1 Stress Management Workshop 5
2 Content of Workshop What is stress?The importance of balance in the stress response Stress triggers The physiological response to stress Cortisol and its impact The benefits of reducing stress Techniques to help reduce stress Self Care Journey home study Action Against Alzheimer’s Programme © Cytoplan
3 Stress Reduction – Workshop 5Explain what stress is and how it manifests differently for each of us Describe the fight or flight response and its physiological effects on the body Explain how chronic stress can be harmful to your health Describe the positive and negative impacts of cortisol on the body Recognise your own personal stress triggers Explain the significance of rethinking how we view stress Apply relaxation techniques into your daily life to help manage stress Action Against Alzheimer’s Programme © Cytoplan
4 Recap of Workshop 4 How all disease starts in the gutThe importance of your gut microflora The positive and negative influences on your gut microflora The gut/brain connection How to optimise your gut health Self Care Journey home study Action Against Alzheimer’s Programme © Cytoplan
5 In a Nutshell Love your gut microflora - they are crucial for your overall health and wellbeing Reduce any current negative influences on your gut microflora Increase more positive influences on your gut microflora Remember the important brain/gut connection Action Against Alzheimer’s Programme © Cytoplan
6 Self Care Journey Home StudyHow did you get on? Were you motivated to explore your limiting beliefs and change them to be more supportive and empowering? How are your Self Care Plans developing? Have you been aware of mindful moments in your day? Action Against Alzheimer’s Programme © Cytoplan
7 Stress and its Effects Action Against Alzheimer’s Programme © Cytoplan
8 Stress: Alzheimer’s and DementiaNEW RESEARCH reveals there is a 65% increased risk of developing dementia from harmful effects of too much stress Action Against Alzheimer’s Programme © Cytoplan
9 What is Stress? Stress The non-specific response of the body to any demand Stressor A stimulus which produces stress Action Against Alzheimer’s Programme © Cytoplan
10 Stress Responses Activation of a complex range of responses involving the hormone, nervous and immune systems, collectively known as the “stress response” The stress response is an extremely important one in protecting our lives when we are threatened Threat to life is subjective - the amygdala in the brain ‘decides’ what is dangerous - war, pestilence, dangerous animals; for other people it might be loss of their status, their job, threats to their family; workload; excessive noise - the physiological response is the same Some stressors are hard wired (all mammals elicit some measurable stress response to spiders and snakes) where others are learned from our environment Action Against Alzheimer’s Programme © Cytoplan
11 Sympathetic & Parasympathetic System NERVOUS SYSTEM PARASYMPATHETIC Mobilises energy, preparing us to meet challenges of all types (positive and negative) Allows the body to enter into a more relaxed state, to ensure it rests up and prepares for the next challenge! Action Against Alzheimer’s Programme © Cytoplan
12 Stress that Won’t Stop Resistance Exhaustion Alarm!Stress hormones released Resistance Body attempts to restore balance Exhaustion Ability to resist stress is gone No long-term damage if stress is removed Immune system is affected Our memory, emotional state & organs become fatigued Action Against Alzheimer’s Programme © Cytoplan
13 Fight or Flight ResponseAction Against Alzheimer’s Programme © Cytoplan
14 What Triggers the Stress Response?External Factors: 21st Century living: relationships, work, finances, weddings, house moves, social gatherings, noise Internal Factors: Anti-nutrients e.g. caffeine, drugs, gluten/food sensitivities, alcohol, additives, poor diet, dehydration, gut flora, infections, poor sleep, pain, thoughts, beliefs, perceptions Action Against Alzheimer’s Programme © Cytoplan
15 What’s Your Sabre Tooth Tiger?By recognising and naming your triggers (or tigers), you can proactively prepare yourself to deal with them Proactive preparation could look like a lot of things. Putting the situation into perspective, investigating alternatives or pushing your reset button by taking some deep breaths or a walk are all examples of things you can do when you’re triggered Action Against Alzheimer’s Programme © Cytoplan
16 The Physiological Response to StressBreathing becomes faster and shallower Increased heart rate Increase in cholesterol Digestion is inhibited Immune function is inhibited Increased sweating Muscle tension increases Increased levels of cortisol, adrenaline and other stress hormones Action Against Alzheimer’s Programme © Cytoplan
17 Cortisol and Stress Cortisol is our stress hormone, we need this to help us get out of bed, however when released in excess, it can create a host of pathological conditions in the body When we are under stress or have an infection, cortisol raises our blood pressure and blood sugar. These changes help us survive short periods of stress, but they hurt us when they continue for years! Action Against Alzheimer’s Programme © Cytoplan
18 Problems relating to chronic elevated cortisol levelsSuppressed immunity High blood pressure High blood sugar Inflammation Insulin resistance Carbohydrate cravings Metabolic syndrome & type 2 diabetes Fat deposits on the face, neck & belly Reduced libido Bone loss Action Against Alzheimer’s Programme © Cytoplan
