STRESS REDUCTION
GINA-MARIE MIRAGLIA
GENERAL AUDIENCE
WHAT IS STRESS?
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Stress affects everyone
Bodies reaction harmful/hard situations
A.K.A. ‘fight-or-flight’ response
What causes stress for me may be different for you
MONEY
WHAT CAUSES STRESS
(STRESSORS)
• Juggling priorities
• Time management
• Finances
• Academics
• Relationships
EUSTRESS
(GOOD STRESS)
• A little stress is good!
• Helps:
• Accomplish tasks
• Protects you
• Gives motivation
HOW STRESS IMPACTS DAILY LIFE
1. Physically
2. Emotionally
3. Cognitively
4. Behaviorally
HOW IT AFFECTS THE BODY
(PHYSICALLY)
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Heart rate increases
Muscles tighten
Blood pressure rises
Jaw clenching
Headaches
Upset stomach
HOW IT AFFECTS THE BODY
(EMOTIONALLY)
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Frustrated/ Moody
Overwhelmed
Low self-esteem
Depressed
Anti-social
Stress
HOW IT AFFECTS THE BODY
(COGNITIVELY)
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Worrying
Racing thoughts
Forgetfulness
Poor judgment
Pessimistic attitude
HOW IT AFFECTS THE BODY
(BEHAVIORALLY)
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Under or over eating
Procrastination
Increased substance use
Nervous behaviors
• Fidgeting/Nail Biting/ Pacing
HOW IT AFFECTS THE BODY
(OVERTIME)
• Eating Disorders
• Sexual Dysfunction
• Cardiovascular Disease
• Heart Disease/ High Blood Pressure/ Heart Attack/ Stroke
• Mental Health
• Depression/ Anxiety/ Personality Disorders
HOW TO AVOID (EXCESS) STRESS
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Eat healthy
Sleep
Exercise
Talk to friends/family/professionals
Prevent an overload
• STAY ORGANIZED/TIME MANAGEMENT!
HEALTHY WAYS TO COPE
• Meditate
• Deep Breathing
• Accept things that cannot be changed
• Be Social
• Exercise
MEDITATION
• Mind-body complementary medicine
• Many different ways to meditate
• Mantra, Yoga, Imagery
Play
MANTA MEDITATION
• Silently repeat calming word to distract thoughts
• Best to do upon waking
• Can be done at home
YOGA MEDITATION
• Promotes flexibility
• Calms mind
• Most gyms offer classes
• Can be practiced at home
IMAGERY MEDITATION
1. Close eyes
2. Picture yourself in a relaxing atmosphere
3. Preform for a few minutes
4. Breath deeply
DEEP BREATHING
• Anybody can do it!
• Breath from diaphragm not chest
QUESTIONS
1. How can meditation be added to your day?
2. What is eustress?
3. Three ways to relieve stress
SOURCES
• Stress Management-Topic Overview. (n.d.).
Retrieved September 28, 2015, from
http://www.webmd.com/balance/stressmanagement/stress-management-topicoverview
THANK YOU