THE STRESS DETOX : TAKE BACK CONTROL OF YOUR LIFE
GET TO KNOW YOUR STRESS ON ONE SIDE OF YOUR NOTECARD 1. RATE YOUR STRESS: 1-10 (1 =HIGH, 10 =LOW) 3. RATE YOUR HANDLE ON STRESS: 1-10 (1 =HIGH, 10 =LOW) 2. WHAT ARE YOUR TOP 3 STRESSORS? 4. WHAT ARE YOUR TOP 3 STRESS MANAGEMENT TECHNIQUES? 5. HOW DO YOU PERCEIVE YOUR STRESS: GOOD?BAD?UGLY?
Ritu Riyat, MPH, CHES Founder , Chief Mindfulness Officer | Mindshift Wellness “ wellbeing fson the inside ov t” Fun Facts about me… Teaching yoga for 15 years Bicycled from SF to LA five times support AIDS LifeCycle Climbed Mt Kilimanjaro Spent the last year traveling Europe Recovering stress addict turned stress detective Twitter: @rituriyat | Instagram: @livingritu | Facebook: thestressdetox www.rituriyat.com | hello@rituriyat.com #stressdetox
OUR JOURNEY TODAY What? How? Why? 10,000 FT STRESS DETOX UNDERSTANDING TECHNIQUES Before OF STRESS During After Stressors Symptoms Responses Plan Accountability UNCOVER YOUR PERSONAL PLAN Meditation HIDDEN TO SHIFT YOUR STRESSORS RELATIONSHIP WITH STRESS
WHAT IS STRESS STRESS IS A PHYSICAL RESPONSE: FIGHT OR FLIGHT (FREEZE) - The body thinks it’s under attack - Releases hormones and chemicals quickly (cortisol, adrenaline) PRIMAL FIGHT OR FLIGHT ALARM SYSTEM - Through the release of these hormones and chemicals blood is diverted to muscles and away from unnecessary body functions i.e. digestion and reproduction STRESS IS PERSONAL - How you perceive your level of control in a situation determines whether it is stressful or not. - Calm, Cool, Collected - Anger, Aggression, Anxiety
WONDER WOMAN STRESS SYNDROME - Excessive sweating - Heart racing, Chest pain/tightness - Muscle twitches - Breathlessness - Irritability - Diarrhea - Anxiety - OCD - Isolation - Headache/migraine - Disconnection from self and others - Heart burn - Depression - Teeth grinding - Insecurity - Bad menstrual cramps* - Lack of confidence - Hair loss* - Skin changes: acne, rashes, dry skin, slow EMOTIONAL healing, cold sores* MENTAL PHYSICAL - Worrying about worst case BEHAVIORAL - Smoking more - Impaired judgement - Loss of sex drive - Indecision (freeze) - Loss of appetite - Hasty decisions - Overeating - Distrust - Food/sugar cravings - nightmares/insomnia - Lack of physical activity - Excessive drinking - Excessive shopping - Restlessness/boredom
STRESS : WOMEN VS. MEN STRESS AT 8,9,10 STRESS AT 8,9,10 23% 16% EATING POORLY EATING POORLY 56% 40% 34% GOOD JOB MANAGING STRESS GOOD JOB MANAGING STRESS (68%) 39% COPING STRATEGIES: SOCIAL OR SEDENTARY ACTIVITIES, COPING STRATEGIES: FREQUENT CRYING, EXERCISE, ISOLATION, ANGER, EXERCISE
WHAT’S STRESSING YOU OUT EXTERNAL STRESSORS INTERNAL STRESSORS - Work deadlines - Negative self talk - Travel schedule - Self worth - Commute - Purpose - Social media - Personal goals - Family emergency - Expectations - Health crisis - Desires - Relationships - Control of outcome - Financial DON’T HAVE MUCH CONTROL TAKE BACK CONTROL
STRESS: GOOD? BAD? OR UGLY? EUSTRESS VS. DISTRESS Eustress: Motivated to stretch yourself, focused, Energized, Flow Distress: Fatigue, e ff ort, lack of concentration, overwhelmed Sweet spot: Occurs when the gap between what one has and what one wants is slightly pushed, but not overwhelmed. CALM EUSTRESS DISTRESS
"The greatest weapon against stress is our ability to choose one thought over another." -William James Father of American Psychology
THE STRESS DETOX PERCEPTION DETERMINES IMPACT - Positive challenge or negative threat? SAME SAME BUT DIFFERENT - Same stressor could cause eustress and distress. - Example: New job or new relationship where you are motivated to learn and exceed (eustress) and pressured to do well or fear of failure (distress)
DEAR STRESS, WE NEED TO TALK BEFORE AFTER DURING TRAINING RACE RECOVERY - Routines and rituals - Recognize rising stress - Slow down - Mediation - Deep slow breaths - Rest and relax - Exercise - Break away from the situation - Self care - Healthy eating - Stick to routines and rituals - Routines and rituals - Supportive tribe - Talk to a supportive friend - Joy and fun - Vulnerability training - Reframe the situation: Worst - Acknowledge wins - Gratitude - Hugs and happiness case scenario - Positive self talk - Take back control
WONDER WOMAN: YOUR TURN ON ONE SIDE OF YOUR NOTECARD 3.WHAT THREE TOOLS WILL YOU PRACTICE 1. WHAT ARE YOUR TOP 3 INTERNAL STRESSORS? BEFORE, DURING, AFTER STRESS? 2. WHAT ARE YOUR PRIMARY STRESS SYMPTOMS? 4. WHO IS ONE PERSON YOU WILL VULNERABLY REACH OUT TO? Image by Clay Vajgrt EVEN WONDER WOMAN HAS TO TAKE OFF HER CROWN TO REFILL. (SHARE WITH A PARTNER)
MY FAVORITE APP: INSIGHT TIMER - Guided meditations - Customizable timer with incremental bells - Groups: Join the stress detox group - Social network - Meditation Log
Ritu Riyat, MPH, CHES Founder , Chief Mindfulness Officer | Mindshift Wellness “ wellbeing fson the inside ov t” What’s next … Personal coaching 5 Minute Mind *Code: USC 21 Day Stress Detox *Code: USC Pop Up Meditation Labs Corporate Stress Detox Twitter: @rituriyat | Instagram: @livingritu | Facebook: thestressdetox www.rituriyat.com | hello@rituriyat.com #stressdetox
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