Stress Managemen

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Holly Warth RN,BSNCardio-Pulmonary

Rehab. Columbus

Community HospitalCertified Tai Chi

Instructor

What is Stress?Your body’s response to any physical or emotional demand

Fight or FlightAdrenaline IncreasesHeart Rate IncreasesRespirations IncreaseBlood Pressure IncreasesGut Stops DigestionFatty Acids, Cholesterol and Glucose are

emptied into the blood streamBlood becomes thicker

Physical Symptoms of StressDifficulty Sleeping, NightmaresChange in AppetiteFatigueMuscle TensionMore IllnessesStomach ProblemsHeadachesIncreased Blood SugarChange in Bowel & Bladder

Don’t Worry, Be Happy

Take a Deep BreathBreathe with your DiaphragmInhale 2 – 3 Counts – Breathe In Health, RestExhale 4 – 6 Counts – Exhale Thoughts,

Worries

Shoulders Down!

Positive ThoughtsWhen one door of happiness closes,

Another opens; but often we look so long at The closed door that we do not see the one

Which has opened for us.

Helen Keller

Journal Your BlessingsLive LongerHappierMore SocialLess IllnessesMore fun to be With

Everyday Stress BustersSurround yourself with positive peopleListen to MusicWatch Movies – Especially ComediesExercise RegularlyReadTake NapsDo Something You Enjoy EverydayCry if you are sadLaugh a Lot

Progressive RelaxationBe Mindful of your BodyTune in to Tense vs. RelaxedStart at Tip of Head, Move Down Body –

Tense/RelaxForehead & ScalpFaceShoulders/NeckRight Arm/Left ArmStomachRight Leg/Left Leg

Guided Imagery

Guided ImageryUse your sensesSmellSightListenFeel

Mindful PracticeChange your Brain!Be in-tune with your bodyChoose to Participate or ObserveTell your Mind how to ReactSlow Down, Listen, Choose WiselyMeditation 20 - 30 min

Tai Chi or Yoga

Anonymous QuoteThe only difference

between a diamond and a lump of coal is that the diamond had a little more pressure put on it.