Six Keys to Victory Over Stress · 2019-02-20 · 6 Steps to Victory Over Stress 1. Have a Plan; 2....
Transcript of Six Keys to Victory Over Stress · 2019-02-20 · 6 Steps to Victory Over Stress 1. Have a Plan; 2....
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Six Keys to Victory Over StressCounty Court Assistant’s Conference
2019
Presented by:Mark Zollitsch,
Wellness Consultant
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6 Steps to Victory Over Stress
1. Have a Plan;
2. Understand the Physiology of Stress;
3. Identify Sources of Your Stress;
4. Be Proactive with Circumstances;
5. Identify your best Relaxation activities; and
6. Be Proactive with Relaxation.
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What is Stress?
• STRESS – c. a physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in disease causation - Merriam Webster;
• Is stress necessary?
• Eustress vs. Distress.
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One Nation Under Stress
Worksite Stress Facts:• 93% of worksite accidents are the result of
human error. (National Safety Council);• 47% of US executives surveyed in 2003 didn’t
use their vacation time due to job pressures;• Up to 60% of all absences are caused by stress;• 72% of US workers report emotional stress is
pervasive in the worksite; and• More heart attacks occur on Monday mornings
than any other day of the week.5
©2006 Wellness Councils of America
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So Why Should We Be Concerned?
• Chronic stress may be the ultimate risk factor;–Some experts think stress is a major cause of 50% of all
disease; –Dramatic effect on your immune system;
• 80% of all primary care visits stress related;• Sympathetic/parasympathetic nervous system imbalance
research; and–Primary cause of Heart attack? Possibly…
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The Nature of Stress
There are two kinds of “Distress:”
• Acute Stress: Very intense, but short lived (usually around 20 minutes); and
• Chronic Stress: Not very intense, but it endures for days, weeks, months.
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Basic Causes of Di-Stress
• Emotional Responses -fear, frustration, loss of control, anger, grief, sadness, horror; and
• Situational Causes –trauma, relational, work, time, financial, survival, state of the world, personal insecurity, loss or lack of identity, the unknown, unexpected stressors.
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Major Life Event Stresses (Holmes-Rahe Scale)
1. Death of a child, spouse, parent, other family member;
2. Divorce or separation;3. Jail;4. Death of friend;5. Loss of job;6. Hospitalization or illness;7. Birth or adoption;8. Pregnancy;9. Miscarriage or abortion;
10.Change of health of family member;
11.Foreclosure;12.Illness;13.Major financial change;14.Change in marital status of
parents;15.Marriage;16.Moving;17.Change in work; and18.Accident.
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The Physiology of Stress
• Fight or Flight response;• Hormone Cocktail Release;
– Epinephrine;– Norepinephrine;– Vasopressin;– Aldosterone;– Cortisol;
• Sympathetic nervous system activated; and
• Bodily Responses.
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Equal and Opposite Nervous and Biochemical SystemsFight or Flight Response• Sympathetic nervous system
activated;• Activating hormone cocktail release;• Heart rate, breathing, blood pressure,
blood sugar and sweating increase;• High alertness;• High energy state; and• Primed to run or engage.
Physiological responses triggered for survival!
Ineffective for mental, emotional or spiritual stressors.
Relaxation Response• Parasympathetic nervous system
activated;• Calming hormone cocktail release;• Heart rate, breathing, blood pressure,
blood sugar and sweating decrease;• Calm and collected;• Lower energy state; and• Primed to chill or sleep.
Physiological responses triggered to reverse effects of fight or flight response!
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Short Term Symptoms of Chronic Stress
• Headaches;
• Upset stomach, ulcers;
• Back pain;
• Trouble sleeping;
• Weakens immune system;
• Moody, tense, depressed;
• Decreased performance; and
• Insomnia.
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Long Term Effects of Stress Physiology
• Impaired cognitive performance;• Blood sugar imbalance – diabetes
risk;• Suppressed thyroid;• Premature aging, decreased bone
density & muscle tissue;• Lowers immunity & inappropriate
inflammatory responses;• Higher BP & Increased abdominal
fat - Coronary Heart disease;• Chronic pain; and• Epigenetic Expression.
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Long Term Effects Contribute to:
• Cancer;• Heart Disease;• Lung ailments;• Accidents;• Cirrhosis of the liver;• Suicide;• Migraine headaches;• Digestive problems;• Mental illness;
• Sleeping problems;• High blood pressure;• Asthma;• Allergies;• Ulcers;• Tooth decay; and• The common cold.
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The Inflammation Link
Stress
Cortisol ReleaseGenetic Immune
Cell AlterationRelease of Pro Inflammatory Cytokines
Chronic Inflammation
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Impact of Inflammation
• Heart Disease;
• Many Cancers;
• Obesity and abdominal fat;
• Diabetes;
• Alzheimer’s and Dementia;
• Crohn’s, IBS, Ulcerative Colitis; and
• Auto-immune diseases.17
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Are You Self-Medicating Your Stress?
• Self destructive behaviors that increase stress down the road?
• Unhealthy foods, sugar, nicotine, alcohol and caffeine chemically lower coping skills;
• Addictions give you a brief reprieve, but counterfeit relief.
