Wellness is an active process of making choices to be happy, healthy and positive in all aspects of one s life.

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1 Definition Stress Fact Sheet Stress is the non-specific response of the body to any demand placed on it. In simpler terms, stress is anything that causes a change in your body. Stressors are the things, events or people which cause you stress. Eustress good/positive stress which creates diversity and challenges in life. Bad Stress is the term used for stress that develops from negative stressors. Distress is stress that is negative and the kind that can lead to illness. It is persistent stress that results in debilitating anxiety over a long period that affects one s overall mental, emotional and physical health, for example: a mental breakdown. Causes Stress is most frequently caused by change, such as personal loss of a loved one; job lost or career change; illness or injury and lifestyle changes. Some personalities are more prone to stress because of poor coping skills or unhealthy mental health attitudes toward life and/or self. Response/Effects Fight or flight is the body s automatic response to stress. Some signs of stress are: headaches, dizziness, fast heartbeat, abnormal eating habits, troubled breathing, inability to slowdown or relax, depression, ulcers, high-blood pressure, phobias, and disturbed sleep patterns. Wellness is an active process of making choices to be happy, healthy and positive in all aspects of one s life. Stress-Coping Skills With proper coping skills, stress can be managed. Skills may include: Take a deep breath Think positive thoughts Regular exercise Nutrition Learning to relax and/or Meditate Forgiveness Practice visualization Affirmations SMILE Talking Structure planning of daily activities Laughing Do some fun things Setting realistic goals Regular physical check-ups Don t sweat the small stuff and 90% of our stuff is small stuff. wholistic1.com wsci@wholistic1.com - Page 1

2 WHAT A MASSAGE CAN DO FOR YOU TENSION: Massage relaxes muscle spasms and relieves tension. It also stimulates sensory nerves, which helps relieve headaches. METABOLISM: Massages improves the nutrition in tissues and heightens metabolism. It acts as a cleanser to eliminate water and toxins. Massage increases the blood supply which brings more nutrients to the muscles. CIRCULATION: Massage improves circulation by dilating blood vessels. Improved circulation is a step in preventing heart attacks and strokes. Brisk massage restores the body s vigor! INJURY: Massage helps eliminate edema (excessive accumulation of liquid in tissue) lessens pain, and facilitates movement. MUSCLE TONE: Massage improves muscle tone and helps prevent or delay muscular atrophy resulting from forced inactivity or age. wholistic1.com wsci@wholistic1.com - Page 2

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4 STRESS AND CHILDREN WHAT IS STRESS? Anything that causes a change in your body can be called stress. These changes usually come from different feelings we have, like: happy sad scared mad Stress can be pleasant or unpleasant. For example: A person loosing something important may experience some stress. A person who just won the first place skating contest may experience some stress. SOME SIGNS OF STRESS ARE: nervousness sweating hands headaches fast heartbeat worrying fighting nail biting bad dreams upset stomach THINGS THAT CAUSE STRESS ARE CALLED STRESSORS, LIKE: A change in schools, homes or routines Divorce or separation of parents Loss of a good friend Going to a new school SOME TIPS TO HANDLE STRESS 1. Talk with someone 2. Take a deep breath 3. Tense and relax your muscle 4. Think positive 5. Do some fun things 6. Prepared for test early 7. Do exercises and proper rest 8. Tell yourself something nice 9. Count to ten 10. Eat fresh fruit and vegetables 11. Help someone 12. Find something to laugh about Illness Winning an award Dating Going on a trip wholistic1.com wsci@wholistic1.com - Page 4

5 THE EFFECTS OF DEEP BREATHING BREATHING PRACTICE The regulation of the breath shifts the nervous system toward the relaxed state, and this in turn shifts the neurotransmitter profile dramatically. It expands the blood vessels, reducing blood pressure and assisting the penetration of nutrients and oxygen deep into the capillary system. Deep breaths propel the lymph fluid more dynamically than any other mechanism, which circulates immune cells and drives metabolic by-products and waste into the elimination system. wholistic1.com - Page 5

6 SIMPLE BREATHING RELAXATION EXERCISE Instructions: 1. Select a quiet place where you will not be disturbed. 2. Select a good time during the day when you can relax. A good time is when you are under stress. 3. Find a comfortable chair. Sit in any position that is comfortable. 4. Close your eyes. 5. Begin to relax by thinking of relaxing while you are thinking about your feet, legs, trunk, body, arms, neck and head. 6. Breathe through your nose and become aware of your breathing. 7. Say a simple word to yourself as you breathe out, such as relax or peace. If you do not like one of these, try one you do like. 8. Breathe easily and naturally. If all sorts of questions, worries, etc., come into your head, ignore them and keep repeating your word. 9. Count backward slowly from 10 to 1. Feel more relaxed with each count. 10. Don t jump up and walk around after you finish relaxing. Sit quietly for a minute or so with your eyes closed, then open your eyes. Come back to full awareness of your surroundings slowly. As you become more alert, notice how relaxed you feel. wholistic1.com wsci@wholistic1.com - Page 6

7 I LOVE MYELF THE WAY I AM I love myself the way I am, there s nothing I need to change I ll always be the perfect me, there s nothing to rearrange I m beautiful and capable of being the best me I can And I love myself just the way I am. I love you just the way you are. There s nothing you need to do When I feel the love inside myself, it s easy to love you Behind your fears, your rage and tears, I see your shining star And I love you just the way you are. I love the world the way it is, cause I can clearly see That all the things I judge are done by people just like me So til the birth of peace on earth, that only love can bring I ll help it grow by loving everything. I love myself the way I am, and still I want to grow The change outside can only come, when deep inside I know I m beautiful and capable of being the best me I can And I love myself just the way I am I love myself just the way I am. Jai Josefs Taken from cassette tape: Go with the Flo, P.O. Box 3021, Beverly Hills, CA 90212, wholistic1.com wsci@wholistic1.com - Page 7