Stress Reduction Stress Reduction TechniquesTechniques

Jacques Courseault, M.D.Jacques Courseault, M.D.

www.exercisemenu.comwww.exercisemenu.com

What stressed you out What stressed you out recently?recently?

What is Stress?What is Stress?

• Group Definition?Group Definition?

• Subjective sensation associated with Subjective sensation associated with varied symptoms – Am Inst of Stressvaried symptoms – Am Inst of Stress

• Body’s instinct to defend itself- AAFPBody’s instinct to defend itself- AAFP

• A psychological response to a life of A psychological response to a life of disorder and chaos-Am Psych Ass.disorder and chaos-Am Psych Ass.

• Psych and physical reaction to the Psych and physical reaction to the demands of life- Mayo Clinicdemands of life- Mayo Clinic

What is Stress?What is Stress?

• Too much focus on past and future Too much focus on past and future and a lack of presence – Eckhart and a lack of presence – Eckhart TolleTolle

• A cloudy moment in the cycle of lifeA cloudy moment in the cycle of life

• The results of a lack of faithThe results of a lack of faith

Major Health ProblemMajor Health Problem

• June 6 1983 “The Epidemic of the June 6 1983 “The Epidemic of the Eighties”Eighties”

• More stress than a decade agoMore stress than a decade ago

• 1983 55% had “great stress” 1 1983 55% had “great stress” 1 day/weekday/week

• 75-90% visits to doctor75-90% visits to doctor

Common Causes- ChatCommon Causes- Chat

• PersonalPersonal– Your healthYour health– Emotional ProblemsEmotional Problems– RelationshipsRelationships– Life ChangesLife Changes– FamilyFamily– Conflicts in beliefs Conflicts in beliefs

or valueor value– FinancesFinances

• SocialSocial– Your surroundingsYour surroundings– Your jobYour job– Social situationSocial situation– TimeTime

Your body’s reaction…Your body’s reaction…

• Burst of hormones to fuel the fight or Burst of hormones to fuel the fight or flight response.flight response.

• Fast heartbeat, headaches, stiff Fast heartbeat, headaches, stiff neck, back pain, fast breathing, neck, back pain, fast breathing, sweating, upset stomachsweating, upset stomach

Long-term EffectsLong-term Effects

• Weakened immune systemWeakened immune system

• High blood pressure, arrhythmia, blots High blood pressure, arrhythmia, blots hardened arteries, CAD, CHFhardened arteries, CAD, CHF

• Muscular pain, worsens RAMuscular pain, worsens RA

• GERD, PUD, IBS, UCGERD, PUD, IBS, UC

• Low fertility, ED, painful menstruationLow fertility, ED, painful menstruation

• Worsens asthma, COPDWorsens asthma, COPD

• Worsens acne, psoriasisWorsens acne, psoriasis

Emotional AffectsEmotional Affects

• Feel cranky and can’t deal with small Feel cranky and can’t deal with small problemsproblems

• Yell for no reasonYell for no reason

• Jumpy and tiredJumpy and tired

• Hard to focusHard to focus

• Fear the worseFear the worse

• Feel that you are missing outFeel that you are missing out

The Type MattersThe Type Matters

• AcuteAcute– Immediate Immediate

responseresponse– Body adapts quickly Body adapts quickly

and recovers welland recovers well– But there must be a But there must be a

break in the cycle.. break in the cycle.. Or…Or…

• ChronicChronic– Longer periodLonger period– Job, family, healthJob, family, health– Poor long-term Poor long-term

responseresponse

How do you know?How do you know?

• What job, family or personal stress What job, family or personal stress do I have?do I have?

• Have I had any recent major life Have I had any recent major life changes?changes?

• Do my beliefs cause me stress?Do my beliefs cause me stress?

• How am I coping with stress?How am I coping with stress?

Don’t… Don’t…

• SmokeSmoke

• Eat too muchEat too much

• Drink alcoholDrink alcohol

• Take it out on someone else, or your petTake it out on someone else, or your pet

• Hold it itHold it it

• Ignore itIgnore it

• Refuse to changeRefuse to change

Stress Reduction Stress Reduction TechniquesTechniques• When you find yourself stressed, ask yourself one When you find yourself stressed, ask yourself one

question: Will this matter in 5 years from now? If yes, question: Will this matter in 5 years from now? If yes, then do something about the situation. If no, then let then do something about the situation. If no, then let it go.it go.

• Tension (past and future) is who you think you should Tension (past and future) is who you think you should be. Relaxation is who you are (presence). be. Relaxation is who you are (presence).

• Stress is an ignorant state. It believes that everything Stress is an ignorant state. It believes that everything is an emergency. It always sees the worst possible. is an emergency. It always sees the worst possible.

• "Stress is not what happens to us. "Stress is not what happens to us. It's our response TO what happens. And RESPONSE is It's our response TO what happens. And RESPONSE is something we can choose." something we can choose."

Stress Reduction Stress Reduction TechniquesTechniques• "Even to much sunshine can be devastating, "Even to much sunshine can be devastating,

while only with rain can growth occur. Accept while only with rain can growth occur. Accept both as part of the growing process in the garden both as part of the growing process in the garden of life." of life."

• "The time to relax is when you don't have time for "The time to relax is when you don't have time for it." it."

• Peace I leave with you, my peace I give unto Peace I leave with you, my peace I give unto you: not as the world giveth, give I unto you: not as the world giveth, give I unto you. Let not your heart be troubled, neither you. Let not your heart be troubled, neither let it be afraid. John 14:27 (KJV)let it be afraid. John 14:27 (KJV). .

20 Minutes of Meditation20 Minutes of Meditation

Stop Daydreaming!Stop Daydreaming!

