Do you ignore the warning signs of stress? There are some simple ways to start helping your body relax!

1. I’m Trying to Relax – But It’s Not Working!
Irene Cauwels!
Licensed Clinical Professional Counselor!
Certified Advanced Clinical Hypnotherapist!
Certified Alcohol & Drug Counselor!
National Certified Counselor

2. I can’t Relax!
• “Workplace stress is as
bad for your heart as
smoking and cholesteral
JAMA
• 43% of Adults have
High Stress Impacting
Health

3. Warning Signs
Forgetfulness
Difficulty Making
Decisions
Irritability
Headaches
Sleep Difficulties
Back/Neck Pain

4. Warning Signs
Feeling Empty
Critical, Cynical
Unforgiving
Need to Prove Self

5. Other Warning Signs
TV Numbing
Carbohydrate/
Sugar Cravings
Substances
Careless Driving

6. What Happens to Your Body?
Decreased Immunity
High Blood Pressure
GERD, IBS
Coronary Artery Disease
Ulcers
Chronic Illnesses

7. Zebras Don’t Get Ulcers!
• Body reacts to stress with
FIGHT, FLIGHT or
FREEZE
• Have to move the stress
hormones out of your body
• Shake it out of your body
• “Why Zebras Don’t Get
Ulcers” Robert Sapolsky

8. You CAN learn to relax!

9. Demonstrable Effects on
Brain and Immune
System
From Richard
Davidson,
University of
Wisconsin

10. • Visualization
• Connect With Your Heart Exercise
• Gratitude
• Proper Breathing
• Mindfulness, Meditation, Prayer
• Self-Hypnosis

11. Visualization - Your Brain CAN NOT
Tell the difference between What is Real
and What is Imagined

12. Simple
*Center of Chest - Heart Energy Area
*Simple doesn’t always mean Easy
*Imagine breathing in and out of
this area - opening like a flower and
expanding
*Gratitude, Appreciation,
Happiness as you breathe in and out
*Hand on Center of Chest - Heart
Energy Area

13. From Heartmath.org

14. Focused Breath
Breath Connects With Soul
Abdominal Breathing
Deep Breathing
In Nose/ Out Mouth
Inhale Energy/ Exhale
Stress

15. Minfulness vs Reaction
Mind can think about past,
present, and future
Helps us Learn
Hurts us by taking out of
the present moment

16. Mindfulness Meditation
Learn to Focus Attention
“Paying attention, in a
particular way; on purpose,
in the present moment and
non-judgmentally.” Jon
Kabat-Zinn

17. Meditation and Prayer
Can be part of spiritual
practice
Set an intention
Ask for Guidance
Repeat name, sound, word
“Ah” is sound of creation
“Ohm” is also sound of
creation

18. Self-Hypnosis
Natural State of Trance
You do this all the time -
reading, driving,
Intentional instead of
accidental
You are in TOTAL
CONTROL

19. Self-Hypnosis
3 Deep Breaths
Count down
Visualize
Count back up

20. “Our deepest fear is not
that we are inadequate.
Our deepest fear is that
we are powerful beyond
measure.”