Laughter, Chocolate and Lesser Known Stress Reducers

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1 Laughter, Chocolate and Lesser Known Stress Reducers Presented by: Jana Bruner, AADP Health and Wellness Solutions

2 Stress The perception of threat to the physiological or psychological well being, and the perception that the individual s resources are inadequate to cope with it.

3 Stress Model Life Situation Medical Consequences Perceived as Stressful Physiological Arousal Emotional Arousal

4 What Colors Our Perceptions? Beliefs/Expectations Conditioning/Past Experience Worries/Anticipation Life Stage Self Esteem

5 Fight or Flight ALARM RESISTANCE EXHAUSTION

6 Alarm Stage Automatic happens within 2-3 seconds Pupils dilate, eyelids open wide Peripheral blood to hands and feet shifts to brain and large muscles Increased sweat gland activity Increased heart rate Piloerection on back of neck

7 Resistance Stage Over 1,400 chemical changes occurring Heart Rate Cholesterol, glucose, triglycerides and free fatty acids in blood Blood enriches itself with coagulants Suppression of immune system Endorphins Digestion Blood to kidneys

8 Resistance Stage, Cont. All of this leads to increases in: Muscle tension Respiration and heart rate Sugar and salt stored in the body Decreases in: Digestion Strength of the heart muscle

9 Exhaustion Stage Occurs after approximately 2-4 years of chronic stress Illness and disease begin to surface Organ and muscle systems begin to wear out At least 25% are suffering from chronic stress

10 Symptoms of Burnout Physical Muscle tension (jaws, neck) Stomach complaints Grinding/Clenching teeth Fatigue, low energy Irregular heartbeat Low resistance to colds, flu Back pain

11 Symptoms of Burnout Psychological Feeling nervous/anxious Low tolerance for frustration Feeling pressured, trapped, tense Feeling emotionally drained Loss of self esteem Loss of sense of humor Difficulty concentrating

12 Symptoms of Burnout Psychological Depression and/or hopelessness Apathy Feeling of failure Irritability or angry outbursts Difficulty turning off thoughts (Mind Racing)

13 Symptoms of Burnout Behavioral Insomnia or oversleeping Taking tranquilizers or other drugs Criticizing or blaming others Watching more TV than usual Cynicism about work Difficulty meeting commitments or completing tasks

14 Symptoms of Burnout Behavioral Feeling overwhelmed by work, yet believing yourself indispensable Unwillingness to go to work/unwillingness to get out of bed Social withdrawal isolation Decreased function at home Skipping rest breaks/food breaks at work

15 So What s the Good News???

16 Endorphins Endo = Made within Morphine = Pain Killing Endorphins are natural opiates that are produced by our own brains. They not only reduce pain, but produce euphoria as well.

17 Endorphins Good news Our natural opiates are times more powerful than morphine Bad news Our naturally produced opiates lose their power within a few minutes of release

18 Sources of Endorphins (From longest acting to Shortest acting) Laughter Exercise Music Chocolate

19 4-year olds laugh up to times/day? Adults laugh about times/day? What Happened?

20 The Benefits of Laughter Increases activity of Killer T cells Increases heart rate and circulation Lets more oxygen in and more carbon dioxide out of the lungs During laughter, a number of bad stress hormones decrease (cortisol and adrenaline) Can lower blood pressure Increases muscle activity and metabolism He who laughs, lasts! Laughter reduces pain (because it stimulates endorphins) Laughter increases creativity Faking laughter is just as good as the real thing to the body (So fake it until you make it )

21 About Chocolate Contains PEA (phenylethylamine) Brain also releases PEA when feeling of lust, passion or love are present Chocolate stimulates release of endorphins So, combine chocolate s passion releasing capabilities with its pain prevention and euphoria-producing capabilities and you have a dangerous drugs

22 Other lesser known factoids about chocolate Has 1,200 known chemical compounds Contains serotonin (Calming agent found in the brain) During the time preceding a woman s cycle, serotonin levels are low. Ever wonder why women crave chocolate before their periods?

