De-Stressing the
Holidays
What is Stress?
Stress is a non-specific response of the body to any demand made upon it.
Two Kinds of Stress
Eustress (Good Stress)Helps us to be creative, productive and to make necessary changes in our lifestyle that helps preserve our lives and improve happiness.
Distress (Bad Stress)Is a destructive force that has a negative impact on our health, our personalities, our jobs and families.
Stress Related DisordersCardiovascular Gastrointestinal Problemshypertension peptic ulcertachycardia chronic gastritisacute myocardial infarction ulcerative colitis (heart attack) constipation
hyperaciditySkin Problems pyloric spasmrashes heartburnhives Irritable colonpruritis (itching) spastic esophagusherpes A
Genitourinary DisordersMusculoskeletal urination and sexualbackache function disturbancesmuscle crampstension headaches Endocrine Disordersmigraines diabetes mellitusstiff neck menstrual disorders
thyroid disordersRespiratory Disease adrenal disordersbronchial asthma pituitary disordershyperventilationtuberculosis Other
cancer (some leukemias,skin & liver cancers)
Stay in the Stress Comfort Zone
Distress
Comfort
Zone
Eustress
Distress
Too Little Stress
Too Much Stress
The healthy amount of stress
we need to function in our
daily lives
Sources of Stress
Work• Deadlines• Process• Equipment• Systems• Bureaucracy
Environment• Weather• Traffic• Noise• Temperature• Economy• War
People• Co-workers• Supervisors• The Public• Family
THE
HOLIDAYS!
Signs of Stress
• Tired Most of the Time
• Anxious
• Angry or Irritated
• Sleep Problems
• Worry Dominates Thoughts
• Increased Illness
Establish a “Martha Free” Zone
Limit:• need to be perfect• time consuming projects
Permission to Use:• bakery• caterer• gift bags and boxes• catalogues• on-line shopping
Take Control of Stress• Proactive Instead of Reactive
– Plan– Set a Budget – and stick to it– Buy During the Year– Anticipate Problems– Lower Expectations– Prepare to Compromise
• Prioritize– Lists– Be Flexible– What Can Wait?– Change– Accept
Take Control of Stress
888-EAP-8900
• Talk– Don’t keep feelings bottled up– Friend, Spouse, Clergy– Employee Assistance Program
• Listen– What are the people who care telling you?
• Recruit– You don’t have to do everything– Ask for Help
Take Care of Yourself
• Rest – Get Plenty of Sleep
• Nutrition– Healthy, Balanced Diet– Helps Body Handle Stress– Limit Alcohol, Caffeine, Refined Sugars– Increase Low-Fat, High-Fiber Foods
• Exercise– Biking, Hiking, Running– Naturally Relaxes– Improves Mood
Relaxation Methods
• Deep Breathing
• Meditation
• Progressive Muscle Relaxation
• Visual Imagery
• Hypnosis
• Journaling
• Listening to Music
QUESTIONS?
THANK YOU