Eileen Wieder Crone, RD, MS, ERYT500 Central PA Academy of Nutrition and Dietetics September 21, 2015 .

Stress Resiliency and Relaxation for

Health and Happiness

Eileen Wieder Crone, RD, MS, ERYT500Central PA Academy of Nutrition and Dietetics

September 21, 2015www.raw4yoga.com

Learning Outcomes:  1. Student will describe the stress response and its effect on the

nervous system.  2. Student will define stress, state the origins of stress and identify

physical, emotional, and mental signs and symptoms of stress.  3. Student will practice techniques to prevent, manage and

alleviate stressful situations (diaphragmatic breathing, meditation, yoga).

4. Student will list five practical, everyday tips to cope with stress.

Stress Resiliency and Relaxation for Health and Happiness

The only difference between a diamond and a lump of coal is that the diamond had a little more pressure on it.

Stress Resiliency and Relaxation for Health and Happiness

What is stress?

The automatic non-specific response to any change or demand

Anything that is considered taxing or exceeds an individual's resources

Anything that endangers the overall well-being of an individual

A response mediated by the autonomic nervous system

Stress Resiliency and Relaxation for Health and Happiness

Eustress or "good stress" ◦ provides motivation ◦ can be stimulating

Distress ◦ extends over a longer period of time◦ makes us more susceptible to illness, accidents,

mental changes, hormonal imbalances◦ can affect the physical health of the body

Stress Resiliency and Relaxation for Health and Happiness

What are the origins of stress?  Perceptual (in the mind)

Environmental (from our surroundings)

Physiological (of the body)

Stress Resiliency and Relaxation for Health and Happiness

First, the Bad News

The Stress Reaction

Symptoms of Stress 

Stress Resiliency and Relaxation for Health and Happiness

Now, Here Comes the Good News

Breathe….. 

Stress Resiliency and Relaxation for Health and Happiness

Squashing Stress – Ten Tips 

1 - Unplug yourself from the office or family2 – Sleep stress away3 – Create a chill-out routine4 – Take it outside5 – Plan long weekends6 – Become an escape artist7 – Find a hobby8 – Stop tension in its tracks9 – Keep your stress kit handy10 – S T R E T C H ! ! !

Stress Resiliency and Relaxation for Health and Happiness

Number 1 – Unplug yourself from the office…or the family

Stress Resiliency and Relaxation for Health and Happiness

Number 2 – Sleep stress away

Did you know? Adequate sleep is the biggest stress reliever of all.Stress decreases quantity of sleep, messes with the quality of sleep, can cause insomnia, puts the brain in overdrive, and creates a vicious cycle.

From “5 Ways Stress Wrecks Your Sleep (And What to Do About It) by Lindsay Holmes, Huffington Post, Sept. 26, 2014

Stress Resiliency and Relaxation for Health and Happiness

Number 3 – Create a chill-out routine

Stress Resiliency and Relaxation for Health and Happiness

Number 4 – Take it outside

Stress Resiliency and Relaxation for Health and Happiness

Number 5 – Plan long weekends

Stress Resiliency and Relaxation for Health and Happiness

Number 6 – Become an escape

artist

Stress Resiliency and Relaxation for Health and Happiness

Number 7 – Find a hobby

Stress Resiliency and Relaxation for Health and Happiness

Number 8 – Stop tension in its tracks

Stress Resiliency and Relaxation for Health and Happiness

Number 9 – Keep your stress kit handy

lavender essential oil relaxing music CDsquooshy toy jokes/humorcrayons and paper Tension Tamer teabubble wrap scented candle

….and more

Stress Resiliency and Relaxation for Health and Happiness

Number 10 – S T R E T C H ! ! !

Stress Resiliency and Relaxation for Health and Happiness

Remember: Much stress can be tamed through conscious choice; choose to be stress-resilient and happy!

Thank you for your attention!

Stress Resiliency and Relaxation for Health and Happiness