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STRESS MANAGEMENTMatt Orr, PhDDepartment of Family and Preventive Medicine
The best way to find yourself is to lose yourself in the
service of others.
-- Ghandi
Life Happens
It’s all about our sense of ….
CONTROL
4
Stress is the nonspecific response of the organism to any pressure or demand
Stress – Good & Bad
Modern Stressor
Primitive Stressor
“Threat!”
7
Stress Response8
Relaxation Response
A state of relaxed, passive attention to a repetitive
or absorbing stimulus that turns off the “inner
dialogue” thereby decreasing arousal of the
sympathetic nervous system.
Focus on the Response
It is not the problem that needs your focus, it’s your response that needs the
focus.
Strategies for Stress Busting Be
Think
Do
Behavior: The DO
Sleep13
Are you getting 7-9?
Nutrition
Socializing
Laugh & Play Everyday
Cognitive: The THINK
Choose Your Response
We are what we think. – Buddha
We Don’t see things as they are,We see things as we are. – The Talmud
What you think, you become; What you feel, you attract; what you imagine, you create.
- The Dammapada
Choose Your Response
The eye is the lamp of the body. So, if your eye is good, your whole body will be
full of light:But if your eye is bad, your whole body will be
full of darkness. – Matthew 6:22
Stop-Options
“I should be…” “STOP” “What are my options?”
What are my coulds? Select activity from list of options
Useful for diffusing pressure of obligations Increases sense of control…competence
ANTs
AutomaticNegative Thoughts
NUTs
NaggingUnfinished Tasks
Maintain a Solution Focus
Whatever the problem is think…
“What’s one thing I can do to make it better?”
Most folks are about as happy as they make up their minds to be.
Abraham Lincoln
24
Explanatory Style
If you are late to class because you could not find your keys or a book are you more likely to say to yourself…
A. “I always do this to myself; I’m going to look so careless”
B. “I’m probably not the only one who’s going to be late”
Explanatory Style
If you are driving in a rush and find yourself hitting a lot of red lights…
A. “I have the worst luck; nothing ever goes my way!”
B. “Man, today it’s not my day for green lights.”
Explanatory Style
blame themselves for negative events
believe that such events will continue indefinitely
let such events affect many aspects of their lives
blame others for negative events
believe that such events will end soon
do not let such events affect too many aspects of their lives
Pessimism (A responses) Optimism (B responses)
Recovering from Set-Backs
Thought Stop -“Stop” Distraction or Disputation
Focus on the “Do” Move to action
Pre-programmed response (ICR)
No matter how frustrated or angry I get…
Go straight into action with that response
Thought Approach Action Approach
Hot Buttons
Make a list of your hot buttons
Now list Ideal Coping Responses (ICR)
The more you focus on a mistake, the more likely you are going to make it!
When angry, count four, when very angry, swear.
-Mark Twain
“Oh Well”
Interrupts the cascade of negative thought and emotion
Add a shoulder shrug
Relaxation: The BE
Slow Down33
Mindfulness is Key34
Don’t be this guy!
Mindfulness vs. Mindlessness35
Being able to:
Be present in the moment
Remember the drive to work
Remember what you just told/gave a patient
Oxygen Consumption During Sleep and The Relaxation Response
Change in Oxygen consumption (%)
Pathways to Relaxation Response
Relaxation Methods Focused Breathing Transcendental Meditation Prayer Yoga, Tai Chi, etc. Autogenic Activities Guided Imagery/Visualization/Meditation
Physical Activity How much?
Two Basic Steps Necessary to Elicit the Relaxation Response
1. The repetition of a word, sound, phrase, prayer, or image, or muscular activity
2. The passive return to the repetition when other thoughts intrude
Focused Breathing
Diaphragmatic Breathing (aka Belly Breathing)
Centering Breath 15 seconds = In for 6, hold for 2, out for 7
Notice your breathing – Pace In, Pace Out
Mini Relaxations
#s in Space #s down (10-0) What’s around me In breath = “I am”; Out breath = “At peace”
While stuck in traffic…while waiting…when in pain…while studying…when you can’t sleep
The only time they don’t work is when you don’t do them
Guided Imagery & Visualization
Progressive Muscle Relaxation Autogenic Training
After the Game is Before the Game
Don’t Lose the Anxiety, Move It
Recommended
www.stressfreekids.com
Youtube has relaxation music
Free resources on internet for relaxation techniques