Practical Tools to

Reduce Your Stress

The Most Common Stress Buster

BANG

HEAD

HERE

Place On Firm SurfaceRepeat As Often As Necessary

What is stress?

The result of harmful physical, chemical,

or mental stimulus that occurs when outside influences are too great for the

body to maintain its physiological balance.

This leads to abnormal cascading effects and instability throughout the systems of the body which can cause a

multitude of health issues.Stress is Unavoidable!

88% of students experiencemoderate to high levels of stress.

One-third of new professionals leave the job after the first five years because of the stressful challenges.

DID YOU KNOW…?

The Reason

Students Face Unique Circumstances.

Women should be especially alert to the overwhelming stress of wearing three hats--mom, wife, and student.

Overcrowded Classrooms

Testing pressures

Paperwork

Anxious parents Stressed-out friends

Causes Of Students’ StressTIME PRESSURES

Fighting through traffic

Personal time Managing household responsibilities

Red tape

Keeping up with informational technology

Class load Work

Paperwork

Paying the monthly bills

Struggling with illness or disease

The Path Your Body Takes Under Stress

Increased respiration Increased blood pressure Increased heart rate A cold sweatPale face Tense muscles

Stressful postural positions

This can have a profound effect on your health

EVERYTHING is processed by the brain, just like a computer.

Stressful thoughts

Stressful foods

STRESS

Chemical

Mental

Physical

What is Mental Stress?What is Mental Stress?

The over-stimulation of sensory The over-stimulation of sensory

visual, auditory, and cognitive visual, auditory, and cognitive input.input.

It affects the brain’s ability to It affects the brain’s ability to

act and react with the world.act and react with the world.

Causes of Mental StressCauses of Mental Stress

TrafficTraffic NewsNews Time demandsTime demands GradesGrades Tragic eventsTragic events Lifestyle Lifestyle

changeschanges

Money ProblemsMoney Problems FamilyFamily NoiseNoise WorkWork Hectic LifestyleHectic Lifestyle HomeworkHomework

What is Chemical Stress?What is Chemical Stress?

Toxic chemicals that enter our body

Red MeatsWhite BreadFlourSaltSugar

PollutionPesticidesHormonesColor DyesCigarettes

Polluted Air

Tainted Water

Junk Food

Causes of Chemical Stress

Junk Food Causes Chemical Junk Food Causes Chemical StressStress

Eliminate the 3 WHITES: White sugarWhite flourWhite salt

What is Physical Stress?What is Physical Stress?

The sheering, compressive, or The sheering, compressive, or torque forces placed on an object. torque forces placed on an object.

Beyond its physiological ability to Beyond its physiological ability to maintain the balance and strength.maintain the balance and strength.

Results in abnormal adaptations of Results in abnormal adaptations of the surrounding connective tissue.the surrounding connective tissue.

Causes of Physical StressCauses of Physical Stress

Accidents: sprains, strains, breaks, Accidents: sprains, strains, breaks, bruisesbruises

Surgery Surgery BirthBirth Punctures, bites Punctures, bites BurnsBurns Long Term Diseases: HTN, Diabetes, Long Term Diseases: HTN, Diabetes,

CVDCVD Poor posturePoor posture

Common Symptoms of Stress

HeadacheRapid breathingFatigueFluctuations in energy Tight musclesUpset stomachSweaty palmsEyestrainDry mouthBody aches and painsExhausted at End of Day

AngerIsolationDepressionAnxietyIrritability/impatienceForgetfulnessDifficulty concentratingLow self esteemDaydreamingMoody Insomnia Nervous

Changes in eating patternsInability to relaxAccident proneAlcohol/drug abuseReckless drivingNegative attitudeDecision Making Decreased ProductivityHinders Exercise, SportsInterferes with Hobbies

Stress Test

Look at the following picture of a dolphinfor 30 seconds.

If you start to see more than one dolphin,

YOU ARE UNDER TOO MUCH STRESS

READY?

Almost every organ in our bodies can be affected

Heart

Liver

Kidney

Lungs

Immune System

Muscles

Stomach

Brain

Long Term Effects of Stress

Depression

Self-destructive behavior

SmokingOvereating

Heart disease

Risk of alcohol or drug abuse

Immune Disorders

Digestive disorders

Ulcers

Increased incidence of cancer

Arthritis

Migraines

Psychological problems

High blood pressure

Asthma

Spinal column Subluxation

A new set of lungs and a new stomach every week.

