Presented by Shelton Kartun Mend your heart by learning to release your stress: Mind, Body, Heart & Soul
Presented by
Shelton Kartun
Mend your heart by learning to release your stress: Mind, Body, Heart & Soul
Understanding Stress
• A pressure you feel when things are too much for you.
• When you feel you are not coping.
• When you feel overwhelmed.
• When you experience a loss of control over things
• When life-changing events challenge you such as an illness, surgery etc.
Why is Stress Bad for You?
Can lead to ill-health, especially:– Coronary heart disease– High blood pressure– Heart attacks– Arteriosclerosis– Diabetes– Slower repair and healing– Lowered immunity
Some Statistics• 80% of deaths from heart disease and
stroke each year are preventable.• More than half (6 in 10) happen to those
<65yrs of age, but has declined in those aged 65-74.
• 2 out of 5 adults have high BP.• 1 in 7 males develop heart problems
and are under 60.
Emotional Symptoms
• Anxiety
• Worry
• Irritability
• Frustration
• Anger
Behavioural Symptoms
• Increased drinking or smoking
• Changes in eating patterns
• Becoming accident-prone
• Being snappy or moody
• Withdrawal
• Loss of motivation and concentration
• Forgetful
Can Stress be Managed?
• Secret to a balanced life is not to avoid stress, but to manage it.
• Prolonged stress is harmful to our health and well-being.
• Stress can be “contagious”.
• So YES! Stress can be Managed!
Risk Factors to Manage
• Stress• High Blood Pressure• High Cholesterol• Diabetes• Tobacco Use• Unhealthy Diet• Physical Inactivity and Obesity• Hormonal Changes eg low testosterone
Holistic Approach in Managing Stress
• Amount of Rest and Relaxation
• Diet, Nutrition and Supplements
• Exercise Regime
• Lifestyle: smoking, sleep
• Work pressures
• Family pressures
• Stress Management Techniques
Self-Awareness
• Know when you are stressed and take action or seek support.
• Challenge:– Perceptions– Thoughts
• Are you in Control?
• Are there ‘Unknowns’
Watch out for Depression
• Depression often occursafter surviving a heart attack.
• This may contribute to further recurrences (2-3 times more likely than those who aren’t depressed).
• Depression can make you adopt unhelpful behaviours eg not exercising. Seek help from your doctor.
STRESS MANAGEMENT TOOLS
So Now Onto Some
Balance
Lifestyle De-Stressors
• Recommended Exercise Each Week.
• Healthy Diet and Supplements.
• Plenty Rests and Good Sleep.
• Engage in Hobbies you Enjoy.
• Use Positive Self-Talk.
• Be Organised and Be In Control.
• Speak up and get Support when needed.
Stress- Proofing Plan
1. Identify your Stressors.
2. Work out How you will Tackle each one.
3. Set a time limit to what you will do.
4. Commit to your Lifestyle Improvements
5. Alter your thinking about those things that you cannot physically change e.g. I can cope; I can manage; It’s not that bad…
Other Techniques
• Deep Breathing
• Meditation
• Affirmations
• Visualisations
• Yoga, Tai Chi, Pilates
• Mindfulness
• Heartmath
What is Mindfulness?
• A practice to “Be in the NOW”.
• Eliminates the “chatter” in our heads.
• Calms the mind, body and soul.
• Proven to reduce stress.
• Proven to reduce depression.
• Proven to reduce anxiety.
• Widely practiced around the world.
• Simple to do.
What is HeartMath• A technique that produces a Heart-Mind
response, with health benefits including a reduction in stress and anxiety, you feelgood, cope better and are more resilient.
• Your heart rhythm changes to become more COHERENT. This alters body chemicals in the brain and transforms stress.
• There are practitioners and bio-feedback machines to measure this.
In Conclusion
• Stress can and should be managed.
• There are many things we can do.
• This keeps us and our heart, body, mind and soul healthy, and should add years to our lives.
WHEREVER YOU GO, GO WITH ALL YOUR HEART.
And as Confucius says: