Stress management experts lead Communicators' Lunch & Learn

After five years of only virtual programming, the  Club's Communicators' Lunch & Learn series returned in a hybrid online and in-person format in the McClendon Room on June 10, focusing on science-based strategies for managing stress.

Dr. Esther Sternberg, a pioneer in mind-body science, and Cathy Runnel, a speech-language pathologist, led the session. It was sparked during a Communicators virtual meeting in January, when many members reported feeling stressed.

"The goal isn't to get rid of stress – that’s not possible or even desirable. The goal is to shift the stress response to a manageable level—where it can fuel focus and performance, not overwhelm," Sternberg said.

Sternberg introduced the seven domains of integrative health—sleep, resilience, environment, movement, relationships, spirituality and nutrition—emphasizing their role in maintaining well-being. She shared her personal health journey as an example of how stress can manifest physically and how recovery is possible through lifestyle changes.

During an interactive breathing demonstration, Runnels showed how techniques like diaphragmatic inhalations with longer exhalations can shift the body into a calmer state while also supporting vocal strength. Attendees sampled essential oils used in "Shinrin Yoku" or forest bathing, an immersive practice that combines walking meditation and aromatherapy.

Sternberg is the research director and the inaugural chair for Research in Integrative Medicine at the Andrew Weil Center for Integrative Medicine at the University of Arizona in Tucson. With a long career at the National Institutes of Health and National Institute of Mental Health studying the brain's stress response, she is an award-winning author and Psychology Today blogger. She has also been a member of the National Press Club for nearly 18 years.

An award-winning speech-language pathologist and vocal coach, Runnels is CEO and founder of Accent on Speech based in Chevy Chase, Maryland. She has trained broadcasters in breathing methods that enhance vocal power and reduce stress.

In-person participants received lavender sachets, oil samples, an autographed copy of Sternberg's book "Well at Work: Creating Wellbeing in Any Workspace"—a Publishers Weekly Top 10 Lifestyle Book of 2023—Dr. Andrew Weil's 4-7-8 Breathing cards, and Runnels' custom breathing bookmarks along with throat-soothing lozenges.

Attendees who participated in the event virtually can pick up their materials within 30 days at Runnels' office, located at 2 Wisconsin Circle, Suite 700 in Chevy Chase.
Most attendees stayed for nearly two hours, participating in a lively Q&A and follow-up discussions

“Community and relationships are important stress-reducing pillars of integrative health, Sternberg said. "Simply being together and breathing optimally are powerful remedies." 
For more information about the presenters, visit www.esthersternberg.com(https://esthersternberg.com) or www.aospeech.com(https://www.aospeech.com)