A new stomach lining every 5 days.

A new liver every 9 months.

A new heart every 18 months.

YOU GET A NEW BODY EVERY SEVEN YEARS

You Need FOOD WATER OXYGEN

PROPER NERVOUS SYSTEM FUNCTION

The first symptom in 40% of heart attacks is:

84% of cancer patients have no symptoms.

DEATH

Physical Events That Occur Are THOUGHTS First

It Is Important To Manage Your Thoughts

Anxieties Manifest Through the

Body

So, think positive, empowering thoughts

Stress BustersStress Busters BreathingBreathing Drink waterDrink water BlinkBlink Chew gumChew gum Take a time outTake a time out Write a “To do” listWrite a “To do” list No heavy foods, sugars, coffeeNo heavy foods, sugars, coffee Stay in the present momentStay in the present moment No news or radio for one weekNo news or radio for one week LaughLaugh ExerciseExercise

Deal With StressDeal With Stress

IDENTIFY your stressors

BRAINSTORM for eliminating stressors

COPE with remaining stress

TAKE

ACTION KEEP YOUR

FOCUS

IDENTIFY your stressors

Work-related StressWork-related Stress Change in the WorkplaceChange in the Workplace Unclear Job ResponsibilitiesUnclear Job Responsibilities Heavy WorkloadHeavy Workload Role ConflictsRole Conflicts Slow Career ProgressSlow Career Progress Limiting Management StylesLimiting Management Styles Poor Working ConditionsPoor Working Conditions Family ProblemsFamily Problems

Examine what causes you stress by Examine what causes you stress by identifying your personal stressors.identifying your personal stressors.

Look for patterns of events or people. Look for patterns of events or people. Is it a particular worker or supervisor, Is it a particular worker or supervisor, or some other work condition?or some other work condition?

Focus on the stressors that you have Focus on the stressors that you have the best opportunity to change.the best opportunity to change.

Accept those stressors that you cannot Accept those stressors that you cannot changechange

Making changes is actually not as hard as Making changes is actually not as hard as it may seem. it may seem.

Figure out what's ticking you off: Conduct Figure out what's ticking you off: Conduct a stress audit.a stress audit.

Sit down with paper and pencil and make Sit down with paper and pencil and make note of situations that fray your nerves.note of situations that fray your nerves.

Make good use of good stress and learn Make good use of good stress and learn to eliminate or manage your response to to eliminate or manage your response to bad stress. bad stress.

Don't waste time on what you can't Don't waste time on what you can't control; look openly at everything--control; look openly at everything--your commute, your lunch hour, your commute, your lunch hour, your reactions. your reactions.

Once you uncover your most likely Once you uncover your most likely stressors, you can adopt solutions stressors, you can adopt solutions that bring greater peace. that bring greater peace.

Brainstorm for ideas by thinking about Brainstorm for ideas by thinking about the many ways you can fix the problem. the many ways you can fix the problem. For example, if you are unsure about For example, if you are unsure about your job responsibilities, ask you your job responsibilities, ask you employer for clarificationemployer for clarification

Prioritize your ideas, starting with Prioritize your ideas, starting with those that you can use right a way.those that you can use right a way.

Break down each idea into action stepsBreak down each idea into action steps

BRAINSTORM for eliminating stressors

POSITIVE MENTAL ATTITUDEPOSITIVE MENTAL ATTITUDE Stress is a part of life, but if you choose to Stress is a part of life, but if you choose to

respond to these stresses by REASON instead respond to these stresses by REASON instead of FEAR, you will manage your stresses in a of FEAR, you will manage your stresses in a healthier way.healthier way.

The brain doesn’t care what kind of stress is The brain doesn’t care what kind of stress is coming in; it has to process it. If you go coming in; it has to process it. If you go around with a negative attitude, it’s going to around with a negative attitude, it’s going to affect the nervous system, and it’s going to affect the nervous system, and it’s going to be delivered into your body. Watch out for be delivered into your body. Watch out for Stinkin’ Thinkin’. Stinkin’ Thinkin’.

COPE with remaining stress

THINK ABOUT WHAT THINK ABOUT WHAT YOU ARE THINKING ABOUTYOU ARE THINKING ABOUT

The physical events that occur are thoughts The physical events that occur are thoughts first. Therefore, it is important to manage first. Therefore, it is important to manage your thoughts.your thoughts.

