Stress Reduction

By:
Rachel Collinge
Tamara Inman
Kirsten Manwiller-Doherty
Amy McKiernan
Marie Vorrises
Yu Ting Yu
Stress: An Overview
 Overview
 Stress is a common experience. We often feel stressed
when we…
 are very busy
 have important deadlines to meet
 have too little time to finish all of our tasks
 We experience stress because of many problems…
 at work - such as a poor evaluation by a supervisor
 in social relationships - such as an argument with a
friend
 situations involving the threat of failure or personal
humiliation
 extreme fears of objects or things associated with
physical threats - some become stressed when they
encounter or think about these perceived threats
 major life events, such as the death of a loved one
 Overview
 The circumstances that cause stress are called
stressors.
 Stressors vary in severity and duration.
 Some events, such as the death of a loved one, are
stressful for everyone. But in other situations,
individuals may respond differently to the same event;
what is a stressor for one person may not be stressful
for another.
 For example, a student who is unprepared for a chemistry
test and anticipates a bad grade may feel stress, whereas
a classmate who studies in advance may feel confident of
a good grade.
 For an event or situation to be a stressor for a
particular individual, the person must appraise the
situation as threatening and lack the coping resources
to deal with it effectively.
 Overview
 Stressors can be classified into three general
categories:
 catastrophic events
 major life changes
 daily hassles
 In addition, simply thinking about unpleasant past
events or anticipating unpleasant future events can
cause stress for many people.
 If not managed appropriately, stress can lead to
serious problems.
 Exposure to chronic stress can contribute to
 physical illnesses
 such as heart disease
 mental illnesses
 such as anxiety disorders
This group project focuses on how people can
use stress management techniques to prevent
or minimize disease and illness. As a group
we each decided which areas we'd like to
cover for methods of reducing stress.
We found as a group incorporating these fun
and healthy habits into your daily routine not
only helps to reduce stress but leaves you
feeling relaxed and rejuvenated.
 Meditation
with Guided Imagery
 Meditation
with Guided Imagery
 What is Stress?
 Stress can be real or imagined, but either way the
body responds to it in a way that can be harmful to
our health and well being. Whether you're being
attacked by a lion or running late in heavy traffic,
the stress hormones released by the body's stress
response are the same.
 Sometimes stress comes in the form of worry, a
product of our imagination. Worry is an excellent
example of the psychophysiologic power of imagery.
Focusing on thoughts of danger or disaster activates
the fight or flight response and the body is put in a
constant state of alarm. Eventually, you become
exhausted, stressed out, sick, and tired. The only
threats are the thoughts themselves, though your
responses and the physiologic toll they take are
real.
 Meditation
with Guided Imagery
 Learning to relax is fundamental to stress reduction
and self healing and is a prerequisite for using
imagery effectively. Through imagery, you can learn
to become aware of and to change habitual thought
patterns that lead to tension and depression.
 Relaxation and imagery allows your body to channel
its energy into repair and restoration and provides
respite from habitual patterns of tension. Practicing
meditation or guided imagery should be the first
step in reducing stress and enhancing wellness.
Massage
Benefits of Massage
 Reduces stress
 Reduces pain
 Builds the immune system
 Improves strength
 Prevention of repetitive
stress syndrome
Types of Massages
 Acupressure
 Craniosacral Therapy
 Deep Tissue Massage
 Heat of the Earth Hot
Stone Massage
 Reflexology
 Shiatsu
 Sports Massage
 Swedish Massage
 Trigger Point Therapy
 Chair Massage
 Reflexology
 Points which
located on feet
and hands are
correspond to
each organ
 Pressure on
those points can
reduce tension
and stress
 Swedish Massage
 Includes long strokes, kneading,
friction, tapping, and shaking
 Promote relaxation
 Relieve tension
Ways to Reduce Stress In
and Around the Home
 Ways to Reduce Stress in
and Around the Home.
1. First, Get enough sleep.
“Know when you’re tired. Being able to stop work when you are
fatigued rather than pushing yourself beyond your limits will reduce
unnecessary stress.” Pg. 53 Health and Wellness. “Sometimes we are
so busy we tend to cut down on things we need most. Sleep is a
wonderful cure-all, a time to recharge your body’s batteries, and usually
one of the first things sacrificed to stress. Keep in mind that lack of
sleep makes you cranky and irritable. If you find that you can’t sleep,
after a week or ten days, consult your family physician.” Pg. 52. Health
