De-Stressing the

Holidays

What is Stress?

Stress is a non-specific response of the body to any demand made upon it.

Two Kinds of Stress

Eustress (Good Stress)Helps us to be creative, productive and to make necessary changes in our lifestyle that helps preserve our lives and improve happiness.

Distress (Bad Stress)Is a destructive force that has a negative impact on our health, our personalities, our jobs and families.

Stress Related DisordersCardiovascular Gastrointestinal Problemshypertension peptic ulcertachycardia chronic gastritisacute myocardial infarction ulcerative colitis (heart attack) constipation

hyperaciditySkin Problems pyloric spasmrashes heartburnhives Irritable colonpruritis (itching) spastic esophagusherpes A

Genitourinary DisordersMusculoskeletal urination and sexualbackache function disturbancesmuscle crampstension headaches Endocrine Disordersmigraines diabetes mellitusstiff neck menstrual disorders

thyroid disordersRespiratory Disease adrenal disordersbronchial asthma pituitary disordershyperventilationtuberculosis Other

cancer (some leukemias,skin & liver cancers)

Stay in the Stress Comfort Zone

Distress

Comfort

Zone

Eustress

Distress

Too Little Stress

Too Much Stress

The healthy amount of stress

we need to function in our

daily lives

Sources of Stress

Work• Deadlines• Process• Equipment• Systems• Bureaucracy

Environment• Weather• Traffic• Noise• Temperature• Economy• War

People• Co-workers• Supervisors• The Public• Family

THE

HOLIDAYS!

Signs of Stress

• Tired Most of the Time

• Anxious

• Angry or Irritated

• Sleep Problems

• Worry Dominates Thoughts

• Increased Illness

Establish a “Martha Free” Zone

Limit:• need to be perfect• time consuming projects

Permission to Use:• bakery• caterer• gift bags and boxes• catalogues• on-line shopping

Take Control of Stress• Proactive Instead of Reactive

– Plan– Set a Budget – and stick to it– Buy During the Year– Anticipate Problems– Lower Expectations– Prepare to Compromise

• Prioritize– Lists– Be Flexible– What Can Wait?– Change– Accept

Take Control of Stress

888-EAP-8900

• Talk– Don’t keep feelings bottled up– Friend, Spouse, Clergy– Employee Assistance Program

• Listen– What are the people who care telling you?

• Recruit– You don’t have to do everything– Ask for Help

Take Care of Yourself

• Rest – Get Plenty of Sleep

• Nutrition– Healthy, Balanced Diet– Helps Body Handle Stress– Limit Alcohol, Caffeine, Refined Sugars– Increase Low-Fat, High-Fiber Foods

• Exercise– Biking, Hiking, Running– Naturally Relaxes– Improves Mood

Relaxation Methods

• Deep Breathing

• Meditation

• Progressive Muscle Relaxation

• Visual Imagery

• Hypnosis

• Journaling

• Listening to Music

QUESTIONS?

THANK YOU