you are worth it: taking care of yourself-stress management
DESCRIPTION
You Are Worth It: Taking Care of Yourself-Stress Management. Yolanda Fairell , M.S www.yolandaspeaks.com. Performance Objectives. After completion of this training participants will: Show an understanding of the negative effects of too much stress on the individual - PowerPoint PPT PresentationTRANSCRIPT
YOLANDA FAIRELL, M.S WWW.YOLANDASPEAKS.COM
You Are Worth It: Taking You Are Worth It: Taking Care of Yourself-Stress Care of Yourself-Stress
ManagementManagement
Performance ObjectivesPerformance Objectives
After completion of this training participants will:Show an understanding of the negative effects
of too much stress on the individualDemonstrate an understanding of stress and
workplace performanceDemonstrate knowledge and application of
meditation postures and techniquesDemonstrate knowledge of the relationship
b/w negative thoughts, exercise/ yoga, support systems, and stress management
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Self Awareness & StressBody ScanMood Scan
Thought Scan-Thought Recording Cochlear Implant
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Mood Scan
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6
Thought Scan
Symptoms of StressSymptoms of Stress Rapid heart beat Headache Rapid breathing Upset stomach Becoming irritable with minor
disturbances Worry too much about insignificant
things Doubt one’s ability to do things
Stress Causes or Exacerbates:
Heart diseaseHigh blood
pressureImpaired immune
functioningHeadacheBackacheDiabetesSubstance
use/abuse
Eating disordersAnxietyDepressionFamily problemsAccidents/
injuriesSleep
disturbancescancer
Stress and Job PerformanceStress and Job Performance
Let Go My Ego & Stress Less
Keys to Stress Less Thinking:
Acceptance
Responsibility
Defenselessness
The Relaxation Response/Meditation
The relaxation response is a state of deep rest that is the polar opposite of the stress response.
As noted earlier, the stress response wears your body down when constantly activated, the relaxation response brings your system back into balance: deepening your breathing, reducing stress hormones, slowing down your heart rate and blood pressure, and relaxing your muscles.
The relaxation response and meditation are essentially the same…..
Meditation Regular slowed breathing- a common characteristic of meditation and prayer-alerts you brain that you are in a safe place far away from predators. It also relaxes your heart, decreases blood pressure and removes wastes from the bloodstream!
How to MeditateHow to Meditate
1. Sit quietly in a comfortable position2. Close eyes/or not3. Deeply relax all your muscles4. Breathe through your nose. Become aware of
your breathing. On the in breath say to yourself, “in” and on the out breath, say “out”
5. Detach from your thoughts. Label all thoughts “thinking”. Return to concentrating on the breath
6. Five to ten minute meditation practice!
The Dynamic TrioThe Dynamic Trio
Other Effective Ways to Manage StressOther Effective Ways to Manage Stress
Other Types of MeditationYoga Exercises
Support groups/Counseling
Other Types of Meditation
Musical MeditationsMusical Meditations
Use of Mantra during MeditationsUse of Mantra during Meditations
VisualizationsVisualizations
Yoga Exercises
The practice of yoga involves stretching the body and forming different poses, while keeping breathing slow and controlled. The body becomes relaxed and energized at the same time!
Let’s Do ItLet’s Do It
Support Groups/Therapy
NAAAAl AnonSpiritual SupportAdult Children of AlcoholicsGamblers AnonymousCreate a Stress Support GroupTherapy
Training Does Not Equal Training Does Not Equal EfficacyEfficacy
Thank You For Letting Me Serve !Let’s Commit to Stress Less
www.yolandaspeaks.comYolanda Fairell, M.S.