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STRESSSTRESS

and Your and Your HealthHealth

Presentation by

Gene James, DCGene James, DC

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OBJECTIVESOBJECTIVES

Define stressDefine stressMisconceptions Misconceptions EffectsEffectsWays to control stressWays to control stress

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WHAT ISWHAT IS STRESSSTRESS??

STRESSSTRESS (stres), (stres), noun. noun. 1. A specific 1. A specific response by the response by the body to a stimulus, body to a stimulus, as fear or pain, that as fear or pain, that disturbs or disturbs or interferes with the interferes with the normal physiological normal physiological equilibrium.equilibrium. 2.2. Physical, mental, Physical, mental, or emotional strain or emotional strain or tension.or tension.

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Stress is notis not in our environment…

…it isit is what we perceive in our mind and body.

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Is Stress

POSITIVEPOSITIVE / NEGATIVE/ NEGATIVE

Stress in and of Stress in and of itself itself is neither is neither positive nor positive nor negative.negative.

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MIND MIND OVEROVERMANAGEMENTMANAGEMENT

Our goal is not to eliminate stress Our goal is not to eliminate stress but to learn how to manage it.but to learn how to manage it.

Begin with educating yourself.Begin with educating yourself.

RRemember:emember:

“ “ Knowledge is power!”Knowledge is power!” The ability to control a matter lies The ability to control a matter lies

in understanding it.in understanding it.

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Expectation

RealityD

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TYPES OF STRESSORS

External

Internal

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EXTERNAL STRESSORS

Physical EnvironmentSocial InteractionOrganizationalMajor Life EventsDaily Hassles

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INTERNAL STRESSORS

Lifestyle choicesNegative self - talkMind trapsPersonality traits

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STRESS REACTIONS

Negative reaction

Positive reaction

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NEGATIVE REACTION

It is a contributory factor in minor conditions, such as headaches, digestive problems, skin complaints, insomnia and ulcers.

Excessive, prolonged and unrelieved stress can have a harmful effect on mental, physical and spiritual health.

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POSITIVE REACTION

Stress can also have a positive effect, spurring motivation and awareness, providing the stimulation to cope with challenging situations.

Stress also provides the sense of urgency and alertness needed for survival when confronting threatening situations.

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Passion

Purpose

Pain

Pleasure

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Most of the stress we experience is self-generated. How we perceive life - whether an event makes us feel threatened or stimulated, encouraged or discouraged, happy or sad - depends to a large extent on how we perceive ourselves.

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“I am an old man and have known a great many troubles, but most of them never happened.”

Mark Twain

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The way you choose to deal with life’s curve balls can greatly impact your body’s response to stress.

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Tension is who you think you should be. Relaxation is who you are.

Ancient Chinese proverb

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STRESS SYMPTOMSSTRESS SYMPTOMSWork related stress has a way of creeping into our lives, Work related stress has a way of creeping into our lives, sometimes without our even realizing it. Some of the sometimes without our even realizing it. Some of the symptoms are minor, while others are more serious and symptoms are minor, while others are more serious and even hazardous to your health. You may be stressed out even hazardous to your health. You may be stressed out if you…if you…

Have a hard time making decisionsHave a hard time making decisions Have trouble meeting important Have trouble meeting important

deadlinesdeadlines Experience feelings of fatigue or Experience feelings of fatigue or

sleepiness even with enough sleepsleepiness even with enough sleep Have low self-esteemHave low self-esteem Feel that there just aren’t enough hours Feel that there just aren’t enough hours

in the day to get the job donein the day to get the job done Tend to criticize and be argumentativeTend to criticize and be argumentative Experience moodiness or depressionExperience moodiness or depression Are forgetful Are forgetful

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STRESS SYMPTOMS STRESS SYMPTOMS IIII

Get the constant feeling that something is wrong Get the constant feeling that something is wrong or missingor missing

Have a change in appetite so that you eat more or Have a change in appetite so that you eat more or less than usualless than usual

Find yourself smoking, drinking, or using drugs to Find yourself smoking, drinking, or using drugs to cope with your jobcope with your job

Experience rapid, irregular heartbeats or heart Experience rapid, irregular heartbeats or heart poundingpounding

Experience rapid breathing or hyperventilation Experience rapid breathing or hyperventilation Get muscle aches, headaches, or migrainesGet muscle aches, headaches, or migraines Have high blood pressureHave high blood pressure Break out in skin rashesBreak out in skin rashes

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DURING TIMES OF CRISISDURING TIMES OF CRISIS

Give yourself credit for being human; Give yourself credit for being human; intentional self-care is crucial.intentional self-care is crucial.

Recognize that your mind is not fully Recognize that your mind is not fully functioning. functioning. DO NOTDO NOT make any major life make any major life changes or life decisions until things calm changes or life decisions until things calm down.down.

Follow the AA motto: Follow the AA motto: ““One Day at a Time.”One Day at a Time.”

Know Know that this too shall passthat this too shall pass..

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5 EASY WAYS TO ADDRESS 5 EASY WAYS TO ADDRESS

S S TT R R e e s s s s ss s s………………….z ………………….z zz z z z z z z z z z z z z z z z z z z z z z z z z zz

Take deep breathsTake deep breathsTake a walk; escape from Take a walk; escape from your environmentyour environmentSay no to what you don’t Say no to what you don’t have time for or what isn’t have time for or what isn’t interestinginterestingLeave work early (or at Leave work early (or at least on time)least on time)Relax your demands on Relax your demands on yourself a bit; most of us yourself a bit; most of us expect too muchexpect too much

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MAIN GOALMAIN GOAL Act, don’t react. Plan ahead, including Act, don’t react. Plan ahead, including

having a Plan B.having a Plan B.

If there is a pattern of setting yourself If there is a pattern of setting yourself up for problems or if the baggage from up for problems or if the baggage from your past is interfering too much with your past is interfering too much with the present, “the present, “GET HELPGET HELP!” e.g., adults !” e.g., adults abused as children; adult children of abused as children; adult children of alcoholics.alcoholics.

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QUESTIONSQUESTIONS