Stroke Risk Reduction: Education Series

Transcription

1 Stroke Risk Reduction: Education Series Managing Stress Irwin Raphael, Ph. D., R. Psych. Outline What is stress? How do you know if you are stressed? Causes of Stress Coping Strategies 1

2 What is stress? Stress is the body s natural reaction to change It is a major cause of ill health in our society It is a everyday fact of life that we can t avoid 6 Myths About Stress 1. Stress is the same for everyone. 2. Stress is always bad for you. 3. Stress is everywhere, you can t do anything about it. 4. The most popular stress reduction techniques are what work best. 5. If no symptoms, then no stress. 6. Only major symptoms of stress require attention. 2

3 What is the truth about stress? 1. Life without stress is neither possible nor desirable. 2. The experience of stress, whether it is positive or negative, is specific to each individual. 3. Prolonged dis-stress can lead to lowered productivity and poor health. 4. Denial is one of the greatest hazards. How do you know you are stress? Fight or Flight Response Increased heart rate and blood pressure Increased breathing rate Increased muscle tension Increased cholesterol/fatty acid levels in the blood 3

4 Signs of being Stressed What signs do you experience when you are stressed? Physical Emotional Behavioral Causes of stress What are some things that cause you stress? Time: Deadlines, Schedules Encounter: Dealing with others Change: Loss, moving, vacation, illness Strain: fast paced living, technology Situational: Something you can t control Personality Factors: hard driving type A Emotions: Anger, Envy, Pride, Boredom Day to Day Habits: Coffee drinking, Smoking, Diet Environmental: seasons (Allergies) weather 4

5 Coping with Stress 1. Do something about it. 2. Check you re self talk: What are you saying to yourself? 3. Put the situation in perspective. 4. Coping History: How did you cope with stress or similar situations before? What works? What doesn t? 5. Seek out humor and laughter opportunities. 5

6 Coping with Stress Relaxation Relaxation Response Short Term Decreased heart rate and blood pressure Decreased respiration rate Decreased muscles tension Decrease in metabolic rate and oxygen consumption Increase in alpha wave brain activity Coping with Stress Relaxation Relaxation Response Long Term Reduction of generalized anxiety Increased energy and productivity Improved concentration and memory Reduction in insomnia and fatigue Reduction in health problems Increased confidence Increased availability of feelings 6

7 Common Methods to Achieve Relaxation Response Abdominal or belly breathing Progressive muscle relaxation Meditation Imagery and visualization Next Class: Lowering your risk factors Monday p.m. 7

8 Stroke Risk Reducing Series EVALUATION 1. I attended the following session of the series on this date Lowering Your Risk Healthy Eating Active Living Managing Stress Stop Smoking 2. How did you hear about the Risk Reduction Series? From my Nurse Posters on the Unit Patient Education Workbook Invitation in my admission package Unit Displays other: 3. Did you find the session beneficial? Yes No 4. Please rate the session on a scale of 0 (not helpful) to 10 (very helpful) What did you like most? 6. What did you like the least? 7. Did the session inspire you to consider change? Yes No 8. What lifestyle choice would you like to change? 9. Would you like a professional on the Stroke Team to discuss goal setting with you? Yes: Your name Your contact number No Please fax completed evaluations to the Glenrose Stroke Rehabilitation Program at

9 Stroke Risk Reducing Series SIGN IN SHEET Session title Date Name Patient or relationship to patient Please fax sign-in sheets to the Glenrose Stroke Rehabilitation Program at

10 Stroke Risk Reducing Series Check off the sessions as you attend them Lowering Your Risk Date Points to remember; questions Healthy Eating Date Points to remember; questions Active Living Date Points to remember; questions Managing Stress Date Points to remember; questions Stop Smoking Date Points to remember; questions

11 Personal Risk Factors Have you ever had a stroke or TIA? Yes No Have you ever been told you have high blood pressure (hypertension)? Yes No Do you take pills for high blood pressure (hypertension)? Yes No Do you have any heart problems? Yes No If yes, give type of problem Do you have diabetes? Yes No If yes, do you have difficulty controlling your diabetes? Yes No Which treatment do you use? Diet Diabetes pills Insulin Is your cholesterol elevated? Unsure Yes No Do you smoke? Yes No If yes, how much do you smoke a day? Do you exercise less than 3 times a week for 30 minutes at a time? Yes No Do you have more than 2 drinks of alcohol a day? Yes No Do you consider yourself overweight? Yes No Warning signs of stroke Some strokes are preceded by warning signs called transient ischemic attacks, ortias. TIAs cause a temporary interruption of blood flow within or leading to the brain. A stroke is a permanent cutoff of blood to a region of the brain. TIAs or stroke warning signs include: numbness, weakness, or paralysis of face, arm or leg especially on one side of the body difficulty speaking or understanding simple statements sudden blurred or decreased vision in one or both eyes loss of balance or coordination when combined with another warning sign

12 Personal Action Plan What do I want to do? By when? How am I doing? Achieved