Stress Management

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Stress Management

• Mike Russo, CPIM
• November 17, 2009
• Bluegrass APICS Chapter
• rusike303_at_yahoo.com
• 423-620-3514

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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

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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

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ABCs 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)

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A Classic ARunning late? Like waiting?

• Waiting grocery store, red light, post office,
  etc.
• Unrealistic deadlines
• You can change A
• Leave earlier get out of line prioritize

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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)

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Changing C

• If you cant 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!

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The Stress Epidemic

• It is everywhere
• Work
• Home / Family
• Financial

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Evolution of Stress

• Fight or Flight Response
• One million years ago
• Caveman existence

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How your Body Reacts to Stress Sympathetic
Nervous System

• - 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

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Physical to Psychological Threats

• Waiting
• Oversleep
• Missing notes
• Sick child
• Road rage
• That Friday afternoon phone call

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Stress is a Pain in the Neck

• Muscles are the prime target
• Muscle tension
• Headaches, chest / back pains
• Chronic muscle condition

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Taking Stress to Heart

• Constricts blood vessels
• Increases blood pressure
• Raise cholesterol level
• Major factor in heart disease
• Smoking, overweight and lack of exercise.

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So Hows your Gut?

• Stress will find its way to your stomach
• Slows digestive system
• Constipation / diarrhea

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Physical Signs of Stress

• Fatigue
• Heart palpitations
• Muscle tension
• Shakiness
• Heartburn
• Dry mouth
• Sweating

• Nail-biting
• Overeating
• Increase use of drugs and alcohol
• Stomach pains
• Indigestion
• Lethargic

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Changing C

• If you cant 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

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Letting go of Tension

• Breathing properly
• Recognize your tension
• Stretching and massaging

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Breathing Properly

• Deep breathing induces an immediate state of
  relaxation
• Provides the body with oxygen and eliminates
  waste
• Its all in the Diaphragm

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Normal Breathing

• Fast and shallow
• Poor chemical exchange
• Breathe Like a Baby

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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

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Recognizing TensionThe One Minute Body Scan Ask
yourself the question Am I ?

• - Knitting my eyebrows
• - Pursing my lips
• - Hunching my shoulders
• - Curling my toes
• - Feeling tightness in the thigh and calf muscles

• - Furrowing my brow
• - Clenching my teeth
• Feeling tension in my neck / arms
• Feeling general body discomfort

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Replace Tension with Relaxation

• Face and head
• Neck and shoulders
• Stretching your legs and foot
• Relaxing your back and stomach

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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

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Other Roads to Relaxation

• Stretching away your stress
• Yoga
• Massage and pressure therapy
• Hot shower, hot tub and hot bath
• Soft music
• Bedroom relaxation

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Psychological Signs of Stress

• Irritability
• Worry
• Anxiety
• Poor attendance
• Feeling overwhelmed
• Sleepless nights
• Loss of focus

• Impatience
• Panic
• Moodiness
• Low productivity
• Lower libido
• Disorientated
• Anger

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Quieting Your Mind

• When Your Body is Relaxed Your Mind Slows
• Mental processing
• Thinking errors
• Stop, refocus and breathe
• Find your Higher Being

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Mental Processing

• Self talk
• Expectations / self fulfilling prophecies
• Focus on the positive
• Mental imagery

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Thinking Errors

• Catastrophizing
• Cant stand it
• What ifs
• Over Generalizations
• Conclusion jumping

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SBR Method

• Stop, Breath and Refocus
• Breathing 101
• Refocus through your senses
• Clear your thoughts

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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

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Creators of Unnecessary Stress

• Too much at one time
• Poor time management
• Impulsive decisions
• Cant say no

• Procrastination
• Disorganization
• Poor listening skills
• Doing it yourself
• I can handle it

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Emotional / Behavioral Signs of Stress

• Apathy
• Anxiety
• Irritability
• Denial

• Avoidance
• Compulsive behavior
• Poor self-care
• Substance abuse

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Stress-Reducing Organizational Skills

• Clear away the clutter
• Motivate yourself
• Minimize paper buildup
• Staying organized

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Tips

• 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
• Photos car / work
• Help a friend
• Distractions office / auto

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• Learn to Relax Your Body and Quiet Your Mind
• Thank you

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Bibliography

• Stress Management for Dummies Allen Elkin,
  Ph.D.
• Yoga 28 Day Exercise Plan Richard Hittleman
• God Knows Youre Stressed Anne Bryon Smollin
• Dont Sweat the Small Stuff at Work Richard
  Carlson, Ph. D.
• Therapists Guide to clinical Intervention
  Sharon L. Johnson

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Websites

• http//everything2.com/index.pl?node_id492623  
    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
•