STOP STRESSING START LIVING Dr Joey Dr Devin

STOP STRESSING! START LIVING!!! Dr. Joey & Dr. Devin Vrana

Topics for Today What is Stress? What Does Stress Do to YOUR Body? What is Stress Doing to YOUR Health? Clean-up Ideas for Your Environment Taking Care of YOU Easy, Healthy Stress Management Tips

What is Stress?

What is Stress? Why do we ask? Well, if you don’t know what stress is… You cannot manage it.

What is Stress? Stress Triggers: Events People Work Finances Responsibilities But, these are just things that can influence our stress response.

Official Definition of STRESS: Stress is the Non-Specific Response of the Body to a Perceived Demand

Non-Specific Response? Your heart beats faster You breathe faster Your muscles contract Your pupils dilate You feel that “adrenaline rush”

When does this response happen? Every time your body perceives a demand. It can be small Like you’re alarm clock going off in the morning It can be BIG Like you are about to get hit by a truck

This response can be helpful… Primitive, protective physical response Caveman Days Lions chasing you down Surviving harsh conditions Mothers lifting cars Fleeing burning building

But, today things are different. We aren’t running from saber tooth tigers anymore. Same Fight or Flee response is produced. But, we cannot FLEE & we should not FIGHT. So, the trigger is not resolved and the stress response does not stop. Result=CHRONIC STRESS

What is STRESS doing to my health?

Chronic Stress Physical Muscle Tension Headaches Upset Stomach Insomnia Hypertension Varicose Veins Rash Emotional Anxiety/Depression Impaired Working Memory Increased Aggression Mood Swings Inability to Complete Tasks Panic Attacks Suicidal Thoughts

Chronic Stress at Every Level Respiratory Digestive Under stress—Need more oxygen. Breathing rate increases. This can result in HYPERVENTILATION. Can lead to “panic attacks” for some people. Eat too much. Eat too little. Butterflies: Nausea or reflux Problems with Digestion and Absorption. Weight Gain Abnormal Bowel Mvmts Early Type II Diabetes

Chronic Stress at Every Level Cardiovascular Reproductive Faster heartbeat. Muscles contract. Chronic Stress can lead to chest pains and inflammation of the coronary arteries. Possible ultimate result: HEART ATTACKS or STROKE Men: Impaired testosterone production and function. Decreased sperm levels. Impotence. Women: Absent or irregular menstrual cycles w/increased pain and symptoms. Decreased sexual desire.

Chronic Stress at Every Level Immune System Nervous System Decreased ability to protect ourselves from illness. Stressed-out people are usually sick more often and for longer periods of time. This goes for children, too! Nervous System shifts to “Fight or Flight” Survival Mode Decreased ability to process thought and concentrate. “Brain Fog” System is scrambled

Eliminate Stressors in Your Environment

Recognize What You Can Change Look around… Are you ELIMINATING Stress? Or, are you CREATING Stress?

Easy At-work De-Stressors 1. LIGHT: Too bright? Poor quality? Shining in your eyes? Work, read, play near a window/natural lighting. 2. NOISE: At Work: Take breaks from noisy areas; Choose soothing instrumental music, played softly At Home: Get quiet time; Turn off TV; Play music that makes you happy. Sleep in dark, quiet room

Easy At-work De. Stressors 3. AIR QUALITY: Smells can elicit physical and emotional reactions. Improve Your Air: Ban Smoking; Open Windows; Avoid heavy scented perfumes, air freshners, lotions/soaps, etc. Walk outside & GET SOME FRESH AIR!! 4. CLUTTER: Messy work space or home environment creates stress for you and all who enter. Clutter is an energy, time, & money drain. SIMPLIFY!

TAKE CARE of YOU

Your Health is Everything. Physical & Emotional Health are the Basic Foundations for Stress Management.

Build Your Physical Reserves Exercise for cardiovascular health, 3 -4 times/week Eat nutritious, well-balanced meals Avoid excessive stimulants & depressants Coffee, Nicotine, Alcohol Mix leisure with work – take breaks/vacations! ~~SUPERCHARGE~~ SUPERCHARGE Get enough sleep – Keep sleep schedule!

Fill Your Emotional Reserves J Actively set and pursue goals. DREAM BIG! J Expect the Good! J Take control when you can. Release it when you can’t. J Don’t beat yourself up! It is all part of the process. J Pray. Meditate. Take time in silence to listen. J Remember that you are loved. Give with love & it will come back to you. J Your students will pick up stress-response habits from you… Do your best to set a good example.

Easy, Healthy Stress Management

Do Not Ignore It! Unfortunately, merely ignoring stress does not make it go away. Managing stress will be a life-long journey.

STOP Gritting Your Teeth! Stress tends to settle to certain parts of our bodies— the jaw is one of those places. This can cause neck pain, headaches, teeth problems, and overall increase of tension. There are specific chiropractic/active release therapy movements and exercises for dysfunction of the temporomandibular joint (TMJ).

Try Supplementing Start with a quality daily Multivitamin and mineral formula—chose one with B vitamins Vitamin C—immune support. Vitamin E is an essential herbal stress reliever. A quality omega/fish oil helps reduce inflammation. Have a Cup of Tea! For relaxing teas, look for KAVA, CHAMOMILE, and PASSIONFLOWER.

Power Foods & No-No’s Vitamin-rich choices: Green leafy veggies, nuts, lentils, eggs, fish, spinach, asparagus, peppers, mango, papaya, oranges, olives, avocado Stress-relieving spices: Paprika, tumeric, oregano, red chili power, thyme, parsley Limit Intake: Inflammatory foods: dairy, red meats, carbs Energy drainers: stimulants, soda, alcohol, candy, fried foods If it has life, it will give you life. If it is man-made, be cautious!

Breathe & Smile Breathe from your diaphragm Put your hand on your belly. Inhale slowly through your nose. Hold breath for a few seconds, then exhale slowly. Repeat several times. Smiling is a two-way mechanism. We smile when we’re relaxed and happy, but “putting on a smile” can also help to us feel relaxed and happy. Smiles are contagious. Lightens your mood and those around you.

MEDITATION Clear Your Mind. Relax Your Body. Concentrate on your breathing. Inhale Positive Exhale Negative Try different settings/music. Use affirmations or prayer. Use positive imagery. Quiet your thoughts and try to focus on one thing.

Acupuncture There are specific points that’s sole purpose is to bring balance and reach relaxation. Our energies must be balanced. Stress, anxiety, and depression interrupt the smooth flow of energy throughout the body. TCM teaches that those negative energies block flow— which in turn creates physical problems (pain, spasm, illness and disease) Acupuncture treatments help remove blockages and can be used to address specific symptoms.

The Nervous System Coordinates Everything in the Body The Circulatory System The Respiratory System The Digestive System The Reproductive System The Musculoskeletal System The Lymphatic System

Get Adjusted! Remember, the nervous system is the Master Control. By removing interference of the nervous system, we allow our body to communicate at its optimal level. Adjustments also reduce muscle tension and relieve pain. Adjustments reduce that tension and help us relax. Adjustments aid in better sleep cycles.

Give yourself a Pep. Talk!

Stress is a Fact of Life. BUT… Being Stressed-out Doesn’t Have to Be!

BALANCE is KEY!

QUESTIONS?