Presented by

Shelton Kartun

Mend your heart by learning to release your stress: Mind, Body, Heart & Soul 

Understanding Stress

• A pressure you feel when things are too much for you.

• When you feel you are not coping.

• When you feel overwhelmed.

• When you experience a loss of control over things

• When life-changing events challenge you such as an illness, surgery etc.

Why is Stress Bad for You?

Can lead to ill-health, especially:– Coronary heart disease– High blood pressure– Heart attacks– Arteriosclerosis– Diabetes– Slower repair and healing– Lowered immunity

Some Statistics• 80% of deaths from heart disease and

stroke each year are preventable.• More than half (6 in 10) happen to those

<65yrs of age, but has declined in those aged 65-74.

• 2 out of 5 adults have high BP.• 1 in 7 males develop heart problems

and are under 60.

Emotional Symptoms

• Anxiety

• Worry

• Irritability

• Frustration

• Anger

Behavioural Symptoms

• Increased drinking or smoking

• Changes in eating patterns

• Becoming accident-prone

• Being snappy or moody

• Withdrawal

• Loss of motivation and concentration

• Forgetful

Can Stress be Managed?

• Secret to a balanced life is not to avoid stress, but to manage it.

• Prolonged stress is harmful to our health and well-being.

• Stress can be “contagious”.

• So YES! Stress can be Managed!

Risk Factors to Manage

• Stress• High Blood Pressure• High Cholesterol• Diabetes• Tobacco Use• Unhealthy Diet• Physical Inactivity and Obesity• Hormonal Changes eg low testosterone

Holistic Approach in Managing Stress

• Amount of Rest and Relaxation

• Diet, Nutrition and Supplements

• Exercise Regime

• Lifestyle: smoking, sleep

• Work pressures

• Family pressures

• Stress Management Techniques

Self-Awareness

• Know when you are stressed and take action or seek support.

• Challenge:– Perceptions– Thoughts

• Are you in Control?

• Are there ‘Unknowns’

Watch out for Depression

• Depression often occursafter surviving a heart attack.

• This may contribute to further recurrences (2-3 times more likely than those who aren’t depressed).

• Depression can make you adopt unhelpful behaviours eg not exercising. Seek help from your doctor.

STRESS MANAGEMENT TOOLS

So Now Onto Some

Balance

Lifestyle De-Stressors

• Recommended Exercise Each Week.

• Healthy Diet and Supplements.

• Plenty Rests and Good Sleep.

• Engage in Hobbies you Enjoy.

• Use Positive Self-Talk.

• Be Organised and Be In Control.

• Speak up and get Support when needed.

Stress- Proofing Plan

1. Identify your Stressors.

2. Work out How you will Tackle each one.

3. Set a time limit to what you will do.

4. Commit to your Lifestyle Improvements

5. Alter your thinking about those things that you cannot physically change e.g. I can cope; I can manage; It’s not that bad…

Other Techniques

• Deep Breathing

• Meditation

• Affirmations

• Visualisations

• Yoga, Tai Chi, Pilates

• Mindfulness

• Heartmath

What is Mindfulness?

• A practice to “Be in the NOW”.

• Eliminates the “chatter” in our heads.

• Calms the mind, body and soul.

• Proven to reduce stress.

• Proven to reduce depression.

• Proven to reduce anxiety.

• Widely practiced around the world.

• Simple to do.

What is HeartMath• A technique that produces a Heart-Mind

response, with health benefits including a reduction in stress and anxiety, you feelgood, cope better and are more resilient.

• Your heart rhythm changes to become more COHERENT. This alters body chemicals in the brain and transforms stress.

• There are practitioners and bio-feedback machines to measure this.

In Conclusion

• Stress can and should be managed.

• There are many things we can do.

• This keeps us and our heart, body, mind and soul healthy, and should add years to our lives.

WHEREVER YOU GO, GO WITH ALL YOUR HEART.

And as Confucius says: