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Stress Reduction


Chair Massage. Reflexology. Points which located on feet and hands are ... Swedish Massage. Includes long strokes, kneading, friction, tapping, and shaking ... – PowerPoint PPT presentation

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Title: Stress Reduction

Stress Reduction
  • By
  • Rachel Collinge
  • Tamara Inman
  • Kirsten Manwiller-Doherty
  • Amy McKiernan
  • Marie Vorrises
  • Yu Ting Yu

Stress An Overview
  • Stress is a common experience. We often feel
    stressed when we…
  • are very busy
  • have important deadlines to meet
  • have too little time to finish all of our tasks
  • We experience stress because of many problems…
  • at work - such as a poor evaluation by a
  • in social relationships - such as an argument
    with a friend
  • situations involving the threat of failure or
    personal humiliation
  • extreme fears of objects or things associated
    with physical threats - some become stressed when
    they encounter or think about these perceived
  • major life events, such as the death of a loved

  • The circumstances that cause stress are called
  • Stressors vary in severity and duration.
  • Some events, such as the death of a loved one,
    are stressful for everyone. But in other
    situations, individuals may respond differently
    to the same event what is a stressor for one
    person may not be stressful for another.
  • For example, a student who is unprepared for a
    chemistry test and anticipates a bad grade may
    feel stress, whereas a classmate who studies in
    advance may feel confident of a good grade.
  • For an event or situation to be a stressor for a
    particular individual, the person must appraise
    the situation as threatening and lack the coping
    resources to deal with it effectively.

  • Stressors can be classified into three general
  • catastrophic events
  • major life changes
  • daily hassles
  • In addition, simply thinking about unpleasant
    past events or anticipating unpleasant future
    events can cause stress for many people.
  • If not managed appropriately, stress can lead to
    serious problems.
  • Exposure to chronic stress can contribute to
  • physical illnesses
  • such as heart disease
  • mental illnesses
  • such as anxiety disorders

  • This group project focuses on how people can use
    stress management techniques to prevent or
    minimize disease and illness. As a group we each
    decided which areas we'd like to cover for
    methods of reducing stress.
  • We found as a group incorporating these fun and
    healthy habits into your daily routine not only
    helps to reduce stress but leaves you feeling
    relaxed and rejuvenated.

Meditation with Guided Imagery
Meditation with Guided Imagery
  • What is Stress? 
  • Stress can be real or imagined, but either way
    the body responds to it in a way that can be
    harmful to our health and well being. Whether
    you're being attacked by a lion or running late
    in heavy traffic, the stress hormones released by
    the body's stress response are the same. 
  • Sometimes stress comes in the form of worry, a
    product of our imagination. Worry is an excellent
    example of the psychophysiologic power of
    imagery. Focusing on thoughts of danger or
    disaster activates the fight or flight response
    and the body is put in a constant state of alarm.
    Eventually, you become exhausted, stressed out,
    sick, and tired. The only threats are the
    thoughts themselves, though your responses and
    the physiologic toll they take are real.

Meditation with Guided Imagery
  • Learning to relax is fundamental to stress
    reduction and self healing and is a prerequisite
    for using imagery effectively. Through imagery,
    you can learn to become aware of and to change
    habitual thought patterns that lead to tension
    and depression. 
  • Relaxation and imagery allows your body to
    channel its energy into repair and restoration
    and provides respite from habitual patterns of
    tension. Practicing meditation or guided imagery
    should be the first step in reducing stress and
    enhancing wellness.

Benefits of Massage
  • Reduces stress
  • Reduces pain
  • Builds the immune system
  • Improves strength
  • Prevention of repetitive stress syndrome

Types of Massages
  • Acupressure
  • Craniosacral Therapy
  • Deep Tissue Massage
  • Heat of the Earth Hot Stone Massage
  • Reflexology
  • Shiatsu
  • Sports Massage
  • Swedish Massage
  • Trigger Point Therapy
  • Chair Massage

  • Points which located on feet and hands are
    correspond to each organ
  • Pressure on those points can reduce tension and

Swedish Massage
  • Includes long strokes, kneading, friction,
    tapping, and shaking
  • Promote relaxation
  • Relieve tension

Ways to Reduce Stress In and Around the Home
Ways to Reduce Stress in and Around the Home.
  • 1. First, Get enough sleep.
  • Know when youre tired. Being able to stop work
    when you are fatigued rather than pushing
    yourself beyond your limits will reduce
    unnecessary stress. Pg. 53 Health and Wellness.
    Sometimes we are so busy we tend to cut down on
    things we need most. Sleep is a wonderful
    cure-all, a time to recharge your bodys
    batteries, and usually one of the first things
    sacrificed to stress. Keep in mind that lack of
    sleep makes you cranky and irritable. If you find
    that you cant sleep, after a week or ten days,
    consult your family physician. Pg. 52. Health
    and Wellness.
  • 2. Take time to relax.
  • This can be done in your own way. For me taking
    baths is a wonderful way to relax. Dim the
    lights, light some candles, put on some soothing
    music, run a hot bath, put some bath salts, and
    add some aromatherapy bath oil. This is a great
    way for me just to exist for about twenty
    minutes. Taking time to just be and not
    multi-tasking is a great way to create clarity.
    Dont put off relaxing. Some people promise
    themselves that tomorrow or next week Ill
    take care of myself and take a break. That
    simply wont work. You have to relax every
    single day, even if its for a few minutes
    between appointments or some deep breathing on
    your way home from work. Pg. 53. Health and

