Stress Resiliency and Relaxation for
Health and Happiness
Eileen Wieder Crone, RD, MS, ERYT500Central PA Academy of Nutrition and Dietetics
September 21, 2015www.raw4yoga.com
Learning Outcomes: 1. Student will describe the stress response and its effect on the
nervous system. 2. Student will define stress, state the origins of stress and identify
physical, emotional, and mental signs and symptoms of stress. 3. Student will practice techniques to prevent, manage and
alleviate stressful situations (diaphragmatic breathing, meditation, yoga).
4. Student will list five practical, everyday tips to cope with stress.
Stress Resiliency and Relaxation for Health and Happiness
The only difference between a diamond and a lump of coal is that the diamond had a little more pressure on it.
Stress Resiliency and Relaxation for Health and Happiness
What is stress?
The automatic non-specific response to any change or demand
Anything that is considered taxing or exceeds an individual's resources
Anything that endangers the overall well-being of an individual
A response mediated by the autonomic nervous system
Stress Resiliency and Relaxation for Health and Happiness
Eustress or "good stress" ◦ provides motivation ◦ can be stimulating
Distress ◦ extends over a longer period of time◦ makes us more susceptible to illness, accidents,
mental changes, hormonal imbalances◦ can affect the physical health of the body
Stress Resiliency and Relaxation for Health and Happiness
What are the origins of stress? Perceptual (in the mind)
Environmental (from our surroundings)
Physiological (of the body)
Stress Resiliency and Relaxation for Health and Happiness
First, the Bad News
The Stress Reaction
Symptoms of Stress
Stress Resiliency and Relaxation for Health and Happiness
Now, Here Comes the Good News
Breathe…..
Stress Resiliency and Relaxation for Health and Happiness
Squashing Stress – Ten Tips
1 - Unplug yourself from the office or family2 – Sleep stress away3 – Create a chill-out routine4 – Take it outside5 – Plan long weekends6 – Become an escape artist7 – Find a hobby8 – Stop tension in its tracks9 – Keep your stress kit handy10 – S T R E T C H ! ! !
Stress Resiliency and Relaxation for Health and Happiness
Number 1 – Unplug yourself from the office…or the family
Stress Resiliency and Relaxation for Health and Happiness
Number 2 – Sleep stress away
Did you know? Adequate sleep is the biggest stress reliever of all.Stress decreases quantity of sleep, messes with the quality of sleep, can cause insomnia, puts the brain in overdrive, and creates a vicious cycle.
From “5 Ways Stress Wrecks Your Sleep (And What to Do About It) by Lindsay Holmes, Huffington Post, Sept. 26, 2014
Stress Resiliency and Relaxation for Health and Happiness
Number 3 – Create a chill-out routine
Stress Resiliency and Relaxation for Health and Happiness
Number 4 – Take it outside
Stress Resiliency and Relaxation for Health and Happiness
Number 5 – Plan long weekends
Stress Resiliency and Relaxation for Health and Happiness
Number 6 – Become an escape
artist
Stress Resiliency and Relaxation for Health and Happiness
Number 7 – Find a hobby
Stress Resiliency and Relaxation for Health and Happiness
Number 8 – Stop tension in its tracks
Stress Resiliency and Relaxation for Health and Happiness
Number 9 – Keep your stress kit handy
lavender essential oil relaxing music CDsquooshy toy jokes/humorcrayons and paper Tension Tamer teabubble wrap scented candle
….and more
Stress Resiliency and Relaxation for Health and Happiness
Number 10 – S T R E T C H ! ! !
Stress Resiliency and Relaxation for Health and Happiness
Remember: Much stress can be tamed through conscious choice; choose to be stress-resilient and happy!
Thank you for your attention!
Stress Resiliency and Relaxation for Health and Happiness