Christina Sirmons, BS, CPT

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Briefly review what stress is and its effects on the body
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Give strategies to help manage stress in your personal and professional life:
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Individual techniques
Health breaks (during short breaks and lunch)
Workstation set-up
Office exercises
Time management
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Team building
Work Environment and Practices

Resistance:
If the stressor continues, the body mobilizes to withstand the stress and return to normal.
Alarm:
The body initially responds to a stressor with changes that lower resistance .
Stressor:
The stressor may be threatening or exhilarating.
Homeostasis:
The body systems maintain a stable and consistent
(balanced) state.
Illness and Death:
The body’s resources are not replenished and/or additional stressors occur; the body suffers breakdowns.
Exhaustion:
Ongoing, extreme stressors eventually deplete the body’s resources so we function at less than normal.
Return to homeostasis
Illness
Death

Brain becomes more alert.
• Stress hormones can effect memory and cause neurons to atrophy and die.
• Headaches, anxiety, and depression
• Disrupted sleep
Digestive system slows down.
• Mouth ulcers or cold sores
Adrenal glands produce stress hormones.
• Cortisol and other stress hormones can increase central or abdominal fat.
• Cortisol increases glucose production in the liver, causing renal hypertension.
Skin problems such as eczema and psoriasis
Heart rate increases and blood pressure rises.
• Persistently elevated blood pressure and heart rate can increase potential for blood clotting and risk of stroke or heart attack.
• Weakening of the heart muscles and symptoms that mimic a heart attack
= Immediate response to stress
= Effects of chronic or prolonged stress
= Other possible effects of chronic stress

Breathing quickens.
• Increased susceptibility to colds and respiratory infections
Immune system is depressed.
• Increased susceptibility to infection
• Slower healing
= Immediate response to stress
= Effects of chronic or prolonged stress
= Other possible effects of chronic stress
Digestive system slows down.
• Upset stomach
Muscles tense.
• Muscular twitches or nervous tics
Reproductive system
• Menstrual disorders in women
• Impotence and premature ejaculation in men

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Hypothalamic-Pituitary-Adrenal (HPA) axis
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Complex set of interactions between the 3 glands
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Major part of the neuro-endocrine system that
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Controls reactions to stress
Regulates many body processes: digestion, immune system, moods and emotions, sexuality, energy storage and expenditure
Involved in the neurobiology of functional illnesses and mood disorders

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Adrenalin (epinephrine) is released by the adrenal glands
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Heart rate increases
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Blood vessels are constricted
Fight or flight response
Cortisol is released by the adrenal glands
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Increases blood sugar
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Suppresses the immune system
Decreases bone formation

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Higher levels of cortisol cause weight gain
Immune system is dampened or suppressed causing the body to be more susceptible to infections (the older you are, the more stress effects the immune system)
Interferes with the body’s ability to heal
May play a role in the progression of breast cancer

MORE LIKELY TO SUFFER
FROM CHRONIC STRESS
LESS LIKELY TO SUFFER
FROM CHRONIC STRESS
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Type A personality
External Locus of
Control
Conflict resolution strategy of avoidance
Pessimism
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Type B, C, or D personality
Internal Locus of
Control
Conflict resolution strategy of addressing the issue
Optimism

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Laughter Therapy – Laughter/humor therapy uses the physiological act of laughing to relieve stress, worry, and even pain. Laughter releases endorphins which are the body’s natural painkillers. This induces physical and emotional changes including a strengthened immune system, lowered blood pressure, strengthened social bonds, and much more. The positive effects of a few minutes of laughter can last for hours! Try the simple laughter therapy exercises below anytime you need to unwind.
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Call a friend or tell funny stories in a group of family or friends.
Think of past funny experiences that once made you laugh (movies, TV shows, childhood memories)
Think of funny sounding words.
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Observe your children and their natural, childlike silliness. Learn from them.
Spend more time with people who smile and laugh a lot. It may rub off on you.
If you make a mistake, laugh at yourself. Learn to forgive and laugh it off.

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4 -7- 9 Breathing
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Practice any time when you are feeling stressed, anxious, or upset.
Close your mouth and inhale through your nose for a count of four. Hold your breath for a count of
seven. Exhale completely through your mouth for a count of nine. Repeat the cycle 1-2 more times.
Aromatherapy
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The use of essential oils from plants and other aromatic compounds to help improve one’s mood and reduce stress and anxiety.
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Which scents invoke relaxation to you? Keep in mind that the scents should be subtle; too strong of scents can create stress.

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Encourage each other
Meditation – the power of stillness and silence
Practice positive thinking
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If I take this one step at a time, I can get this done!
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This will help make our customer’s experience easier, better, etc.
Perform creative tasks during breaks
(fingerpainting, sketching, listening to/playing music)

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Keep a time diary for a week
Create SMART goals
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Specific
Measurable
Attainable
Relevant
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Time-Bound
Create To-do lists (daily, weekly)
Set up appointments for yourself for success (exercise, stress management, etc.)
Schedule your priorities. DO NOT prioritize your schedule.

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Delegate!
Keep your work area clean. The average person wastes more than 20 min a day looking for misplaced items!
Learn to say “No”
Control time consuming communication habits
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Emails
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Meetings (more or less)
When your doors are open to coworkers , visitors, etc.

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Employees are alert, creative, responsive, physically and mentally healthy
Employees manage time well and are resourceful, and work processes are efficient
Workplace policies make it easy to eat well and get physical activity at work
Employees communicate effectively with each other
Employees are generally happy to be at work!
In financial terms, the bottom line is improved
The business thrives as a whole

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Take your breaks!
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Get up and move around on your 10-15 minute breaks
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Lunch breaks: Eat for half of your break and do light exercises, stretches, or stress management techniques for the latter half
Feel too busy for breaks? You will likely be more productive if you use your breaks!

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Keep live plants or even pets!
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Set up ergonomics for your desk
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Display a proper sitting posture diagram

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Heel raises and toe raises (sitting or standing)
Hip openers
Shoulder shrugs
Neck rolls
Smile (big toothy smile!)
Chair dips and/or wall push up
Chair squats or wall sits
Hip circles
Yoga you can do at your desk

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Strategies to improve your work environment practices
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Enforce breaks – employees are more likely to be productive if they take breaks
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Put up pictures and signs that promote healthy eating and exercise
Role model, if you are in a leadership role
Promote group exercise
Encourage stretching and fitness breaks

 http://www.miracosta.edu/administrative/hr/Stress
Reduction.html
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Sign up for the Bucket List Challenge online!
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Sign up for personalized health coaching online. A health coach will contact you to determine if you are eligible!
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Do you want additional help in stress management?
Call us in for assistance with the programs we can offer you at 619-466-4386 or healthcoach@miracosta.edu.