Stress Management What can you do?

Gretchen May-Fendo M.Div, RRT, AE-COutpatient Pulmonary Coordinator

Bridgeport Hospital, CT

Reiki Master/Norma Pfriem Cancer Center

Bridgeport Hospital, CT

Stress

What Is Stress

Where Does It Come From

Two Types of Stress

Acute

Fight or Flight Response

Chronic

Fight or Flight Response

We Don’t All React The Same

People who secrete higher levels of Cortisol tend to eat more as a reaction to stress, especially foods high in carbohydrates

Differences in Gender

Men: Fight or Flight Response

Women: Tend and Befriend Response

Chronic Stress Can Get You In Two Ways

Direct ResultHeart Disease

Stroke

Rises in Cholesterol

Blood Sugar Imbalance

Decreased Bone Density

Depression

Indirect ResultSmoking

Alcohol/Drug Use

Poor Nutrition

Immobility

4 Approaches To Managing Stress

Avoid Stress

Symptom Reduction

Problem Solving

Cognitive Strategies

Avoid Stress

Impossible to do

Stress is potentially everywhere

Will most likely produce more stress in the long term

Life enhancing events will also need to be avoided

Symptom Reduction

Includes such things as formal relaxation and breathing exercises, meditation, and Yoga

Can reduce the intensity of the Stress Reaction

In most cases this will be temporarily effective

Problem Solving

Problem solving is a skill that can be developed and strengthened

Taking action to solve the problem can eliminate the source of the stress

Not all stress is a result of being faced with a problem

Cognitive Strategies

Stress has less to do with the situations we find ourselves in and more to do with how we look at those situations

We have control over our thoughts

By controlling our thoughts, we can take control of our stress, regardless of the situation

Managing Stress Involves Reducing Our Stress Reaction

An effective approach to reducing our stress reaction is to alter the thoughts that produce the stress reaction

There are specific strategies that we can implement that can alter those stress producing thoughts

FIRSTWhat are your stress reactions?

Physical reaction-our bodies experience change

Behavioral-we do things differently

Emotional reactions-we experience different or more intense feelings

Cognitive reactions-we experience changes in our thoughts

Second-What are those strategies that can alter stress producing thoughts?

We may not be responsible for the thoughts that pop into our head, but we are responsible for the thoughts

we choose to keep in out head

Positive self-talk

The use of others

Physical activity

Spirituality

Knowledge

Take action

Support groups

Distraction

Passage of Time

Medication

Reiki and Meditation

REIKI

Reiki (pronounced “ray-kee”)

The word Reiki is made up of 2 Japanese words

Rei-universal spirit or highest

Ki-vital life force which flows through all that is alive or subtle energy

These Japanese characters when combined present the concept of “universal life force energy.”

Complementary and Alternative Medicine

In CAM, Reiki belongs to the domain (area of knowledge) called energy medicine.Proponents claim when the energy paths of the body are blocked or disturbed, the result can be illness, weakness or pain. (American Cancer Society)

Reiki

Energy Medicine PracticeIn this domain, energy medicine practitioners seek to improve the flow and balance of energy in a beneficial way.

Practitioner places hands on or near person receiving treatment

The intent is to transmit Ki, believed to be life force energy

A Description of Reiki

Reiki is a therapy that the practitioner delivers through the hands, with the intent to raise the amount of ki, in and around the client, heal pathways for ki, and reduce negative energies.

Practitioners intend to realign and strengthen the flow of energy, decrease pain, ease muscle tension, speed healing, improve sleep and generally enhance the body’s natural ability to heal itself.

A description cont:

Reiki is believed to balance the biofield, thus strengthening the body’s ability to heal and increasing systemic resistance to stress.It appears to reduce stress and stimulate self-healing by relaxation and perhaps resetting the resting tone of the autonomic nervous system.

Alternative Therapies Mar /Apr 2003,vol 9.no.2

A description cont:

Proponents of Reiki believe this might lead to enhancement of the immune system function and increased endorphin production.

