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