23 Some other Inexpensive Ideas Breathe Bath for Stress Management Exercise regularly Practice relaxation techniques Get a hobby (Get a life!) Seek professional help when stuck Reduce environmental toxins (Noise, light, relationships)

24 Making Good Scents Smell is the only sense that goes directly to the brain s emotion and pleasure center Nerve pathways that carry sense of smell also go to the part of our brain where long term memories are believed to be stored What are some good memories that are associated with smell?

25 Other lesser known factoids about smell Important to survival Women have more developed sense of smell (probably due to higher levels of estrogen) We tend to lose our sense of smell (and thus taste) as we age We do transmit some feelings via smell (especially fear) Bottom line smell has a great influence on our mood and memories

26 Tidbits Keep a journal Learn to reframe (Problem vs. opportunity) Set goals Anger management & conflict resolution skills Talk to someone Join something (Re)establish a social support network

27 More Tidbits Schedule time for yourself, your family, your friends Learn to say NO Be on service to someone else Meditate (Be still listen) Make a gratitude list Let who you are, what you do be enough for today

28 Doing Feeling Thinking The way you think effects what you are feeling and doing!

29 Ten Stress Busting Tips Be completely present for whatever you are doing. Include something you consider beautiful in your life on a daily basis. For example, fresh flowers. As often as possible, participate in activities you enjoy. Keep your pace relaxed that includes when walking, working and eating. Take a break after meals to relax. Don t hold your feelings in day after day. Find a safe place where you can express and embrace them. Go outside once a day if possible, and enjoy the simple things in lifethe scenery, the weather, etc. Take notice of the tension in your body during the day. Breathe deeply and gently stretch any area that feels tense. When you catch your mind racing and worrying, breathe deeply and gently shift your focus to something in the moment. Wear comfortable clothing whenever possible.

30 Some Wise Words About Stress Accept that some days you re the pigeon, and some days you re the statue. Always keep your words soft and sweet, just in case you have to eat them. If you lend someone $100 and never see that person again, it was probably worth it. No one cares if you can t dance well. Just get up and dance. When everything s coming your way, you re in the wrong lane. Don t cry because it s over. Smile because it happened. We could learn a lot from crayons. Some are sharp, some are pretty and some are dull. Some have weird names, and all are different colors but they all have to live in the same box. A truly happy person is one who can enjoy the scenery along a detour.

31 Positive Suggestions to Help Lessen Your Stress Understanding Yourself Listen to your body signals Use feedback from other people Be honest with yourself Discover what you can control in your life and what you cannot Become aware of how you react to situations Developing Healthy Attitudes Positive thinking Learn to accept what you cannot change Realize you are human- not perfect Learn to say No. You cannot do everything Live in the present Be grateful Learn the value of leisure time

32 Positive Suggestions to Help Lessen Your Stress Controlling Emotions Learn How do I feel? Self disclosure = emotional release. Find at least one person to share your feelings. Someone who listens. If you are not able to talk it out write it out. Don t keep your feelings pent up. Physical Helps Maintain a regular sleep schedule. Exercise regularly. Eat a well-balanced meal. Decrease or eliminate caffeine and nicotine. Learn to relax-use a breathing technique. Keep weight at a moderate level.

33 Positive Suggestions to Help Lessen Your Stress Improving Relationships Think about others point of view- give in once in awhile. Stop blaming others. Share yourself honestly. Find new friends. Work at effective listening. Job Helps Enjoy success. Don t be afraid of failure it passes. Take the time for lunch and breaks. Improve your skills gain more confidence. Risk love.

34 Positive Suggestions to Help Lessen Your Stress Live one day at a time Have alone as well as together time Meet your own needs don t wait for others to meet them Be yourself not phony Plan and take vacations Have variety in your life for balance Take time for developing a hobby Plan changes carefully. Don t take on too many at one time Vary your pace.. Slow down... Relax

35 Professionalism and Fun do not belong in separate buckets. Leslie Stein The End!!!!

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