Serenity Now! Quick Techniques for Coping with Stress
John D. McKellar, PhD Private Practice, SF Bay Area Bay Area Pain and Wellness Center
Perceived stress •
STRESSOR
GE N E L CHAL
THR EAT
This is demanding But I can cope!
This is demanding & I can’t cope #@%!
STRESS RESPONSE
Stress Systems Two systems in the body bear the load of day-to-day stress 1. Fight or Flight System (Sympathetic Nervous System)This system mobilizes us to meet challenges by sending energy to the brain (increase vigilance) and muscles, pumping the heart, empty the stomach
2. Rest and Digest (Parasympathetic Nervous System)Gears the body to conserve energy, helps digestion, heals tissues, and contributes to deeper sleep
Chillax‌. Imagery Autogenic Relaxation Progressive Muscle Relaxation Deep Breathing Savasana (yoga) Prayer Music Relaxing Music Loud Tai Chi Walking Meditation Attention to Sounds Body Scan Knitting, crocheting, etc. Relaxation is as relaxation does
Relaxation on Online
1. Search for relaxation on youtube 2. www.johndmckellar.com 1.
Client Resouces
2.
Relaxation Zone
Express It!!! Take some time to put your feelings and thoughts to paper Write things out on a journal
Type things out on your computer
Blog it on OH.com!!!
Phone a Friend!
Choose carefully who is your “go-to” listener Remember to ask if it is a good time to talk Don’t get so caught up that you forget to be grateful Let them know that this river flows in both directions (and you are also there for them!)
Phone a Friend!
Phone a Friend!
Oxytocin Anxiety/Stress Oxytocin
Safety Increase Desire To Socialize
Social Support
Hug it out
Sing it out
It only really works in groups‌.
Bust a Move
It only takes two ‌.
Do Unto Others…Initiate Set up a walking time….
Invite a friend to dinner ….
Do Unto… Our Furry Friends
Reach out and touch your pet ….
Next Week… Lasting Serenity Building a Program to Manage Stress (…Life!)