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Motivational mondays: Stress Reduction

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Motivational mondays: Stress Reduction

  1. 1. Motivational Mondays Stress Reduction Namrata Bagaria, Leadership Coach This Photo by Unknown Author is licensed under CC BY-SA
  2. 2. Myth # 1 Stress is not a workplace health and safety hazard.
  3. 3. Myth # 2 A little bit of stress is healthy.
  4. 4. Myth # 3 Stress is good for you; it makes you more productive at your job.
  5. 5. Myth # 4 Stress comes from your home life, not the job.
  6. 6. Myth # 5 All we need to do is learn to cope with our stress.
  7. 7. Myth # 6 To deal with stress, all workers need to do is take a stress management course.
  8. 8. Myth # 7 Stress can be solved with exercise, breathing deeply and learning to relax more.
  9. 9. So what is stress? Stress is the combination of physical and psychological reactions to events that challenge or threaten us.
  10. 10. What are the different kinds of stress?
  11. 11. Normal Stress In normal circumstances, the stress response is a powerful protective mechanism that allows us to deal with sudden changes, dangers or immediate demands.
  12. 12. Normal Stress • With normal stress we can fight or flee. The response occurs fairly quickly and then the stress ends. The three phases of normal stress are: • Stress comes (facing an immediate threat/demand). • Stress goes (dealing with the stress). • Stress is over (the body relaxes, no longer feeling stressed).
  13. 13. Abnormal Stress In abnormal (i.e., highly stressful and/or prolonged stress) circumstances, stress overwhelms our protective mechanisms, leading to serious negative health outcomes.
  14. 14. Toxic Stress • Unlike normal stress that comes and goes, toxic stress stays with you, building up the harmful effects. The three phases of toxic stress are: • Stress comes (facing a demand or threat that does not stop). • Stress stays with you (you have no way of dealing with the stress). • Stress builds up (you can never relax and the stress is not eliminated).
  15. 15. Body’s response to stress Enough Workplace Stress: Organizing for Change HEALTH, CUPE, Canada
  16. 16. How do you know that you are stressed? Enough Workplace Stress: Organizing for Change HEALTH, CUPE, Canada
  17. 17. Symptom # 1 Sleep disruption and disorders.
  18. 18. Symptom # 2 Fatigue, apathy and lack of energy.
  19. 19. Symptom # 3 Chronic aches and pains in the chest, shoulders, back, neck and elsewhere in the body
  20. 20. Symptom # 4 Depression and a general decrease in enjoyment of life.
  21. 21. Symptom # 5 Changes in sexual activity.
  22. 22. Symptom # 6 Conflict with family, friends, and co-workers
  23. 23. Symptom # 7 Weight gain or weight loss.
  24. 24. Symptom # 8 Greater susceptibility to injury or involvement in road traffic accidents.
  25. 25. Symptom # 9 Immune system depression, greater vulnerability to illness and disease.
  26. 26. Symptom # 10 Other stress-related health problems, such as, ulcers, heart disease, headaches, irritable bowel syndrome, diabetes, and menstrual disorders.
  27. 27. Symptom # 11 •Overeating •Dependence on drugs, alcohol, tobacco •Gambling, TV, Sex Addiction
  28. 28. Causes of Stress • Inability to cope with a life crisis • Changes in brain structure • Genetic predisposition • Low serotonin levels • Traumatic family events • Alcohol, tobacco and other drugs • Daily hassles
  29. 29. Mental and Emotional Outcomes • Difficulty in concentration • Affects Performance and productivity • Feel edgy • Expresses emotions inappropriately • Develops psychosomatic diseases • Dependence (tobacco, alcohol, drugs, gambling, sex, binge eating etc.)
  30. 30. Physical Outcomes • Headaches • Stomach aches • Ulcers • Asthma • Chronic Fatigue Syndrome • Eating disorder • Nutritional Deficiency • Higher risk of Cardiovascular diseases (High Blood Pressure) • Higher risk of Diabetes Mellitus
  31. 31. Food and stress # 1  Serotonin secreted by brain helps us cope with stress  To increase serotonin synthesis we should have foods that increase uptake of tryptophan in brain which are then converted to serotonin : carbohydrate rich foods
  32. 32. Food and Stress # 2  Appetite reduces during acute stress phase but increases during chronic stress phase  When you have any stress related craving, drink water and wait for 15 minutes. You might realize you are not hungry
  33. 33. Calcium and magnesium •Stress depletes calcium and magnesium helps transfer nerve impulse. •Take calcium with magnesium at bedtime can help cut stress •Found in milk, yogurt, dairy, broccoli, dark leafy greens, legumes, soymilk, fortified orange juice, almonds
  34. 34. Vitamins (B2, Pantothenic Acid) • Milk • Yogurt • Cottage cheese • Broccoli • Brussels sprouts, • Dark leafy greens • Liver • Chicken • Eggs • Salmon • Peas • Corn • Lentils
  35. 35. Chromium • Meats • Oysters • Seafood • Whole grains • Bran cereals • Cheese • Mushrooms • Asparagus • Prunes • Raisins • Potato • Nuts
