THE STRESS DETOX : TAKE BACK CONTROL OF YOUR LIFE

THE STRESS DETOX : TAKE BACK CONTROL OF YOUR LIFE

GET TO KNOW YOUR STRESS ON ONE SIDE OF YOUR NOTECARD 1. RATE YOUR STRESS: 1-10 (1 =HIGH, 10 =LOW) 3. RATE YOUR HANDLE ON STRESS: 1-10 (1 =HIGH, 10 =LOW) 2. WHAT ARE YOUR TOP 3 STRESSORS? 4. WHAT ARE YOUR TOP 3 STRESS MANAGEMENT TECHNIQUES? 5. HOW DO YOU PERCEIVE YOUR STRESS: GOOD?BAD?UGLY?

Ritu Riyat, MPH, CHES Founder, Chief Mindfulness Officer Mindshift Wellness wellbeing from the inside out Fun Facts about me Teaching yoga for 15 years Bicycled from SF to LA five times support AIDS LifeCycle Climbed Mt Kilimanjaro Spent the last year traveling Europe Recovering stress addict turned stress detective Twitter: @rituriyat Instagram: @livingritu Facebook: thestressdetox www.rituriyat.com hello@rituriyat.com #stressdetox

OUR JOURNEY TODAY What? How? Why? 10,000 FT UNDERSTANDING OF STRESS Before During After STRESS DETOX TECHNIQUES Stressors Symptoms Responses UNCOVER YOUR HIDDEN STRESSORS Plan Accountability Meditation PERSONAL PLAN TO SHIFT YOUR RELATIONSHIP WITH STRESS

WHAT IS STRESS STRESS IS A PHYSICAL RESPONSE: FIGHT OR FLIGHT (FREEZE) - The body thinks it s under attack - Releases hormones and chemicals quickly (cortisol, adrenaline) PRIMAL FIGHT OR FLIGHT ALARM SYSTEM - Through the release of these hormones and chemicals blood is diverted to muscles and away from unnecessary body functions i.e. digestion and reproduction STRESS IS PERSONAL - How you perceive your level of control in a situation determines whether it is stressful or not. - Calm, Cool, Collected - Anger, Aggression, Anxiety

WONDER WOMAN STRESS SYNDROME - Irritability - Anxiety - Isolation - Disconnection from self and others - Depression - Insecurity - Lack of confidence EMOTIONAL - Excessive sweating - Heart racing, Chest pain/tightness - Muscle twitches - Breathlessness - Diarrhea - OCD - Headache/migraine - Heart burn - Teeth grinding - Bad menstrual cramps* - Hair loss* - Skin changes: acne, rashes, dry skin, slow healing, cold sores* MENTAL PHYSICAL - Worrying about worst case - Impaired judgement - Indecision (freeze) - Hasty decisions - Distrust - nightmares/insomnia BEHAVIORAL - Smoking more - Loss of sex drive - Loss of appetite - Overeating - Food/sugar cravings - Lack of physical activity - Excessive drinking - Excessive shopping - Restlessness/boredom

STRESS : WOMEN VS. MEN STRESS AT 8,9,10 23% 16% STRESS AT 8,9,10 EATING POORLY 56% 40% EATING POORLY GOOD JOB MANAGING STRESS (68%) 34% 39% GOOD JOB MANAGING STRESS COPING STRATEGIES: SOCIAL OR SEDENTARY ACTIVITIES, FREQUENT CRYING, EXERCISE, COPING STRATEGIES: ISOLATION, ANGER, EXERCISE

WHAT S STRESSING YOU OUT EXTERNAL STRESSORS - Work deadlines - Travel schedule - Commute - Social media - Family emergency - Health crisis - Relationships - Financial INTERNAL STRESSORS - Negative self talk - Self worth - Purpose - Personal goals - Expectations - Desires - Control of outcome DON T HAVE MUCH CONTROL TAKE BACK CONTROL

STRESS: GOOD? BAD? OR UGLY? EUSTRESS VS. DISTRESS Eustress: Motivated to stretch yourself, focused, Energized, Flow Distress: Fatigue, effort, lack of concentration, overwhelmed Sweet spot: Occurs when the gap between what one has and what one wants is slightly pushed, but not overwhelmed. CALM EUSTRESS DISTRESS

"The greatest weapon against stress is our ability to choose one thought over another." -William James Father of American Psychology

THE STRESS DETOX PERCEPTION DETERMINES IMPACT - Positive challenge or negative threat? SAME SAME BUT DIFFERENT - Same stressor could cause eustress and distress. - Example: New job or new relationship where you are motivated to learn and exceed (eustress) and pressured to do well or fear of failure (distress)

DEAR STRESS, WE NEED TO TALK BEFORE DURING AFTER TRAINING - Routines and rituals - Mediation - Exercise - Healthy eating - Supportive tribe - Vulnerability training - Gratitude - Positive self talk RACE - Recognize rising stress - Deep slow breaths - Break away from the situation - Stick to routines and rituals - Talk to a supportive friend - Reframe the situation: Worst case scenario - Take back control RECOVERY - Slow down - Rest and relax - Self care - Routines and rituals - Joy and fun - Acknowledge wins - Hugs and happiness

WONDER WOMAN: YOUR TURN ON ONE SIDE OF YOUR NOTECARD 1. WHAT ARE YOUR TOP 3 INTERNAL STRESSORS? 3.WHAT THREE TOOLS WILL YOU PRACTICE BEFORE, DURING, AFTER STRESS? 2. WHAT ARE YOUR PRIMARY STRESS SYMPTOMS? 4. WHO IS ONE PERSON YOU WILL VULNERABLY REACH OUT TO? Image by Clay Vajgrt EVEN WONDER WOMAN HAS TO TAKE OFF HER CROWN TO REFILL. (SHARE WITH A PARTNER)

MY FAVORITE APP: INSIGHT TIMER - Guided meditations - Customizable timer with incremental bells - Groups: Join the stress detox group - Social network - Meditation Log

Ritu Riyat, MPH, CHES Founder, Chief Mindfulness Officer Mindshift Wellness wellbeing from the inside out What s next Personal coaching 5 Minute Mind *Code: USC 21 Day Stress Detox *Code: USC Pop Up Meditation Labs Corporate Stress Detox Twitter: @rituriyat Instagram: @livingritu Facebook: thestressdetox www.rituriyat.com hello@rituriyat.com #stressdetox