STRESS MANAGEMENTMatt Orr, PhDDepartment of Family and Preventive Medicine

The best way to find yourself is to lose yourself in the

service of others.

-- Ghandi

Life Happens

It’s all about our sense of ….

CONTROL

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Stress is the nonspecific response of the organism to any pressure or demand

Stress – Good & Bad

Modern Stressor

Primitive Stressor

“Threat!”

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Stress Response8

Relaxation Response

A state of relaxed, passive attention to a repetitive

or absorbing stimulus that turns off the “inner

dialogue” thereby decreasing arousal of the

sympathetic nervous system.

Focus on the Response

It is not the problem that needs your focus, it’s your response that needs the

focus.

Strategies for Stress Busting Be

Think

Do

Behavior: The DO

Sleep13

Are you getting 7-9?

Nutrition

Socializing

Laugh & Play Everyday

Cognitive: The THINK

Choose Your Response

We are what we think. – Buddha

We Don’t see things as they are,We see things as we are. – The Talmud

What you think, you become; What you feel, you attract; what you imagine, you create.

- The Dammapada

Choose Your Response

The eye is the lamp of the body. So, if your eye is good, your whole body will be

full of light:But if your eye is bad, your whole body will be

full of darkness. – Matthew 6:22

Stop-Options

“I should be…” “STOP” “What are my options?”

What are my coulds? Select activity from list of options

Useful for diffusing pressure of obligations Increases sense of control…competence

ANTs

AutomaticNegative Thoughts

NUTs

NaggingUnfinished Tasks

Maintain a Solution Focus

Whatever the problem is think…

“What’s one thing I can do to make it better?”

Most folks are about as happy as they make up their minds to be.

Abraham Lincoln

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Explanatory Style

If you are late to class because you could not find your keys or a book are you more likely to say to yourself…

A. “I always do this to myself; I’m going to look so careless”

B. “I’m probably not the only one who’s going to be late”

Explanatory Style

If you are driving in a rush and find yourself hitting a lot of red lights…

A. “I have the worst luck; nothing ever goes my way!”

B. “Man, today it’s not my day for green lights.”

Explanatory Style

blame themselves for negative events

believe that such events will continue indefinitely

let such events affect many aspects of their lives

blame others for negative events

believe that such events will end soon

do not let such events affect too many aspects of their lives

Pessimism (A responses) Optimism (B responses)

Recovering from Set-Backs

Thought Stop -“Stop” Distraction or Disputation

Focus on the “Do” Move to action

Pre-programmed response (ICR)

No matter how frustrated or angry I get…

Go straight into action with that response

Thought Approach Action Approach

Hot Buttons

Make a list of your hot buttons

Now list Ideal Coping Responses (ICR)

The more you focus on a mistake, the more likely you are going to make it!

When angry, count four, when very angry, swear.

-Mark Twain

“Oh Well”

Interrupts the cascade of negative thought and emotion

Add a shoulder shrug

Relaxation: The BE

Slow Down33

Mindfulness is Key34

Don’t be this guy!

Mindfulness vs. Mindlessness35

Being able to:

Be present in the moment

Remember the drive to work

Remember what you just told/gave a patient

Oxygen Consumption During Sleep and The Relaxation Response

Change in Oxygen consumption (%)

Pathways to Relaxation Response

Relaxation Methods Focused Breathing Transcendental Meditation Prayer Yoga, Tai Chi, etc. Autogenic Activities Guided Imagery/Visualization/Meditation

Physical Activity How much?

Two Basic Steps Necessary to Elicit the Relaxation Response

1. The repetition of a word, sound, phrase, prayer, or image, or muscular activity

2. The passive return to the repetition when other thoughts intrude

Focused Breathing

Diaphragmatic Breathing (aka Belly Breathing)

Centering Breath 15 seconds = In for 6, hold for 2, out for 7

Notice your breathing – Pace In, Pace Out

Mini Relaxations

#s in Space #s down (10-0) What’s around me In breath = “I am”; Out breath = “At peace”

While stuck in traffic…while waiting…when in pain…while studying…when you can’t sleep

The only time they don’t work is when you don’t do them

Guided Imagery & Visualization

Progressive Muscle Relaxation Autogenic Training

After the Game is Before the Game

Don’t Lose the Anxiety, Move It

Recommended

www.stressfreekids.com

Youtube has relaxation music

Free resources on internet for relaxation techniques