Alternative Therapies Mar /Apr 2003,vol 9.no.2

Pilot Crossover Trial of Reiki Versus Rest for Treating Cancer-Related Fatigue

Fatigue is an extremely common side effect of cancer treatment and recovery. This study examined the effects of Reiki on fatigue, pain, anxiety and overall quality of life

– Integrative Cancer Therapies, Tsang, 6 (1) 2007

Reiki and fatigue continued…

Counter balanced Cross over trialReiki condition

patients received Reiki each day in this group

the rest conditionPatients rested for one hour each day in this group

Results…

Fatigue decreased in group receiving ReikiThey experienced significant improvement in quality of lifeThere was also a significant decrease in tiredness, pain and anxiety.

These outcomes were not seen in the resting group.

Continued…..

Reiki is not used to diagnosis or treat specific illnesses.

Reiki is said to promote relaxation, decrease stress and anxiety, and increase a persons sense of well being.

Levels of Reiki Practice

Three LevelsReiki I practitioners can perform Reiki on themselves and offer hands on sessions.

Reiki II practitioner can offer hands on and distant Reiki

Reiki Master can offer hands on Reiki, distant Reiki and instruction

Meditation

What is Meditation

Meditation-which is not necessarily a religious activity-is an act of sitting quietly and alone in a quiet place with your eyes closed, paying attention to your breathing and repeating a word or phrase during the breathing cycle. It is a way of paying attention to your inner, or spiritual, self.

Physiologic Effects

Decreased rate of breathingDecreased blood pressureDecreased muscle tensionDecreased heart rateDecreased metabolismIncreased slow brain waves

Dr. Herbert Benson, in The Relaxation Response

MEDITATION MYTHS

It turns off your thoughtsIt makes your mind go blankIt is difficult and requires great concentrationIt is not successful unless we see interesting things in our mind.Distraction is bad Its secular not religious

Tips for beginning meditation:

Make sure your posture is comfortable. If you are sitting or standing, make sure you are in a comfortable position.

Focus on the body: Feeling the sensations throughout the body, such as pain, warmth, or tension

Try to avoid positions that make you sleepy. When meditating in a sitting position, some people feel as though they are falling asleep. If this is a problem for you, try to meditate while standing or walking.

Allow yourself the time you need. It takes time and dedication to develop a meditation routine. It's best to begin with small, manageable time increments, such as 5 minutes once or twice a day, and then work up to longer blocks of time. With regular practice, meditation becomes easier and more automatic.

Set a timer.

Keep an open attitude. It is very common to become distracted while meditating, so try not to judge yourself when your mind wanders — just gently return your attention to the focus. Observe and accept the thoughts that come and go.

Look for a quiet location. If you're beginning a meditation practice, a quiet place with minimal distractions is ideal.

Some Types of Meditation

Breathing

Centering

Guided Imagery

Breathing

Focus on the breath: Keeping the attention on the sensation of the breath as it passes in and out of the nostrils.

Present moment without judging or reacting.

Focus on the abdomen" to keep the mind free of distracting thoughts.”

Bridges the Conscious with the Sub-Conscious

Centering

Breath Awareness

Reclaiming Your Energy

Letting Go

Centering

When you are centered, you are in a state of clarity, focus, peace, and balance. When you are not centered, you are unclear, unfocussed, stressed, and off balance.

Centering

Repeating a Word or Phrase (Mantra)

Passively disregarding any obtrusive thoughts, return to repetition

Guided Imagery

It is estimated that an average person has 10,000 thoughts or images flashing through his mind each day. At least half of those thoughts are negative, such as anxiety, despair, frustration.

Imagination and Research

People with cancer who used imagery while receiving chemotherapy felt more relaxed, better prepared for their treatment and more positive about care than those who didn't use the technique.

Studies also suggest that imagery can also boost your immunity.

Researchers at Ohio State University in Columbus, Ohio

The most effective images are the ones that have some meaning to you

Studies indicate that imagery works best when it is used in conjunction with a relaxation technique.

The Practice of Guided Imagery

The Reiki Ideals

Just for today, I will not be angry.

Just for today, I will not worry.

Just for today, I will give thanks for my many blessings.

Just for today, I will do work honestly.

Just for today, I will be kind to my neighbor and every living thing.

Many Reiki Blessings!

Gretchen May-Fendo M.Div.,RRT,AE-C Outpatient Pulmonary CoordinatorBridgeport Hospital, Bridgeport, CTPhone 203-336-7375 fax 203-330-7440mgmayf@bpthosp.orgReiki Master-Norma Pfriem Cancer

CenterPrivate Office number 203-993-4582