and Wellness.
2. Take time to relax.
This can be done in your own way. For me taking baths is a wonderful
way to relax. Dim the lights, light some candles, put on some soothing
music, run a hot bath, put some bath salts, and add some
aromatherapy bath oil. This is a great way for me just to exist for about
twenty minutes. Taking time to just be and not “multi-tasking” is a
great way to create clarity. “Don’t put off relaxing. Some people
promise themselves that “tomorrow” or “next week” I’ll take care of
myself and take a break. That simply won’t work. You have to relax
every single day, even if it’s for a few minutes between appointments or
some deep breathing on your way home from work.” Pg. 53. Health
and Wellness.
 Ways to Reduce Stress in
and Around the Home.
3. Clean the house.
If your living in a cluttered area that is in constant disarray it’s hard to
find an area that’s not distracting. My husband always says, “A place for
everything, and everything has a place.” When you feel like your living
space is organized and peaceful it’s easier to unwind.
4. Get organized.
This means different things to different people. For me it’s making a to-
do-list every morning and having my house in order. I’m more relaxed
and find it easier to decompress if I’m prioritized and feel as though all of
my tasks are being accomplished in the order of urgency.
5. Wash the dishes mindfully.
I know this sounds silly but this is something to try and practice while
you’re at home. “Once you are standing in front of the sink with your
sleeves rolled up and your hands in the warm water, it is really quite
pleasant. I enjoy taking my time with each dish, being fully aware of the
dish, the water, and each movement of my hands. I know that if I hurry
in order to eat dessert sooner, the time of washing dishes will be
unpleasant and not worth living. That would be a pity, for each minute,
each second of life is a miracle. The dishes themselves and the fact that I
am here washing them are miracles!” Pg. 26. Peace in Every Step.
Finding peace and pleasure in everyday tasks around the house is great
way to live fully in each moment.
 Ways to Reduce Stress in
and Around the Home.
6. Recycle.
This is not an instant fix to stress. This is part of living mindfully and a
lifestyle of making conscious choices to take care of nature so nature can
take care of us. “We have to practice awareness of each thing we do if
we want to save our Mother Earth, and ourselves and our children as well.
For example, when we look into our garbage we can see lettuce,
cucumbers, tomatoes, and flowers. When we throw a banana peel into
the garbage, we are aware that it is a banana peel that we are throwing
out and that it will be transformed into a flower or a vegetable very soon.
That is exactly the practice of meditation.” Pg. 107. Peace in Every Step.
7. Schedule time for fun.
Have friends over that you have fun with. It’s good to have friends over
and socialize. The weight of the world starts to come off your shoulders
when you can enjoy the company of yourself and your friends. Laughter
is the best medicine. Also, you might be very surprised about how much
your friends understand where your coming from and the relief you feel
just by sharing your source of tension.
 Ways to Reduce Stress in
and Around the Home.
8. Cooking can feed your soul.
Cooking can satisfy your appetite and your sense of creativity. It lessens
stress to have a hobby. Cooking is great because it allows you to
incorporate all of the various flavors that you love and there isn’t a wrong
move. It’s totally up to the cook to create. Even if you follow a recipe
there is a sense of satisfaction upon completion of wholesome delicious
meal for your family to enjoy. This activity allows you to think of only this
while your cooking and gets you mind off of your problems.
9. Gardening breeds new growth.
When you spend time in the garden and focus on nature and what has
taken life, there is a feeling of joy and accomplishment. Just a few
months prior I hand my hands digging around in the cool damp earth and
planting seeds that have become flowers this spring. There is a feeling of
connectedness to nature when you become a part of the lifecycle that is
taking place in your yard.
10. My favorite, take in a movie at home.
Movies allow the viewer to lose reality and find themselves is a world of
fantasy. It’s a couple of hours to relax, snuggle on the couch with
someone special, snack on some popcorn, and forget the world. Movies
can give you a good laugh, make you cry, or even teach you something.
To me it’s a great way to separate myself from a problem and then when I
come back to the problem I have new insight.
Exercise
Physical Effects of Stress
Effects of Stress
1. Blood pressure irregularity
2. Heart circulation problems
3. Weakness and stiffness of
muscles