19 Cortisol & Brain HealthCortisol, the hormone secreted by the adrenal glands, in response to stress, increases oxidative stress damage to neurons, and can lead to brain shrinkage Action Against Alzheimer’s Programme © Cytoplan
20 Reducing Your Stress Action Against Alzheimer’s Programme © Cytoplan
21 Stress & Belief What if experiencing high levels of stress increased our risk of dying but only if we believed that stress was harmful? The important fact is we can choose how we view and deal with stress and it does make a difference. In essence we need to become better at stress! Action Against Alzheimer’s Programme © Cytoplan
22 Rewiring Your Perspective On Life‘There is nothing either good or bad but thinking makes it so’ William Shakespeare Action Against Alzheimer’s Programme © Cytoplan
23 Why Zebras Don’t Get UlcersZebras only worry about what’s right in front of them! Our approach to stress can intensify the immediate pressures that we face, turning acute stress into chronic stress Action Against Alzheimer’s Programme © Cytoplan
24 The Benefits of Reducing StressHelps eliminate unnecessary energy drain Maintains stored resilience Impatience, irritability, anger decrease Improves physical and mental health Greater access to intuition Memory, focus, other brain functions improve More energy in daytime, restful sleep at night Action Against Alzheimer’s Programme © Cytoplan
25 What Can You Do to Manage Stress?NUTRITION MASSAGE YOGA & BREATHING TECHNIQUES HYPNOTHERAPY SLEEP MINDFULNESS & MEDITATION RELAXING MUSIC WALKING IN NATURE / GARDENING HOLIDAYS - TIME AWAY READING GRATITUDE SWIMMING HUGGING / SOCIAL CONNECTION FINDING PURPOSE Action Against Alzheimer’s Programme © Cytoplan
26 Nutrition to Support StressBalance blood sugar Reduce / avoid stimulants Magnesium, pantothenic acid – calming nutrients B vitamins, vitamin C – support adrenal glands that produce stress hormones Herbs - Ashwagandha, Siberian Gingseng, Liquorice, Chamomile (tea) Gut support – live bacteria Action Against Alzheimer’s Programme © Cytoplan
27 4/7 Breathing Breathe in to the count of 4 through nose PauseBreathe out for count of 7 through mouth This stimulates parasympathetic nervous system and relaxation response Repeat 12 times. Practice regularly twice per day Action Against Alzheimer’s Programme © Cytoplan
28 Gratitude & Happiness JournalKeep a Gratitude & Happiness Journal Shown to increase happiness within a week! Action Against Alzheimer’s Programme © Cytoplan
29 HeartMath: Inner Ease TechniquePractising inner ease will help prevent and eliminate personal stress and facilitate a quicker recoup from unexpected stressful occurrences that you encounter Action Against Alzheimer’s Programme © Cytoplan
30 Hugging / Social ConnectionOxytocin is a hormone that helps reduce cortisol levels, sometimes known as the ‘cuddle hormone’ or ‘love hormone’ because it’s released when people snuggle up or bond socially Hug someone today or imagine a hug! Action Against Alzheimer’s Programme © Cytoplan
31 Finding purpose Having a firm purpose in life was associated with the tendency to have less anxiety and lower incidence of psychiatric/somatic symptoms. Persons scoring low in the purpose in life area showed excessive response of the sympathetic nervous system to emotional stress The Japanese have a name for sense of purpose - ‘Ichi-Ghi’ Action Against Alzheimer’s Programme © Cytoplan
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33 Home Study Module Week 5 Review Your ProgressRefine Your Self Care Planning Plan for Life Action Against Alzheimer’s Programme © Cytoplan
34 Your Self Care Journey Plan for Life Plan for Life Things don’t always go to plan. Life happens, there can be setbacks, new commitments arise, plans may unravel! Learn how to assess the feedback life gives you. Review your 360° Needs Assessment and your Self Care Plan and refocus on your goals. Action Against Alzheimer’s Programme © Cytoplan
35 Activity 1: Self Care Plan ReflectionTake a minute now to have a look at your Self Care Plan and then talk with the person next to you about how you found the process How easy you have found following your plans How much were you able to follow your plan? What stopped you making changes? Was your plan manageable and realistic? Action Against Alzheimer’s Programme © Cytoplan
36 Activity 2: Reviewing Your ProgressWhen you learn how to assess the feedback, it can help you plan more effectively the next time Schedule a time now in your diary when you will use the guidelines within your home study module to review your Self Care Plan and the progress you have made This exercise can be completed in just 5-10 minutes with only a couple of actions, but allowing more time to reflect would make it more likely that you will achieve more significant change more quickly Action Against Alzheimer’s Programme © Cytoplan
37 Summary of today What is stress and its triggers?The importance of balance in the stress response The physiological response to stress Cortisol and its impact The benefits of reducing stress Techniques to help reduce stress Action Against Alzheimer’s Programme © Cytoplan
38 Feedback questionnairesFeedback is welcome – please complete now and hand-in on your way out. Thank you ! Action Against Alzheimer’s Programme © Cytoplan