Ways to Reduce Stress in and Around the Home.
  • Clean the house.
  • If your living in a cluttered area that is in
    constant disarray its hard to find an area
    thats not distracting. My husband always says,
    A place for everything, and everything has a
    place. When you feel like your living space is
    organized and peaceful its easier to unwind.
  • Get organized.
  • This means different things to different people.
    For me its making a to-do-list every morning
    and having my house in order. Im more relaxed
    and find it easier to decompress if Im
    prioritized and feel as though all of my tasks
    are being accomplished in the order of urgency.
  • Wash the dishes mindfully.
  • I know this sounds silly but this is something
    to try and practice while youre at home. Once
    you are standing in front of the sink with your
    sleeves rolled up and your hands in the warm
    water, it is really quite pleasant. I enjoy
    taking my time with each dish, being fully aware
    of the dish, the water, and each movement of my
    hands. I know that if I hurry in order to eat
    dessert sooner, the time of washing dishes will
    be unpleasant and not worth living. That would
    be a pity, for each minute, each second of life
    is a miracle. The dishes themselves and the fact
    that I am here washing them are miracles! Pg.
    26. Peace in Every Step. Finding peace and
    pleasure in everyday tasks around the house is
    great way to live fully in each moment.

Ways to Reduce Stress in and Around the Home.
  • Recycle.
  • This is not an instant fix to stress. This is
    part of living mindfully and a lifestyle of
    making conscious choices to take care of nature
    so nature can take care of us. We have to
    practice awareness of each thing we do if we want
    to save our Mother Earth, and ourselves and our
    children as well. For example, when we look into
    our garbage we can see lettuce, cucumbers,
    tomatoes, and flowers. When we throw a banana
    peel into the garbage, we are aware that it is a
    banana peel that we are throwing out and that it
    will be transformed into a flower or a vegetable
    very soon. That is exactly the practice of
    meditation. Pg. 107. Peace in Every Step.
  • Schedule time for fun.
  • Have friends over that you have fun with. Its
    good to have friends over and socialize. The
    weight of the world starts to come off your
    shoulders when you can enjoy the company of
    yourself and your friends. Laughter is the best
    medicine. Also, you might be very surprised
    about how much your friends understand where your
    coming from and the relief you feel just by
    sharing your source of tension.

Ways to Reduce Stress in and Around the Home.
  • Cooking can feed your soul.
  • Cooking can satisfy your appetite and your sense
    of creativity. It lessens stress to have a
    hobby. Cooking is great because it allows you to
    incorporate all of the various flavors that you
    love and there isnt a wrong move. Its totally
    up to the cook to create. Even if you follow a
    recipe there is a sense of satisfaction upon
    completion of wholesome delicious meal for your
    family to enjoy. This activity allows you to
    think of only this while your cooking and gets
    you mind off of your problems.
  • Gardening breeds new growth.
  • When you spend time in the garden and focus on
    nature and what has taken life, there is a
    feeling of joy and accomplishment. Just a few
    months prior I hand my hands digging around in
    the cool damp earth and planting seeds that have
    become flowers this spring. There is a feeling
    of connectedness to nature when you become a part
    of the lifecycle that is taking place in your
  • My favorite, take in a movie at home.
  • Movies allow the viewer to lose reality and find
    themselves is a world of fantasy. Its a couple
    of hours to relax, snuggle on the couch with
    someone special, snack on some popcorn, and
    forget the world. Movies can give you a good
    laugh, make you cry, or even teach you something.
    To me its a great way to separate myself from a
    problem and then when I come back to the problem
    I have new insight.

Physical Effects of Stress
  • Effects of Stress
  • 1. Blood pressure irregularity
  • 2. Heart circulation problems
  • Weakness and stiffness of muscles 
  • These can lead to increase of
  • Strokes
  • Heart attacks

The presence of exercise in a persons life.
  • Exercise and physical activity are powerful and
    readily available tools for preventing and
    treating symptoms of stress.
  • Exercise is known to be one of the simplest and
    most effective ways to reduce stress. Healthy
    physical exertion is the natural outlet for the
    body when it is in the fight or flight state
    of arousal. After exercising your body returns to
    its normal equilibrium and you feel relaxed and
  • Exercise produces neurotransmitters called
    endorphins in the brain. These are the bodys own
    natural tranquilizers. Endorphins can make one
    feel calm and relaxed during and for up to 3hrs
    after moderate physical activity. This elevation
    in mood is often referred to as the runners
  • Widespread physical activity can prohibit to
    major contributors of coronary heart disease,
    obesity joint and spinal disc disease, fatigue,
    muscular tension and depression.
  • Regular exercise helps one to feel in control.
    This sense of control over ones body may
    translate to an improvable sense of control over
    ones aspects of life, a key defense against

Exercise - Stress Busters
  • There are four broad categories of stress
    busting exercise
  • Aerobic
  • Muscular strengthening
  • Muscular endurance
  • Flexibility
  • Each plays an important role in the prevention
    and treatment of stress-related disorder and
    contributes to a healthy balanced physical
    fitness program.