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Confounding Effects
• HALT;
• Tobacco, caffeine, stimulants;
• Poor sleep;
• Poor social support; and
• Poor nourishment that exacerbates the stress response.
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PTSD Symptoms
Symptoms of PTSD: Re-experiencing the traumatic event • Intrusive, upsetting memories of the event;• Flashbacks (acting or feeling like the event is happening again);• Nightmares (either of the event or of other frightening things); • Feelings of intense distress when reminded of the trauma;• Intense physical reactions to reminders of the event (e.g. pounding heart,
rapid breathing, nausea, muscle tension, sweating);Symptoms of PTSD: Avoidance and numbing• Avoiding activities, places, thoughts, or feelings that remind you of the
trauma; • Inability to remember important aspects of the trauma;• Loss of interest in activities and life in general;• Feeling detached from others and emotionally numb; • Sense of a limited future (you don’t expect to live a normal life span, get
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PTSD Symptom (cont.)
Symptoms of PTSD: Increased anxiety and emotional arousal• Difficulty falling or staying asleep;• Irritability or outbursts of anger;• Difficulty concentrating;• Hypervigilance (on constant “red alert”); and • Feeling jumpy and easily startled.
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PTSD Treatment
• Therapy with experienced PTSD counselor;
• Support Group;
• Prayer and Spiritual Journey;
• Biofeedback;
• Medication (does not cure, only masks).
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PTSD Key Points
• Longer you hide it the worse it gets;
• Treatment will help process trauma in a healthy way rather than suppress it;
• Helps you regain control;
• Work through feelings of guilt, self-blame, and mistrust;
• Learn how to cope with and control intrusive memories; and
• Address problems PTSD has caused in your life and relationships.
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Solutions!
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Identify Your Sources of Stress
• Within your control;–Learned Skills;–Perspective;–Reactions;
• Beyond your control;–Accident scenes;–Other people; and–Life events.
Biofeedback unit.
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Skills To Learn for Stressors Within Your Control
• Time Management;
–Prioritizing urgent vs. important;
• Money Management;
• Saying no – Boundaries;
• Conflict Resolution;
• Relationship & Marriage skills; and
• Parenting Skills.
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Change of Perspective
“Any area of your life where hope does not glisten, indicates you are believing a lie in that area.” – Francis Frangipane
• Choose to see the situation differently; and
• Reframe your thoughts.
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Identify What Relaxes You Most….
Pay Attention…• Introvert or Extrovert?• Which senses affect you most?• Are you comfortable sharing your stress? With whom?
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Induce Relaxation When Stress beyond Your Control
• Serenity Prayer/“Not my circus, not my monkeys”;
• LAUGHTER;
• Exercise – Aerobic andStrength;
• Diaphragmatic Breathing;
• Vista bigger than self –perspective “Grand Canyon”;
• Anti-inflammatory foods.
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• Sharing in safe environment;• Prayer or meditation;• Puppies or pets;• Yoga/Tai-chi;• Journaling;• Art;• Aromatherapy/Music therapy; and• Massage.
Induce Relaxation When Stress Is Beyond Your Control
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Take a Bite out of Stress –“Could you have eaten it 500 years ago?”
Foods That Fight Stress Foods That Biochemically Make Stress Worse
Fresh Vegetables & Fruit – rich in antioxidants
Sweet & sugary foods & beverages
Water, herbal teas Caffeine
Chicken, fish & organ meats Alcohol
Legumes Fast Food
Fish, fish oil, nuts and seeds, olive oil, avocados, flax
Processed Foods, inflammatory vegetable oils
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Be Proactive with Relaxation/Stress Relief
• What works best for you?
• Choose 1 skill to improve and 2 relaxation activities;
• Make time – pre-schedule it in daily or weekly.
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References
1. Manning, M., et.al., "Occupational stress, social support, and the costs of health care." Academy of Management Journal, 1996, Vol. 39, No. 3, 738-750. Danna, K. and R. Griffin. "Health and well-being in the workplace: a review and synthesis of the literature." Journal of Management, 05/01/1999. 2. Krohe Jr., J., "Workplace stress." Across the Board, 02/01/1999. Grimm, J. "Turning on, turning off, turning over." Editor & Publisher. 04/24/2000 (.5 to 2 times salary). PricewaterhouseCoopers research (.5 to 4 times salary depending on individual’s skill sets), 2001. 3. PR Newswire. "Tenth Annual 2000 CCH Unscheduled Absence Survey: Employers see decline in unscheduled employee absences, but continued high cost of no-shows still plagues employers." 10/19/00 Danna, K. and R. Griffin. "Health and well-being in the workplace: a review and synthesis of the literature." Journal of Management, 05/01/1999.4. PricewaterhouseCoopers Assumption, 2001: 50% of presenteeism is some function of stress. Marcus, C. "Presenteeism: A clear view of a growing problem." Compensation & Benefits Management. 01/01/2001 5. Bureau of Labor Statistics (BLS). "Survey of Occupational Injuries and Illnesses: 1998." Washington, DC: U.S. Department of Labor, BLS, 1999. Wojcik, J. "Stress a major risk in comp." Business Insurance, 04/19/1999. 6. Stress Directions Assumption, 2002: 50% of Disability is some function of stress.
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Thank You
TAC Healthy County(512)478-8753 ● (800)[email protected]/healthycounty
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