BEST U INSTRUCTOR: DR AMY WALTERS, PHD

Transcription

1 BEST U CLASS TITLE: STRESS MANAGEMENT INSTRUCTOR: DR AMY WALTERS, PHD

2 Best U Program Requirements Attend Orientation and 3 Core classes (Nutrition, Behavior & Physical Activity) Schedule one-on-one dietitian visit Choose and attend 9 of 13 Elective classes Attend optional second night of physical activity Set SMART goals and record weekly progress Track nutrition and physical activity at least 80% of time

3 Best U Program Requirements Review and sign Course Agreement Date and sign Payroll Deduction Form Complete Weekly Check-in Form Read and sign Informed Consent Form Complete Physical Activity Assessment Complete entire BEST U program within 6 months!

4 Introductions Welcome any new participants Name Department Position

5 Agenda Review SMART goals What is stress? What causes stress? Relationship between stress and health behavior Stress management Set new SMART goals

6 SMART Goal Review What was your content goal from your previous class? What were your food and activity goals? How consistent were you in food and activity tracking? Did you accomplish them? How did you feel when you accomplished them? What were you barriers? How did you overcome your barriers?

7 What is stress? According to the American Psychological Association: Stress is any uncomfortable emotional experience accompanied by predictable biochemical, physiological and behavior changes How do you know that you are stressed? How is stress related to weight management?

8 Physical impact of stress How do you experience stress physically? Nervous system Fight or flight response Musculoskeletal system Muscle tension, tension headache Respiratory system Rapid breathing, consume more Oxygen, expel more CO2

9 Physical impact of stress Cardiovascular system Heart beats faster and stronger, blood vessels dilate, inflammation in coronary arteries Gastrointestinal system Changes in appetite, heartburn, nausea, bowel disruption Reproductive system Decreased libido, fertility, sexual function

10 What causes stress? What factors in your life contribute to stress? Personal: health, emotional distress, life changes, expectations Social: family, friends, job, finances, isolation Environmental: traffic, limited time, crime, pollution, noise

11 Healthy ways to manage stress What do you do to manage stress? Diaphragmatic breathing Exercise Physical contact Mindfulness

12 Healthy ways to manage stress Socialize Music Meditate Visualization Progressive muscle relaxation

13 Healthy ways to manage stress What stress management strategies can you use and how are they related to weight management? Learn to judge what you can change and what you can t Set realistic expectations and do not overcommit Practice good self-care: nutrition, sleep, limit caffeine and alcohol

14 Summary Stress is an inevitable part of the human experience and can be positive and negative Stress has physiological and psychological effects Stress has a significant relationship to weight management for many There are a multitude of strategies to help manage stress The key is finding strategies that work for YOU and using them at the right time

15 Setting SMART Goals Set SMART nutritional and physical activity goals for this week Set a SMART stress management goal How confident (0-10) are you that you can complete your goals? If your confidence is less than 7, rethink your goal to make it more accomplishable

16 Using Myfitnesspal Newsfeed to Set and Track Goals Entering goals in your myfitnesspal newsfeed will allow you and St. Luke s health coaches to track your progress towards goals over time. You will also be able to send and receive support from others in the Best U program!

17 References Content of presentation developed by Amy Walters, PhD Adapted from American Psychological Association: