A Breath of Fresh Air: Guidance for Relieving Stress
Presented by Debi Davis, M.S.W., Disability Rights California
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DISABILITY RIGHTS CALIFORNIA (DRC)
California’s Protection & Advocacy System
Mission Statement: Advocate, educate, investigate and litigate to advance and protect the rights of Californians with disabilities.
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DRC SERVICES
Intake & Referral
Self-Help Materials & Other Publications
Public Policy & Legislative Advocacy
State Hospital Patients’ Rights Advocates
Clients’ Rights Advocates for Regional Center Clients 
Legal Counsel & Advice
Representation of Individuals with Disabilities in Priority Areas
Systemic Litigation
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PEER SELF-ADVOCACY PROGRAM (PSA) SERVICES
Facilitate Self-Advocacy Groups in Mental Health Facilities & State Hospitals
Provide Trainings to People with Mental Health Disabilities, Family Members & Service Providers on Legal Rights and Access to Services
Help Participants Develop Self-Advocacy Skills & Strategies to Advocate for their Own Goals and Services
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TRAINING AGENDA
All About Stress
The Stress Response
How Our Bodies Respond to Stress
Long-Term Effects of Stress
Evaluating Your Stress
Ways to Reduce Stress
Relaxation & Breathing Exercises
Guided Imagery
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ALL ABOUT STRESS
Stress Is A Part of Life
Everyone Reacts to Stress Differently
Causes of Stress:
Life Experiences
Change
Environmental Factors
Job Issues
Family & Friends
Bills
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THE STRESS RESPONSE
Freeze, Fight or Flight
Release of Hormones
Adrenaline
Cortisol
Return to Baseline
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BODY’S RESPONSE TO STRESS
Digestive System
Immune System
Cardiovascular System	
Nervous System
Skin Reactions
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LONG-TERM EFFECTS OF STRESS
Risk of Obesity
Insomnia
Digestive Problems
Heart Disease
Depression
Physical Illness
Memory Issues
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CO-VID & STRESS
Focus on What You CAN Do:
Wash Your Hands (for 20 seconds)
Stay at Home
Wear a Mask & Gloves
Physical Distancing
Reach Out to Family & Friends for Support
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ARE YOU UNDER STRESS?
Crying More Than Usual?
Eating When You Are Not Hungry?
Excess use of Alcohol or using street drugs?
Having Difficulty Concentrating?
Sleeping Less or More Than Usual?
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EVALUATING YOUR STRESS
Identify the Causes for Your Stress
Keep a “Stress Journal”
Identify the Triggers & Patterns
What CAN You Change?
 What Works & What Doesn’t
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WAYS TO REDUCE STRESS
Create a Schedule & Structure
Break Tasks into Small Steps
Take a Breather
Focus on the Positives & Say Them Out Loud
Do Something You Enjoy
Help Others - Safely
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MORE WAYS TO REDUCE STRESS
Ask for Help
Check in with Family & Friends
Get Forest Therapy
Do Something Goofy
Smile – This Too Shall Pass
Express Your Feelings
Draw or Make Art
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THINGS TO REMEMBER
Self-Care is How You Get Your Power Back
Stop Trying to Calm the Storm – It Will Pass
The 5 X 5 Rule
Relax - You are Enough
Breathe Deeply
Be Gentle with Yourself
A Bad Day Does NOT = A Bad Life
Live in the Moment
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FINDING CALM
Say “No”
Add a Dab of Lavender
Read or Watch Something Funny
Don’t Forget to Laugh!
Get Rid of “I Should,” “I Have To” & “I Must”
Replace with “I May,” “I Want To” & “I Choose To”
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RELAXATION
Deep Breathing
4 Square Breathing
Massage Your Temples & Exhale
Listen to Relaxing Music
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PROGRESSIVE RELAXATION
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GUIDED IMAGERY
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REMEMBER TO BREATHE
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FEEL FREE TO ASK QUESTIONS OR SHARE COMMENTS
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RESOURCES
For assistance, please contact the Disability Rights California confidential intake line at 1-800-776-5746, available 9:00 am - 4:00 pm, Monday through Friday, or for TTY call:1-800-719-5798.
DRC Website: www.disabilityrightsca.org