These can lead to increase of

 Strokes
 Heart attacks
The presence of exercise in a person’s life.
 Exercise and physical activity are powerful and readily
available tools for preventing and treating symptoms of
stress.
 Exercise is known to be one of the simplest and most
effective ways to reduce stress. Healthy physical exertion is
the natural outlet for the body when it is in the “ fight or
flight” state of arousal. After exercising your body returns to
its normal equilibrium and you feel relaxed and refreshed.
 Exercise produces neurotransmitters called endorphins in
the brain. These are the body’s own natural tranquilizers.
Endorphins can make one feel calm and relaxed during and
for up to 3hrs after moderate physical activity. This
elevation in mood is often referred to as the “runners high”.
 Widespread physical activity can prohibit to major
contributors of coronary heart disease, obesity joint and
spinal disc disease, fatigue, muscular tension and
depression.
 Regular exercise helps one to feel in control. This sense of
control over ones body may translate to an improvable
sense of control over ones aspects of life, a key defense
against stress.
Exercise - Stress Busters
There are four broad categories of “stress
busting” exercise:

Aerobic
Muscular strengthening
Muscular endurance
Flexibility

Each plays an important role in the

prevention and treatment of stress-related
disorder and contributes to a healthy
balanced physical fitness program.
 Exercise
Aerobic exercises & activities
Strengthen your heart, lungs and associated blood
vessels and increase stamina.
A) Walking
B) Jogging
C) Swimming
D) Aerobic dancing
Running - most popular form of aerobic exercise.
 Improves your cardiovascular efficiency and your metabolism.
 Heart is strengthened and enlarged
 Blood vessels become more elastic
 Oxygen utilization becomes more efficient
 Resting pulse rate is lowered
 Level of blood fats such as triglycerides and cholesterol is most
likely to be lowered
Each one of these meaning less chance of high blood
pressure, arteriosclerosis, heart attack or stroke
 Exercise
Muscular strengthening exercises
 increase strength and size (bulk) of muscles or
groups of muscles
Muscular endurance exercise
 improves stamina (tone) of muscles as well as
groups of muscles.
Flexibility exercises
 decrease muscle tension
 improve flexibility of specific muscle groups
 help maintain joint mobility
 improve circulation
 helps prevent injury.
 Exercise

The old saying “run for your life” and “burn

off some steam” should be taken more
seriously. It is truly possible to walk, bike,
run, lift, and stretch your way to a happier
less stressful lifestyle.
Hatha Yoga
 Hatha Yoga
Why I Chose It
 I was always interested in Hatha Yoga.
 Seemed like a very relaxing/peaceful
exercise.
 Focused on deep breathing.
 Hatha Yoga
The Beginning of Classes
 First class, still feeling stressed out.
 The book "Yoga the Spirit of Union" third edition by
Lar Caughlan.
 The quote "Real bliss is maintaining equanimity of
mind at all times, at all places, under all
circumstances, not only in church or synagogue, but
in Time Square or on the battlefield. " Sri. Swami
Satchidananada 1914
 This quote helped my prepare for the second class.
 I was really starting to enjoy Hatha Yoga.
 Hatha Yoga
Sun Salutations
 Warm up routine.
 Twelve different stretches.
 I now do them everyday in the
morning.
 Hatha Yoga
How Hatha Yoga Has Helped Me
 I feel less stressed out.
 Using deep breathing in day to day life.
 Taking up Hatha Yoga as new exercise.
Water Theme
 Amy’s Water Theme for
Personal Stress Reduction
• How we reduce our stress is personal…it’s different
for everyone.
• I focused on the ocean & water as my core theme for
my personal stress reduction plan, as the ocean has
always been a place that helps me feel connected,
calm and at peace.

Water’s Importance
 Water is associated with life.
 Human settlements evolved along rivers & waterways.
 “Water is the universal remedy” as written in the
ancient Vedas
(the first literature produced 10 to 15 thousand years ago).

(taken from http://www.yogahealthsecrets.com/)

 Water Theme
 Cruise for Spring Break
 I relaxed immediately - calm throughout the trip
 I read, napped, meditated while looking out to sea
 Weekend Trips to the Beach
 Whether sunny or foggy or cloudy
 My favorite is to bundle up and go on a cloudy day,
when no one else is there
 Staring out to sea makes my troubles seem so
small. The ocean reminds me of my place in the
world and my stresses suddenly take their proper
proportion.
 Water Theme Continued
 Walks Along Bay Shore After Work
 Stress inducing at first
 My life was very chaotic - this was just another thing
to squeeze into my schedule.
 I was unable to turn off all my self talk.
 After a week, I started looking forward to it.
 My breathing is more relaxed, I feel less tense &
my life seems more manageable after the walks
(I feel centered).
 Hot Baths in the Evenings
 With mellow music, a good magazine or book,
candles, bubbles…it all helps to erase a crazed day.
 Water Theme Continued
 Hydration – Drink More H20
 I drink too much caffeine and don’t drink water.
 I decided to add drinking more water, juice, and
Gatorade to help gain a sense of calm through
hydration.
 Falling Asleep to Coastline Waves DVD
 Since I was unable to get to the beach as often
as I would like, I bought a coastal DVD to fall
asleep to instead of watching old TV shows.
 Surprisingly, this helped me sleep better.
 I noticed feeling more mellow and at ease as
soon as it came on – lower pulse, slower heart
rate, calmer breathing….less stress and more
relaxed

My personal water theme helped to keep my stress

managed during a very chaotic time in my life.
Appendix
 Resources
 What is Stress -
http://www.careutah.com/issues/1003_eldercare_stress_2.html
 Aetna’s List of Stress Reduction Techniques -
http://www.intelihealth.com/IH/ihtIH/WSIHW000/24602/24639/
289016.html?d=dmtContent
 AARP Health & Wellness – Relax your stress away.
http://www.aarp.org/health/Articles/a2003-03-11-
takingtime.html
 College Tips -
http://www.cos.edu/view_page.asp?nodeid=2746&parent
id=2258&moduleid=1
 http://www.yogahealthsecrets.com/