Stress Management

1. StressManagement Mike Russo, CPIM November 17, 2009 Bluegrass APICS Chapter rusike303@yahoo.com 423-620-3514

2. WHY STRESS MANAGEMENT? A program that relates to all attendees Understand how stress affects our lives How we can deal with it Two “take a ways & a give a way” Not rocket science

3. Definition of Stress “Stress is what you experience when you believe you cannot cope effectively with a threatening situation.” “Challenges your ability to cope” Trigger

4. ABC’s of Stress • A = An action creating a stressful situation. (trigger) • B = Your belief or thoughts on how you perceive (A) • C = The emotional consequence or stress experienced because of (B)

5. A Classic “A”Running late? Like waiting? • Waiting – grocery store, red light, post office, etc. • Unrealistic deadlines • You can change “A” • Leave earlier – get out of line – prioritize

6. A Look at “B” • How you perceive the triggers in your life (A) • Stress is self-induced • Can learn to see things differently? – you can control (B)

7. Changing “C” • If you can’t change the situation or the way you view it, you have to manage your stress by mastering other skills – Objective “changing C” – the emotional consequence • Stress Management!

8. The Stress Epidemic “It is everywhere” Work Home / Family Financial

9. Evolution of Stress “Fight or Flight Response” One million years ago Caveman existence

10. - Dilates pupils - Dilates air passage to the lungs - Rapid and shallow breathing Sweating Piloerector muscles - Increases heart rate Increases blood glucose level Blood shuns vital Organ, skin and gut Blood goes to your heart, brain and muscles How your Body Reacts to Stress Sympathetic Nervous System

11. Physical to Psychological Threats Waiting Oversleep Missing notes Sick child Road rage That Friday afternoon phone call

12. Stress is a Pain in the Neck Muscles are the prime target Muscle tension Headaches, chest / back pains Chronic muscle condition

13. Taking Stress to Heart Constricts blood vessels Increases blood pressure Raise cholesterol level Major factor in heart disease Smoking, overweight and lack of exercise.

14. So How’s your Gut? Stress will find it’s way to your stomach Slows digestive system Constipation / diarrhea

15. Fatigue Heart palpitations Muscle tension Shakiness Heartburn Dry mouth Sweating Nail-biting Overeating Increase use of drugs and alcohol Stomach pains Indigestion Lethargic Physical Signs of Stress

16. Changing “C” • If you can’t change the situation and the way you view it, you can manage your stress by mastering other skills – Objective “changing C” “Learn to Relax Your Body and Quiet Your Mind”

17. Letting go of Tension Breathing properly Recognize your tension Stretching and massaging

18. Breathing Properly Deep breathing induces an immediate state of relaxation Provides the body with oxygen and eliminates waste “It’s all in the Diaphragm”

19. Normal Breathing Fast and shallow Poor chemical exchange Breathe Like a Baby

20. Breathing 101 - Get comfortable; left hand - belly, right - chest - Inhale thru your nose, making sure your belly rises and your chest only slightly As you inhale “slowly”, count to three (3) - As you exhale thru the mouth, slowly count to four (4), feeling the hand on your belly falling gently - Repeat for 3 to 4 minutes

21. - Furrowing my brow - Clenching my teeth Feeling tension in my neck / arms Feeling general body discomfort - Knitting my eyebrows - Pursing my lips - Hunching my shoulders - Curling my toes - Feeling tightness in the thigh and calf muscles Recognizing TensionThe One Minute Body Scan Ask yourself the question: “Am I” ?

22. Replace Tension with Relaxation Face and head Neck and shoulders Stretching your legs and foot Relaxing your back and stomach

23. Tensing to Relaxation / DMR Progressive Relaxation Get comfortable Tense muscles in a particular body part Hold the tension for several seconds Let go quickly, letting muscles go limp Repeat and move to another group

24. Other Roads to Relaxation Stretching away your stress Yoga Massage and pressure therapy Hot shower, hot tub and hot bath Soft music Bedroom relaxation

25. Irritability Worry Anxiety Poor attendance Feeling overwhelmed Sleepless nights Loss of focus Impatience Panic Moodiness Low productivity Lower libido Disorientated Anger Psychological Signs of Stress

26. Quieting Your Mind “When Your Body is Relaxed Your Mind Slows” Mental processing Thinking errors Stop, refocus and breathe Find your Higher Being

27. Mental Processing Self talk Expectations / self fulfilling prophecies Focus on the positive Mental imagery

28. Thinking Errors Catastrophizing Can’t stand it What ifs Over Generalizations Conclusion jumping

29. SBR Method Stop, Breath and Refocus Breathing 101 Refocus through your senses Clear your thoughts

30. Prayer and Breathing Objective quiet Speak to higher power Repeat a sacred reading Repeat a key word – love, God, peace, etc. When distracted – see the ripples Quiet

31. Too much at one time Poor time management Impulsive decisions Can’t say no Procrastination Disorganization Poor listening skills Doing it yourself “I can handle it” Creators of Unnecessary Stress

32. Apathy Anxiety Irritability Denial Avoidance Compulsive behavior Poor self-care Substance abuse Emotional / Behavioral Signs of Stress

33. Stress-Reducing Organizational Skills Clear away the clutter Motivate yourself Minimize paper buildup Staying organized

34. Saved VM Breathing 101 – auto Toggle to internet Take a stress break / lunch Church volunteer Jig saw puzzle Walk / Hike Eat and sleep right Find a quite place Stress log / folder Mental imagery Photo’s car / work Help a friend Distractions office / auto Tips

35. “Learn to Relax Your Body and Quiet Your Mind” Thank you

36. Bibliography • Stress Management for Dummies – Allen Elkin, Ph.D. • Yoga 28 Day Exercise Plan – Richard Hittleman • God Knows You’re Stressed – Anne Bryon Smollin • Don’t Sweat the Small Stuff at Work – Richard Carlson, Ph. D. • Therapist’s Guide to clinical Intervention – Sharon L. Johnson

37. Websites • http://everything2.com/index.pl?node_id=492623     Sympathetic nervous system • http://www.breathing.com/     - Breathing • http://www.reflexology-research.com/handchart.html  Reflexology hands • http://www.reflexology-research.com/footchart.html  Reflexology feet • http://www.mayoclinic.com/health/yoga/CM00004  Yoga • http://www.k-state.edu/counseling/student/biofedbk/deepmuscle.html   Progressing deep muscle relaxation. • http://www.lifematters.com/self_talk.asp  Self talk