  • Aerobic exercises activities
  • Strengthen your heart, lungs and associated blood
    vessels and increase stamina.
  • Walking
  • Jogging
  • Swimming
  • Aerobic dancing
  • Running - most popular form of aerobic exercise.
  • Improves your cardiovascular efficiency and your
  • Heart is strengthened and enlarged
  • Blood vessels become more elastic
  • Oxygen utilization becomes more efficient
  • Resting pulse rate is lowered
  • Level of blood fats such as triglycerides and
    cholesterol is most likely to be lowered
  • Each one of these meaning less chance of high
    blood pressure, arteriosclerosis, heart attack or

  • Muscular strengthening exercises
  • increase strength and size (bulk) of muscles or
    groups of muscles
  • Muscular endurance exercise
  • improves stamina (tone) of muscles as well as
    groups of muscles.
  • Flexibility exercises
  • decrease muscle tension
  • improve flexibility of specific muscle groups
  • help maintain joint mobility
  • improve circulation
  • helps prevent injury.

  • The old saying run for your life and burn off
    some steam should be taken more seriously. It is
    truly possible to walk, bike, run, lift, and
    stretch your way to a happier less stressful

Hatha Yoga
Hatha Yoga
  • Why I Chose It 
  • I was always interested in Hatha Yoga.
  • Seemed like a very relaxing/peaceful exercise.
  • Focused on deep breathing. 

Hatha Yoga
  • The Beginning of  Classes 
  • First class, still feeling stressed out.
  • The book "Yoga the Spirit of Union" third edition
    by Lar Caughlan.
  • The quote "Real bliss is maintaining equanimity
    of mind at all times, at all places, under all
    circumstances, not only in church or synagogue,
    but in Time Square or on the battlefield. " Sri.
    Swami Satchidananada 1914
  • This quote helped my prepare for the second
  • I was really starting to enjoy Hatha Yoga. 

Hatha Yoga
  • Sun Salutations 
  • Warm up routine.
  • Twelve different stretches.
  • I now do them everyday in the morning. 

Hatha Yoga
  • How Hatha Yoga Has Helped Me 
  • I feel less stressed out.
  • Using deep breathing in day to day life.
  • Taking up Hatha Yoga as new exercise.

Water Theme
Amys Water Theme for Personal Stress Reduction
  • How we reduce our stress is personal…its
    different for everyone.
  • I focused on the ocean water as my core theme
    for my personal stress reduction plan, as the
    ocean has always been a place that helps me feel
    connected, calm and at peace.
  • Waters Importance
  • Water is associated with life.
  • Human settlements evolved along rivers
  • Water is the universal remedy as written in the
    ancient Vedas
  • (the first literature produced 10 to 15 thousand
    years ago).

(taken from http//
Water Theme
  • Cruise for Spring Break
  • I relaxed immediately - calm throughout the trip
  • I read, napped, meditated while looking out to
  • Weekend Trips to the Beach
  • Whether sunny or foggy or cloudy
  • My favorite is to bundle up and go on a cloudy
    day, when no one else is there
  • Staring out to sea makes my troubles seem so
    small. The ocean reminds me of my place in the
    world and my stresses suddenly take their proper

Water Theme Continued
  • Walks Along Bay Shore After Work
  • Stress inducing at first
  • My life was very chaotic - this was just another
    thing to squeeze into my schedule.
  • I was unable to turn off all my self talk.
  • After a week, I started looking forward to it.
  • My breathing is more relaxed, I feel less tense
    my life seems more manageable after the walks
    (I feel centered).
  • Hot Baths in the Evenings
  • With mellow music, a good magazine or book,
    candles, bubbles…it all helps to erase a crazed

Water Theme Continued
  • Hydration Drink More H20
  • I drink too much caffeine and dont drink water.
  • I decided to add drinking more water, juice, and
    Gatorade to help gain a sense of calm through
  • Falling Asleep to Coastline Waves DVD
  • Since I was unable to get to the beach as often
    as I would like, I bought a coastal DVD to fall
    asleep to instead of watching old TV shows.
  • Surprisingly, this helped me sleep better.
  • I noticed feeling more mellow and at ease as soon
    as it came on lower pulse, slower heart rate,
    calmer breathing….less stress and more relaxed

My personal water theme helped to keep my stress
managed during a very chaotic time in my life.
  • What is Stress - http//
  • Aetnas List of Stress Reduction Techniques -
  • AARP Health Wellness Relax your stress away.
  • College Tips - http//
  • http//