Presented byPresented by

Felicie Pierre JeanFelicie Pierre JeanCGS1060CGS1060

AgendaAgenda Mastering stressMastering stress Definition of stressDefinition of stress The magic in breathingThe magic in breathing Progressive relaxationProgressive relaxation ExercisingExercising MeditationMeditation Proper nutritionProper nutrition Benefits of exerciseBenefits of exercise AttitudeAttitude Staying healthyStaying healthy Stretching your muscleStretching your muscle Mind technologiesMind technologies ConclusionConclusion Word citedWord cited

Definition of stress

Having deadlines to meetHaving deadlines to meet Anything that requires an adaptive Anything that requires an adaptive responseresponse Making a change or an adjustmentMaking a change or an adjustment

The The MagicMagic in Breathing in Breathing

Diaphragmatic breathingDiaphragmatic breathing Rhythmic breathRhythmic breathBreathing slowly, deeply, and regularlyBreathing slowly, deeply, and regularly

Practicing diaphragmatic breathingPracticing diaphragmatic breathingFind a quiet place Find a quiet place Lie down or sit with your back supportedLie down or sit with your back supportedClosed your eyesClosed your eyesFocus on allowing the hand on your diaphragm to rise as Focus on allowing the hand on your diaphragm to rise as

you breath inyou breath in Watch it goes back as you breath outWatch it goes back as you breath out

ProgressiveProgressive Relaxation Relaxation

PreparationPreparation Wear loose clothesWear loose clothes Take off anything that hugs tight to the skinTake off anything that hugs tight to the skin Find a free distraction placeFind a free distraction place Clear your headClear your head

ExercisingExercising

ArmsArms Make a fistMake a fist with both hands with both hands Bring the hands up toward to the shoulders to Bring the hands up toward to the shoulders to flex flex

the bicepsthe biceps HeadHead

Raise the eyebrows as high as you canRaise the eyebrows as high as you can Pull your head back with the muscle on the back of Pull your head back with the muscle on the back of

the neckthe neck Open the mouth and Open the mouth and lower the jawlower the jaw toward the chest toward the chest

MeditationMeditation

Select a meditation technique that fits your lifestyle Select a meditation technique that fits your lifestyle and belief systemand belief system. .

Set aside some time. Set aside some time. Keep trying. Be kind to yourself as you get started. If you're Keep trying. Be kind to yourself as you get started. If you're

meditating and your attention wanders, slowly return to the sensation meditating and your attention wanders, slowly return to the sensation or movement you're focusing on.or movement you're focusing on.

Make meditation part of your life. Make meditation part of your life.

Proper Proper NutritionNutrition Eat a variety of foodsEat a variety of foods

Eat more whole foodsEat more whole foods

Avoid caffeineAvoid caffeine

Avoid alcoholAvoid alcohol

Take vitamin and mineral supplements (Take vitamin and mineral supplements (vitamin Bvitamin B and and calcium)calcium)

Maintain a healthy weightMaintain a healthy weight

Eat frequent, calm mealsEat frequent, calm meals

Benefits of Benefits of ExerciseExercise Improved sense of well- beingImproved sense of well- being Decreases in depressionDecreases in depression Lowered anxiety and tensionLowered anxiety and tension Reduction in blood pressure and resting heart rateReduction in blood pressure and resting heart rate More restful sleepMore restful sleep

AttitudeAttitude

Positive attitudePositive attitude

CommitmentCommitment

ControlControl

ChallengeChallenge

StayingStaying Healthy Healthy

Improving dietImproving diet

Quitting smokingQuitting smoking

Getting regular exerciseGetting regular exercise

Eliminate substance abuseEliminate substance abuse

Oh Yes! Oh Yes!

Stretching your MusclesStretching your Muscles

Use aerobic exerciseUse aerobic exercise

To obtain maximum benefits To obtain maximum benefits from aerobatic exercise, from aerobatic exercise,

the heart rate (in beats per the heart rate (in beats per minute) should be between minute) should be between

60% and 80% of 60% and 80% of maximum, which is maximum, which is

determined to be 220 determined to be 220 minus your age. This table minus your age. This table shows the recommended shows the recommended

rates for ages 15-21.rates for ages 15-21.

Heart Rates

Age

Recommended Exercise Heart

RateAbsoluteMaximum

RateMinimum

Maximum

15 123 164 205

16 122 163 204

17 122 162 203

18 121 162 202

19 121 161 201

20 120 160 200

21 119 159 199

Mind TechnologiesMind Technologies

How to use mind machines to:How to use mind machines to: Reduce stressReduce stress Improve or eliminate unwanted BehaviorsImprove or eliminate unwanted Behaviors Enhance creativity and accelerate learning Enhance creativity and accelerate learning

Increase memory and moreIncrease memory and more

ConclusionConclusionThis series of articles has shown the following key points: This series of articles has shown the following key points: That the stress you experience is something that is largely under your control That the stress you experience is something that is largely under your control Stress can come from a range of different sources Stress can come from a range of different sources Short term stress occurs where you find yourself under pressure in a particular situation Short term stress occurs where you find yourself under pressure in a particular situation – A certain level of short term stress is needed to feel alert and alive A certain level of short term stress is needed to feel alert and alive – Too much is unpleasant and can seriously damage performance Too much is unpleasant and can seriously damage performance – Short term stress is best handled using mental or physical stress management Short term stress is best handled using mental or physical stress management

techniques techniques Long term stress comes from a build up of stress over a long period Long term stress comes from a build up of stress over a long period – Sustained high levels can lead to serious physical and mental illness if not Sustained high levels can lead to serious physical and mental illness if not

controlled controlled – Long term stress is best managed by changes to lifestyle, attitude and environment Long term stress is best managed by changes to lifestyle, attitude and environment

By using a stress diary you can monitor and understand the causes of stress in your life. By using a stress diary you can monitor and understand the causes of stress in your life. The diary can help you to evaluate your performance under stress. The diary can help you to evaluate your performance under stress. Once you understand what is causing you stress, you can make an action plan for stress Once you understand what is causing you stress, you can make an action plan for stress management. This gives you positive goals to work towards. management. This gives you positive goals to work towards. Above all, you should now be able to master stress and make it work for you. Above all, you should now be able to master stress and make it work for you.

WordWord Cited Cited

For more information go to the following sites:For more information go to the following sites:http://www.thelifestylecompany.com/Stress/shttp://www.thelifestylecompany.com/Stress/stress.asptress.asphttp://www.mindtools.com/smpage.htmlhttp://www.mindtools.com/smpage.htmlhttp://www.masteringstress.com/hp_frames.http://www.masteringstress.com/hp_frames.asp?bhcp=1asp?bhcp=1

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