“Keeping All Your Balloons in the Air”

Diana PopovaDiana Popova

Rosen SpasovRosen Spasov

Are you stressed?Are you stressed?

Burned out?

Feel like you are losing it?Feel like you are losing it?

Stress is…

According to Google “a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances”

According to researches “a physical, mental, or emotional response to events that causes bodily or mental tension”

Myths of StressMyths of Stress

• Stress will not hurt you

• All stress is bad

• What stresses you out also stresses me out

• No symptoms, no stress

Positive vs Negative StressPositive vs Negative Stress

What Causes Us Stress?

What Causes Us Stress?

While incarcerated prisoners maketwenty decisions a day, those of us walking the streets make one hundred & twenty decisions a day.

- Prison Fellowship

How many hats do you wear?

• Personal

• Work Related

Which is the most important one?

You?

What Causes Us Stress?• External factors

– see, hear, smell, feel

• Not fulfilled basic needs– Breathing, thirst, not enough sleep, hunger, light, heat

• Performance– Too big/small expectations, hamster wheel, judging/conviction; laugh down

• Social stress– Fear of denial or bullying

• Psychical factors– Fear of real or presumed dangers

• Physiological factors – Sickness, pain

Signs of StressSigns of Stress• Physical

– Increased heart rate– Headache – Back Pain– Fatigue– Aches and Pains

• Mental– Difficulty Concentrating– Increased Errors– Poor Decision Making

Why are we the way we areWhy are we the way we are

2015

~ 4 500 000Estimated age of the Homo/Pan

~ 3 200 000 Australopithecus afarensis 

~ 5 000Civilization

1821Electricity

1820 - 40Industrial revolution

Meet Lucy Meet Lucy

• ~ 3.2 million years ago • Lived in Ethiopia• 107 centimeters tall • Has a program to

survive in the savanna

What happens with our body?What happens with our body?

• Our reactions - the 3 F– fight, flight, freeze

• It all starts in the brain– Adrenaline & cortisol

What happens with our body?What happens with our body?

• Tunnel sight (pupils enlarge)• Heart rate increases• Breathing quickens• Muscles become tense

What happens with our body?What happens with our body?

• The body shuts down the “secondary” systems – Metabolism– Production of sex-hormones– Sensibility to pain

• Short- vs. Long- term memory switch

Handling StressHandling Stress

What is your favorite stress reliever?

Handling StressHandling Stress

• First aid kit• Prevention and

control

Stressed out – first aid kitStressed out – first aid kit

Handling StressHandling Stress

• Time management

• Relaxation

• Eat well, sleep well

• Exercise

• Ask for help

Time ManagementTime Management

• Get organized & structured

• Set short & long term goals

• Make a plan

RelaxationRelaxation

• Breathing practices

• Soothing music

• Choose and schedule it in

EatingEating

• Cut down on sugar, caffeine, processed foods

• Eat nutritiously: all food groups, especially fresh fruits and veggies

More Ideas…

• Laugh

• Try a New Thing

• Cry

• Get Enough Sleep

• Exercise & Get Fresh Air

Even More Ideas

• Let go of perfectionism

• Focus less on pleasing others and more on pleasing yourself

• Stay away from negative people

• Surround yourself with upbeat, flexible and fun people

Personal Stress First Aid KitPersonal Stress First Aid Kit

• What would you put in yours?

Remember…Remember…

“People take advantage of you only with your permission…”

… as long as you don’t live in North Korea

How to make stress your How to make stress your friend?friend?

Questions?Questions?