• Focus on the NOW!Focus on the NOW!

• Practice pulling yourself out of Practice pulling yourself out of daydreamingdaydreaming

• Feel the power of presenceFeel the power of presence

It’s YOUR Choice?-ChatIt’s YOUR Choice?-Chat

• Let’s work togetherLet’s work together

• 1. Name stressful situation1. Name stressful situation

• 2. How could it have been 2. How could it have been AAvoided?voided?

• 2. Ways to 2. Ways to AAlter it?lter it?

• 3. What can you 3. What can you AAccept? (upside)ccept? (upside)

• 4. Long-term 4. Long-term AAdaptation to stressor?daptation to stressor?

• Avoid, Alter, Accept, AdaptAvoid, Alter, Accept, Adapt

Other ways to relieve your Other ways to relieve your mindmind

• Write- 10-15 minutesWrite- 10-15 minutes

• Let your feelings out! Talk, laugh, Let your feelings out! Talk, laugh, cry!cry!

• Do something you enjoyDo something you enjoy

• Focus on the presentFocus on the present

• Self-hypnosis, music, humor therapySelf-hypnosis, music, humor therapy

• Other ideas?Other ideas?

Ways to relieve your body…Ways to relieve your body…

• Wear out tensionWear out tension

• ExerciseExercise

• Squeeze thingsSqueeze things

• Punch “non-living” Punch “non-living” objects or the airobjects or the air

• Release tensionRelease tension

• StretchingStretching

• Breathing exercisesBreathing exercises

• Yoga, tai chiYoga, tai chi

• MassageMassage

• AromatherapyAromatherapy

• BiofeedbackBiofeedback

• Kava TeaKava Tea

Autogenic Training - Autogenic Training - MeditationMeditation

• German scientist in 1932German scientist in 1932

• Significant resultsSignificant results• Sit in the meditative posture and scan the body Sit in the meditative posture and scan the body

• "my right arm is heavy" "my right arm is heavy"

• "my arms and legs are heavy and warm" (repeat 3 or more times) "my arms and legs are heavy and warm" (repeat 3 or more times)

• "my heartbeat is calm and regular" (repeat 3 times) "my heartbeat is calm and regular" (repeat 3 times)

• "my solar plexus is warm" (repeat 3 times) "my solar plexus is warm" (repeat 3 times)

• "my forehead is cool" "my forehead is cool"

• "my neck and shoulders are heavy" (repeat 3 times) "my neck and shoulders are heavy" (repeat 3 times)

• "I am at peace" (repeat 3 times)"I am at peace" (repeat 3 times)

What do you do to de-What do you do to de-stress?stress?

Avoid Stress…Avoid Stress…

• Manage your TimeManage your Time

• Find a balance in your lifestyleFind a balance in your lifestyle

• Find a sense of purposeFind a sense of purpose

• Get enough sleepGet enough sleep

• Manage Calories!Manage Calories!

• Seek support when neededSeek support when needed

• Don’t SMOKE!!!Don’t SMOKE!!!

Set a GoalSet a Goal

• Find out what creates stress for you-Find out what creates stress for you-journaljournal

• Think about why you want to reduce Think about why you want to reduce stressstress

• Set a goalSet a goal

• Plan for setbacksPlan for setbacks

• Get supportGet support

• Reward yourselfReward yourself

ExamplesExamples

• Ray is a pretty easygoing guy most of the time. But Ray is a pretty easygoing guy most of the time. But he gets stressed over small things. If a problem he gets stressed over small things. If a problem comes up at work, he spends the whole night thinking comes up at work, he spends the whole night thinking about it over and over. He feels anxious wondering about it over and over. He feels anxious wondering how he could have handled things better. Ray knows how he could have handled things better. Ray knows he needs to let go of these events and move on.he needs to let go of these events and move on.

• Ray's long-term goal: Practice positive thinking when Ray's long-term goal: Practice positive thinking when stressful events come up. stressful events come up.

• Short-term goal: Try prayer, breathing and relaxation Short-term goal: Try prayer, breathing and relaxation exercises when he feels stressed. exercises when he feels stressed.

ExamplesExamples

• Sheila is a customer service manager for a computer Sheila is a customer service manager for a computer company. She's also the mother of two young kids. company. She's also the mother of two young kids. Between her job and chores at home, she feels Between her job and chores at home, she feels overwhelmed by all the demands on her. She can't overwhelmed by all the demands on her. She can't remember the last time she took a lunch break at work remember the last time she took a lunch break at work or took a class at the gym. While she's lying awake at or took a class at the gym. While she's lying awake at night, she is worrying about getting everything done.night, she is worrying about getting everything done.

• Sheila's long-term goal: Find a better balance Sheila's long-term goal: Find a better balance between personal, home, and family needs. between personal, home, and family needs.

• Short-term goal: Take a 15-minute walk each night.Short-term goal: Take a 15-minute walk each night.

Gotta love the net…Gotta love the net…

• www.webmd.comwww.webmd.com

• www.mayoclinic.comwww.mayoclinic.com

• www.medlineplus.comwww.medlineplus.com

• www.stress.orgwww.stress.org

Good Stress Good Stress Exercises/StretchesExercises/Stretches

• Run in place 1 minRun in place 1 min

• Calf raisesCalf raises

• Calf stretchCalf stretch

• Isometric Squat- StretchIsometric Squat- Stretch

• Isometric Dip- StretchIsometric Dip- Stretch

• Isometric Push up- StretchIsometric Push up- Stretch

• Focused Movements and breathingFocused Movements and breathing

Highly RecommendHighly Recommend

• Power of Now – Eckhart TollePower of Now – Eckhart Tolle

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