Thoughts can create anxieties, high blood Thoughts can create anxieties, high blood pressure, cancers, etc. They manifest pressure, cancers, etc. They manifest themselves through the nervous system. The themselves through the nervous system. The brain is like a computer. If I touch you with a brain is like a computer. If I touch you with a finger vs. a hot poker, your brain is going to finger vs. a hot poker, your brain is going to process this differently. If you drink paint, process this differently. If you drink paint, and you drink water, the brain is going to and you drink water, the brain is going to process this differently. process this differently.

Can you avoid stress? Sorry, no. But you can Can you avoid stress? Sorry, no. But you can manage it.manage it.

The most important thing to learn about The most important thing to learn about stress is that it's often not the external events stress is that it's often not the external events that are stressful, but how you perceive them. that are stressful, but how you perceive them.

And perception is entirely under your control. And perception is entirely under your control. Think empowering thoughts about where Think empowering thoughts about where

you’d like to go, or what you’d like to do, and you’d like to go, or what you’d like to do, and all the good possibilities that can occur in all the good possibilities that can occur in your life.your life.

Learn how to take action if you are a Learn how to take action if you are a procrastinator.procrastinator.

CHOOSE YOUR VALUESCHOOSE YOUR VALUES

Stress comes from not doing things in Stress comes from not doing things in alignment with one’s values; doing things for alignment with one’s values; doing things for the wrong reasons. the wrong reasons.

What is a value? A value is what is most What is a value? A value is what is most important to you in life.important to you in life. Do a “Value Search”. Do a “Value Search”.

If you can line your values with what you are If you can line your values with what you are doing everyday, you will wake up knowing that doing everyday, you will wake up knowing that you are heading in a direction that you really you are heading in a direction that you really want to go. want to go.

You have one life to live. Don’t you want to do You have one life to live. Don’t you want to do the things that you love to do? the things that you love to do?

When is the last time that you went When is the last time that you went outside and looked up at the trees, outside and looked up at the trees, smelled the flowers, and felt thankful smelled the flowers, and felt thankful for what you’ve got? for what you’ve got?

When’s the last time you went to a When’s the last time you went to a hospital and saw a little kid without any hospital and saw a little kid without any legs, or someone with tubes coming out legs, or someone with tubes coming out of every part of their body? Be glad for of every part of their body? Be glad for what you have. what you have.

We’re always focusing on the negative We’re always focusing on the negative “fews” instead of the positive “manys”. “fews” instead of the positive “manys”.

We keep chasing after the things we don’t We keep chasing after the things we don’t have. We live in an acquisition society. If you have. We live in an acquisition society. If you keep thinking that someday you’ll HAVE, and keep thinking that someday you’ll HAVE, and then you’ll DO, and then you’ll BE, take then you’ll DO, and then you’ll BE, take another look. another look.

Think about what you want, and what is most Think about what you want, and what is most important to you in your life. What are your important to you in your life. What are your values? Love, security, peace of mind, values? Love, security, peace of mind, happiness, fun? Decide what your values are, happiness, fun? Decide what your values are, and direct your actions towards those types of and direct your actions towards those types of things. It’s an important part of your health. things. It’s an important part of your health.

APPRECIATE WHAT YOU APPRECIATE WHAT YOU HAVEHAVE

The next time you are bored for a whole The next time you are bored for a whole weekend, tape your eyes shut, and live weekend, tape your eyes shut, and live like a blind person for one day. Some like a blind person for one day. Some people don’t have a choice. If you can people don’t have a choice. If you can only stand to tape your eyes closed for only stand to tape your eyes closed for ten minutes, do it. Then tell me how the ten minutes, do it. Then tell me how the flowers look, and what you see, and flowers look, and what you see, and what you appreciate, and tell me where what you appreciate, and tell me where your stress levels are. The brain your stress levels are. The brain processes it all. processes it all.

Wake up in the morning saying, “What Wake up in the morning saying, “What could I see today that would be could I see today that would be wonderful? wonderful?

What could I do to help someone else, What could I do to help someone else, and have fun doing it?” and have fun doing it?”

Get a list of empowering questions that Get a list of empowering questions that you can read to yourself every morning. you can read to yourself every morning.

In this world, there are accidents, In this world, there are accidents, deaths, and divorces, and you may start deaths, and divorces, and you may start to look at life as a downer. So think to look at life as a downer. So think about what you can be happy about, and about what you can be happy about, and most proud of. most proud of.

How does that make you feel?How does that make you feel?

