Managing Stress and Improving Health in Your Work and Life Presenters: Sherry Daniels, Renee Koenig, Monica Lobenstein, Nancy Schultz, & Jeanne Walsh
In today s session, we ll discuss How to take better care of you so you can be healthier and happier. Taking care of you helps you take better care of those you work with.
Share one thing What do you enjoy about being an educator?
Tune in How do you feel right now?
Tune in Body Sensations Thoughts Feelings Adapted from (1) Full Catastrophe Living by Kabat-Zinn. (2) Mindfulness-Based Cognitive Therapy for Depression by Segal, Williams & Teasdale.
With awareness comes choice.
Water Glass Activity
The World Health Organization calls stress the health epidemic of the 21 st Century.
Stress stats 50% moderate/high stress levels 24% severe stress levels 66% of doctor visits for stress related symptoms (headache, neck pain, irritable bowel syndrome, loss of libido, fatigue, sleeplessness). Stress is direct precursor to heart disease and certain cancers.
How we react to stress Feel aggression 45% Fatigue 43% Apathy 40% Anxiety 35% Depression 34% Headache 34% Want to cry 32% Indigestion 27% Muscle tension 24%
Stressed Less physically active 47% choose sedentary activities (using tech devices, watching TV) Affects eating 30% less likely to eat healthy 43% eat more 2 Xs more likely to fail at weight loss Poor sleep 50% less likely to sleep well
Other Effects of Stress Fight/Flight hormones released Breathe harder and faster Heart rate skyrockets Digestive functioning altered Immune system suppressed
Cortisol the stress hormone Released in an emergency & when we worry about our problems Released whether the stress is real or just in our heads Kills neurons in the hippocampus Too much cortisol can harm the brain s ability to think & store information.
Stress can also cause Inability to plan realistically Difficulty in communicating about feelings and emotions
Key Sources of Stress Money 71% Work 69% Family 55% Relationships 51%
Digital devices survey 61% can t ignore them, checking them within the hour after getting an e-mail, text, or alert 81 % have interrupted meals, conversations and fun times, to check devices 50% check their work e-mail outside of work hours, including weekends and vacations
Digital devices survey 61% shared feeling jealous, sad, or annoyed after checking devices 73% believe their devices contribute to stress in their lives 3 of 5 people admitted to spending more of their free time on their devices than with their significant other.
STRESS
Negative ripple effect
S T R E S S The way to change the effects of stress on our life.
Environment Dimensions of Health Culture Physical Mental Spirit Social
Dimensions of Health Which dimensions do you struggle with? How does this affect other dimensions? What could you do to improve or nourish a dimension you struggle with?
What drains your tank?
Sleep Increases ability to respond vs. react to stressors Sustains peak mental performance Stabilizes mood Maintains healthy metabolism Repairs tissues Bolsters immunity
Reconsider multi-tasking When you break focus you spend 4x longer on task
Triangle of Awareness Body Sensations Thoughts Feelings Adapted from (1) Full Catastrophe Living by Kabat-Zinn. (2) Mindfulness-Based Cognitive Therapy for Depression by Segal, Williams & Teasdale.
What does it feel like when your tank is full?
Say YES to YOU
Life is too short to
Life is too short not to
Savor life s joys Living in the now... Being aware Being mindful Remembering past joys
Purposeful Mindfulness
#1 Way to Become More Mindful Tune into YOUR Breathing
The difference is 3 deep breaths.
Let s B-R-E-A-T-H-E 1. Sit comfortably 2. Feel your breath 3. Return to the breath
Focus on breathing a little every day Neuroplasticity Epigenetics Telomeres Regular practice strengthens brain pathways, which help us be calmer the next time we get stressed. Kabat-Zinn, J. (2013). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. New York: Bantam Books Trade Paperbacks.
One small step, One small thing can make a DIFFERENCE
Practices just 1 little thing Pause Be grateful Sleep 1 task @ time Give back to others Smile MOVE Slow down Tech disconnect Healthful eating Take time to play Let go of thoughts B-R-E-A-T-H-E Be mindful Respond vs. react Say YES to YOU
What is one thing you can do to take better care of you? What is one thing you can do to help reduce the stress levels in your work setting?
Resources to help you Take Care of YOU