STRESS MANAGEMENT
What is Stress? ! Mental and physical responses to the changes and challenges of everyday life. ! Caused by stressors
HEALTH RELATIONSHIPS
CAREER
MONEY
STRESS UNDERLOAD
OPTIMUM PERFORMANCE
PERFORMANCE
The Stress Response Cycle
CHRONIC STRESS
STRESS OVERLOAD
AROUSAL LEVEL
Warning Signs of Stress Elevated Blood Pressure
Grinding Teeth, SweaMng
Increased Heart Rate What Are Other Effects of Stress?
Headaches & Migraines
Stomach Aches, Gassiness
Stress & ArthriMs ! Managing and coping with stress is important for people with arthri:s. ! Stressful events in your life can trigger chronic pain, joint inflamma:on, and muscle tension. ! Chronic pain, in of itself, is a ongoing stressor. ! Stress as trigger for muscle tension.
Managing Stress ! ! ! ! ! !
Pinpoint your stressors. Keep a posi:ve aAtude. Redirect your focus away from pain. Organize, priori:ze, and strategize. Ac:vely prac:ce relaxa:on techniques. Exercise and eat right.
Pinpoint Your Stressors ! Recognize and evaluate the stressors in your life. Change them! • Control your surroundings. YES • Find a support network. • Plan for stressors you can Can I change the an:cipate. circumstances? NO
Can I change my aQtude? Always!
Keep A PosiMve AQtude ! Prac:ce posi:ve self-‐talk. ! Turn away from self-‐defea:ng thoughts. I can’t do this.
I can and will do this! I am unique!
Why can’t I be like ___?
Redirect Your Focus ! The amount of :me you spend thinking about pain is directly related to how much discomfort you feel. ! Focus on a :me you felt healthy, happy, and relaxed. ! Spend :me with the people you care about and do the things you love.
Organize, PrioriMze, Strategize
What do I need to do? What can I do now? What can I save for later? Can I do this in the :me given? How do I do the things I need to do?
REMEMBER TO TAKE BREAKS!
PracMce RelaxaMon Techniques ! ! ! ! ! ! ! !
Visualiza:on Progressive Muscular Relaxa:on Techniques Get 7-‐8 hours of sleep every night. Yoga Tai Chi Massage and spa therapy Medita:on Aromatherapy Find relaxaMon techniques that work for you.
Exercise and Eat Right ! Try the Arthri:s Founda:on’s Programs for BeZer Living (physical ac:vity programs).
! Head outdoors! Engage in regular and moderate-‐ level exercise. ! Eat a balanced, healthful diet, and avoid drugs and alcohol.
Conclusion ! Everyone experiences stress. ! For individuals living with arthri:s, however, it is important to manage stress to prevent triggering stressors that can induce more stress. ! Prac:ce good stress management, and find the techniques that work for you!