EMPOWERING THOUGHTSEMPOWERING THOUGHTS

As you ask yourself empowering As you ask yourself empowering questions, you’ll get empowering questions, you’ll get empowering answers. As your stress levels deplete, answers. As your stress levels deplete, you’ll decrease stresses in your life, you’ll decrease stresses in your life, and decrease stresses in your body. and decrease stresses in your body.

Problem-solving questions will move Problem-solving questions will move you forward to solutions. What you forward to solutions. What questions could I ask myself to ensure questions could I ask myself to ensure positive answers and positive results? positive answers and positive results?

After you do a value search, find out After you do a value search, find out what you really want. Then think what you really want. Then think about if your actions are really going about if your actions are really going towards that, or away from it? Then, towards that, or away from it? Then, take action.take action.

TAKE ACTION

Managing stress in your daily life takes Managing stress in your daily life takes planning and persistence. planning and persistence.

There is no quick fix for resolving most There is no quick fix for resolving most stressful situations. stressful situations.

Although some stressful situations can't Although some stressful situations can't be changed, many more are within your be changed, many more are within your control. control.

To lower our level of stress, you need to To lower our level of stress, you need to identify possible solutions that work best identify possible solutions that work best for you. for you.

Take an active role in managing your stress. Take an active role in managing your stress. Find a balance between work and family, Find a balance between work and family,

and accept the support of friends and co-and accept the support of friends and co-workers. workers.

Develop strategies for dealing with change, Develop strategies for dealing with change, and maintain a positive attitude when and maintain a positive attitude when confronted with stressful conditions at work confronted with stressful conditions at work and at home.and at home.

How effectively you deal with stress in your How effectively you deal with stress in your workplace influences the amount of stress workplace influences the amount of stress in your daily life. in your daily life.

Are you happy where you’re at? Are you happy where you’re at?

The more stress you place on your The more stress you place on your brain, the more stress gets thrown brain, the more stress gets thrown into your body, the more stress you into your body, the more stress you get. get.

The last thing to work on is your focus. The last thing to work on is your focus. Focus is everything. Everything we Focus is everything. Everything we do in our life is based on our focus. do in our life is based on our focus.

If you want to make a change, it won’t If you want to make a change, it won’t happen overnight or all at once. happen overnight or all at once.

If you make tons of goals, you won’t If you make tons of goals, you won’t have focus. have focus. If you try to just gain one If you try to just gain one little thing every thirty days, imagine little thing every thirty days, imagine where you’ll be in one year.where you’ll be in one year.

KEEP YOUR FOCUS

Focus on one thing a month. If you Focus on one thing a month. If you put your focus on just making one put your focus on just making one little improvement, moving forward little improvement, moving forward in one little way, you’ll make in one little way, you’ll make progress. progress.

Focus on making just one little Focus on making just one little change personally, professionally, change personally, professionally, socially, spiritually, or physically. socially, spiritually, or physically.

What kind of questions do you ask What kind of questions do you ask yourself every day? yourself every day?

Do you wake up every Monday morning Do you wake up every Monday morning asking yourself, “Why do I have to go to asking yourself, “Why do I have to go to work today?” work today?”

This leads to a series of negative This leads to a series of negative thoughts about why you don’t want to thoughts about why you don’t want to do something that you are going to do. do something that you are going to do.

But, we never really do anything that we But, we never really do anything that we don’t don’t really wantreally want to do. There’s a to do. There’s a reason reason that you want to go to work… that you want to go to work… focus on that.focus on that.

The world isn’t necessarily always The world isn’t necessarily always wonderful, but there is a lot around wonderful, but there is a lot around us that we tend to delete because of us that we tend to delete because of the focuses we have. the focuses we have.

If we focus on one thing, we delete If we focus on one thing, we delete another thing.another thing.

Look around and see what thing in this Look around and see what thing in this room is blue for five seconds. Now close room is blue for five seconds. Now close your eyes.your eyes.

List everything in the room that is GREEN.List everything in the room that is GREEN.

Do you focus on all the bad things that are Do you focus on all the bad things that are in your life? Do you focus on the things in your life? Do you focus on the things that you can’t do? As you focus, so will that you can’t do? As you focus, so will your body be directed to think and act. your body be directed to think and act. And whatever you believe, you’re going to And whatever you believe, you’re going to get.get.

Don’t think of Don’t think of where you need where you need to go, picture to go, picture

yourself yourself there.there.