact of Stress: Family
Frustration
Lack of patience
Feeling overwhelmed
Lack of engagement
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Impact of Stress: School
Drop in performance
Uncharacteristic errors
Missed assignments
Frustration
Absenteeism
Lack of participation
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Impact of Stress: Health
High Blood Pressure
Colitis
Heart Attacks
Frequent colds
Sore throat
Chronic Fatigue
Depression
Suicide
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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
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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
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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.
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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
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Wellness:Body-Mind-Spirit
Diet
Hydration
Avoid toxins
Exercise
Sleep (and rest)
Play time
Sense of purpose
Spiritual
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Reduce Stress in Your Life
Keep channels of communication open
Clarify expectations related to performance
Compassion and humanity
Give positive feedback
Decompress ….
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Helpful Tools
SUNY Empire State College Health & Wellness
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Helpful Tools
American Heart Association
National Institute of Mental Health
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Find Your Relaxation
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Relaxation Video
http://www.youtube.com/watch?v=X7iBnp8T6nY#t=228
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Balance – do “better”
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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