  36. 36. Vitamin C •Citrus fruits •Tomatoes •Kiwi •Papaya •Brussel sprouts, •Green leafy vegetables •Broccoli •Peppers
  37. 37. Vitamin A (beta carotene) • Dark leafy greens • Carrots • Cantaloupe • Sweet potato • Papaya • Apricots • Mango
  38. 38. Case Study # 1 •Young executive , works for 10 – 12 hours, increase work load led to increase caffeine intake. Recently having spells of dizziness and restless sleep. What should he do?
  39. 39. Case Study # 2 •Young woman, HR, finds it very difficult not to put down chocolates, cakes, juices while working on hectic performance appraisals. Why? What can she do?
  40. 40. Case Study # 3 • Woman in late twenties, slightly overweight , has gained 5 kilograms weight over the last 3 years (post marriage). Her work and marriage life does not allow her try any fancy diets, and exercise. She is feeling depressed and is unable to perform at work. What she should do?
  41. 41. Case Study # 4 •35 year old senior executive in sales, she is trying to have children but is not able to due to so. She works 12 hours a day and travels 2 hours a day. Because of this her husband and she have been having regular fights. What should she do?
  42. 42. Case Study # 5 • Man in late 40s, has a busy schedule through the week and occasional drinks on weekend. Recent visit to the doctor reveals you have increased random blood sugar. Doctor says to keep a watch on your diet or he would need to put him on medications for diabetes . What should he do?
  43. 43. STRESS REDUCTION TIPS
  44. 44. Procrastination is stressful •Get up fifteen minutes earlier in the morning. The inevitable morning mishaps will be less stressful. •Whatever you want to do tomorrow, do today; whatever you want to do today, do it now.
  45. 45. Say “No!” •Saying “no” to extra projects, social activities, and invitations you know you don’t have the time or energy for takes practice, self-respect, and a belief that everyone, everyday, needs quiet time to relax and be alone.
  46. 46. Unplug your phone •Want to take a long bath, meditate, sleep, or read without interruption? •Drum up the courage to temporarily disconnect. Or use an answering machine. • Allow yourself time-everyday-for privacy, quiet, and introspection.
  47. 47. Turn needs into preferences •Our basic physical needs translate into food, water, and keeping warm. •Everything else is a preference. •Don’t get attached to preferences.
  48. 48. Get up and stretch periodically •If your job requires that you sit for extended periods, get up and move around •Aerobic exercise has been shown to release endorphins (natural substances that help you feel better and maintain a positive attitude)
  49. 49. Get enough sleep •If an especially unpleasant task faces you, do it early in the day and get it over with. Then, the rest of your day will be free of anxiety. •If necessary, use an alarm clock to remind you to go to bed.
  50. 50. Create order out of chaos •Organize your home and workspace so that you always know exactly where things are. •Put things away where they belong and you won’t have to go through the stress of losing things.
  51. 51. Breathe! •When feeling stressed, most people tend to breathe in short, shallow breaths. •Check your breathing throughout the day and before, during and after high pressure situations
  52. 52. Eat Healthy • Don’t forget to take a lunch break. Try to get away from your desk or work area in body and mind, even if it’s just for 15 or 20 minutes. • Eat small frequent meals every 3-4 hours that include protein • Eat at least one fruit and/or vegetable at every meal or snack
  53. 53. Drink plenty of water •Drink atleast 3 bottles of water (3 litres) in a day •Reduce/eliminate caffeine and alcohol ; switch to green tea
  54. 54. Lastly Remember Sunscreen! • http://www.youtube.com/watch?v=sTJ7AzBIJoI Thank You
  55. 55. Questions • What is potential? • What is fulfilment? • How are fulfilment and potential related? • What is “Maximizing your potential?” • Exercises and Discussion

Notas do Editor

  • Soln: Avoid caffeine, space your meals well , drink lots of water, check with doc for any illness
    Start walks

  • Soln: Avoid caffeine, space your meals well , drink lots of water, check with doc for any illness
    Start walks

  • She should firstly be regular with medicines. She should also start some physical exercise in her routine: brisk walk, aerobics.
    Her diet should intake low-moderate GI foods and avoid High GI foods. Restrict simple sugars to 1teaspoon per day. Eat a low fat diet with increase fibre-rich and moderate proteins. Preferably eat 5-6 small meals over 3 large meals with interval of 3-4 hours difference. She should eat regular home food, take support from husband for same, may be join a work out program together.
    It is true weight loss improves infertility in PCOD, A good exercise and eating a healthy diet will definately bring about desired weight loss. Refer a clinical registered dietitian who would help you modify your diet with out putting you in some fad diet which could just lead to making you feel more blue.

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