October 23, 20180458 773 385carolenewton@bonjourwellness.com.auEat Well, Move Well, Think Well

Stress 101

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Stress 101

TAKE AWAY MESSAGE

STRESS IS NOT WHAT HAPPENS TO US – IT IS OUR RESPONSE TO WHAT HAPPENS. WE ALL HAVE TOOLS TO PREVENT STRESS FROM BECOMING OVERWHELMING.

PART 1: WHAT IS STRESS?

Stress is a natural physiological human response to any stimulus or challenge.

→ Fight or Flight response Whatever the decision to fight or flee is, the body needs to be ready to react fast. Release of chemical messengers from the brain triggering the mind-body changes. Higher blood pressure / faster heart rate / reduced immune system…

→ Stress affects body – mind – emotion – behavior

→ Common causes of stress the top causes of stress are finances / family / health

PART 2 – BAD STRESS VS GOOD STRESS

→ Stages of feelings

Positive stress or Eustress

  • falling in love
  • job promotion
  • moving house

Negative stress or Distress

  • disease
  • death
  • loss

→ Distress and mental health diseases

Although symptoms of anxiety and depression overlap and have similarities, there are also differences as you can see in this graphic.

ANXIETY > 2 millions/year in Australia – 1 in 3 women / 1 in 5 men at some stage in their lives.

DEPRESSION> 1 million per year Australia > 350 millions worldwide

The most important thing is to recognize the signs and symptoms and seek support. The sooner you seek help, the sooner you can recover.

→ Eustress

https:// www.ted.com/talks/kelly_mcgonical_how to make stress your friend. “When you embrace stress, you can transform fear into courage, isolation into connection, and suffering into meaning”.

PART 3 – WAYS TO COPE WITH STRESS

PERSONAL PRODUCTIVITY SKILLS

→ Self-talk Watch out for the Beliefs and the “Shoulds” / distorted thinking style

→ Less negativity and more positive

  • Foster good self-esteem/self-worth
  • Try and catch yourself thinking the negative stuff.
  • Don’t let others’ comments bring negativity.
  • Shift your thinking about mistakes / shift your thinking about “worry”

→ Creating a routine and preparing / secret of success in your daily routine

PRESENT MOMENT AWARENESS / MINDFULNESS

“Mindfulness means paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally. This kind of attention nurtures greater awareness, clarity, and acceptance of present-moment reality” Jon Kabat-Zinn

LEADING A BALANCED LIFE / Seek for a balanced day (over and over again)

→ Simplifying life so that “less is more” please see the “Life Balance Quizz” – to do at home.

→ Declutter 3 options: throw away – give away – keep

→ Sleep bath or hot shower might help relax

  • listen to a short meditation in bed or read a book
  • avoid alcohol at night , caffeine if you find it delays your sleep
  • avoid using computers or Tv in bed
  • exercise also helps with better sleep.

→ Self-care massage / use some free time for activities you enjoy / nutrition

CONFLICT RESOLUTION SKILLS / COMMUNICATION

→ Begin the process. No matter how hard it may seem, just BEGIN. Talk to your local doctor or obtain information. Take that first step.

→ Recognising triggers – www. beyondblue.org.au JOURNALING (DIARY)

→ Keep a Gratitude Journal: we often forget the happy moments of the day

  • List 3 things to be grateful for that day
  • people / facts / events / weather / feelings etc
  • so nice to read your journal and relive these moments.

→ Keep a Worry Journal: record your worries and maybe find a pattern.

  • Identify the problems that’s causing the most stress.
  • Write down what options re available to deal with them
  • List plus and cons of each option in relation to friends, finances etc then identify the best option
  • List the steps to carry out this option
  • Carry out the best option and think whether it worked out for you in the end.

MEDITATION

Sense of peace and balance / reduces feelings of anger and anxiety / reduces pain / increase blood flow / help control thoughts Deepak Chopra center 21 day online meditation courses – cwww.hopracentermeditation.com

PART 4 – NEW RESEARCH / NUTRITION AND MENTAL DISEASE

# Stress hormones – cortisol and abdominal fat

# How stress affects our eating behaviour – how do we eat?

→ the speed eat at a more relaxed pace

→ no time to eat / eating on the run need healthy snacks available (nuts, fruits, seeds…)

  • cook in advance / freeze

→ quantity need portion size management and enjoy eating. 1 serve. Don’t get “hungry”!!

→ where reduce “all you can eat” buffets

  • leave the dish on the counter
  • eat at table for social interaction and paying attention to what you eat.

→ what reduce high processed meat, chocolates, sweet desserts, fried food, high-fat products, refined cereals.

# Link between food and mental health

More research needed into this fascinating connection between food and stress. Considering our gut as our second brain.

= Nutritionist Cyndi O’Meara “Changing food changing mood” / changinghabits.com.au = Wayne Ellis “Kissing the black dog” / Lifestyle consultant – www.wayneellis.com.au = Julia Rucklidge – PhD – Professor of Clinical Psychology in the Department of Psychology University of Canterbury, Christchurch, New Zealand – The surprisingly dramatic role of nutrition in mental health – TED Talk Christchurch

“ Nutrition matters. A well-nourished body and brain is better to be able to withstand ongoing stress. When people get well, they get well in all areas: improved sleep, mood stabilization, reduction in anxiety and less need for cigarettes, cannabis or alcohol. My research and other research from around the world show 60- 70% of people respond to micronutrients – this shows just how powerful this intervention is.

We should focus on food and lifestyle changes and exercise first, then therapy and save medications for when these approaches don’t work”.

COMMUNITY – WE CAN ALL MAKE A DIFFERENCE

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