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STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE

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STRESS MANAGEMENT

WHAT IS STRESS?

IT IS A PART OF EVERYDAY LIFE

TIME, MONEY, AND RELATIONSHIPS ENSURE THAT STRESS WILL ALWAYS BE WITH US

DOES NOT HAVE TO BE NEGATIVE OR OVERWHELMING

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STRESS MANAGEMENT

POSITIVE STRESSPOSITIVE STRESS RESULTS FROM

EXCITING EXPERIENCES: WINNING THE LOTTERY UNEXPECTED PROMOTION RECEIVING AN AWARD EDUCATIONAL SUCCESS

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STRESS MANAGEMENT

OVERWHELMING STRESS: LOSING FAILING OVERWORKING NOT COPING

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STRESS MANAGEMENT

CAUSES OF STRESS FALL INTO TWO CATEGORIES:

EXTERNAL

INTERNAL

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STRESS MANAGEMENT

EXTERNAL STRESSORMAY BE MAJOR LIFE EVENTS/PRESSURES:

MOVING DEATH OF SPOUSE, FAMILY MEMBER OR FRIEND DIVORCE FINANCE DEADLINES ARGUMENTS FAMILY CONCERNS LACK OF SLEEP

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STRESS MANAGEMENT

INTERNAL STRESSORS

THIS TYPE OF STRESSOR MAY PLAY A GREATER ROLE IN THE STRESS OF DAILY LIFE. FOR EXAMPLE:

“VALUES AND BELIEFS” FAITH GOALS SELF-IMAGE EXPECTATIONS OF SELVES & OTHERS

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STRESS MANAGEMENT

WHAT HAPPENS WHEN WE ARE STRESSED:

1. IT IS WHAT YOU FEEL WHEN YOU HAVE TO HANDLE MORE THAN YOU ARE USED TO.

2. WHEN YOU ARE STRESSED, YOUR BODY RESPONDS AS THOUGH YOU ARE IN DANGER.

3. IT MAKES HORMONES THAT SPEED UP YOUR HEART, MAKE YOU BREATHE FASTER, AND GIVE YOU A BURST OF ENERGY.

STRESS MANAGEMENT

4. SOME STRESS IS NORMAL AND EVEN USEFUL.

5. STRESS CAN HELP IF YOU NEED TO WORK HARD OR REACT QUICKLY. (I.E., IT CAN HELP YOU WIN A RACE OR FINISH AN IMPORTANT JOB ON TIME.)

6. BUT IF STRESS HAPPENS TOO OFTEN OR LASTS TOO LONG, IT CAN HAVE BAD EFFECTS

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STRESS MANAGEMENT

WHAT YOU WILL NOTICE: HEART RATE SPEEDS UP BLOOD PRESSURE RISES BREATHING SPEEDS UP BLOOD TO MUSCLES SWEATING BLOOD SUGAR INCREASES UPSET STOMACH BACK PAIN TROUBLE SLEEPING

IT'S IMPORTANT TO FIGURE OUT WHAT CAUSING YOUR STRESS.

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STRESS MANAGEMENT

COMMON SYMPTOMS OF STRESS PHYSICAL

MENTAL EMOTIONAL

BEHAVIORAL

COGNITIVE

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STRESS MANAGEMENT

EMOTIONAL/MENTAL SYMPTOMS:

ANXIETY, WORRY, GUILT, NERVOUSNESS ANGER, FRUSTRATION MOODINESS DEPRESSION APPETITE VARIES RACING THOUGHTS NIGHTMARES DIMINISHED CONCENTRATION IMPAIRED MEMORY OR FORGETFULNESS

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STRESS MANAGEMENT

PHYSICAL SYMPTOMS INCLUDE: MUSCLE TENSION NAUSEA, VOMITING HEADACHES JAW, NECK & BACK PAIN DIARRHEA SLEEP DISTURBANCES DRY MOUTH, SWEATY PALMS UPPER RESPIRATORY INFECTIONS COLD HANDS BREATHING CHANGES (E.G., SHALLOW, SIGHING)

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STRESS MANAGEMENT

PHYSICAL SYMPTOMS CONTINUED

INDECISIVENESS CLOSE TO TEARS OR CRYING LONELINESS SUICIDAL THINKING TROUBLE LEARNING NEW INFORMATION CONFUSED/DISORGANIZED

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STRESS MANAGEMENT

BEHAVIORAL SYMPTOMS TARDINESS POOR APPEARANCE NERVOUS BEHAVIOR/HABITS RUSHING/PACING ON EDGE INCREASED FRUSTRATION/IRRITABLE ACCIDENTS OVERREACTING

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STRESS MANAGEMENT

BEHAVIORAL SYMPTONS CONTINUED:

REDUCED PRODUCTIVITY SOCIAL WITHDRAWAL DEFENSIVE SLEEP PROBLEMS/TIREDNESS INCREASED USE OF OTC DRUGS INCREASED USE OF TOBACCO INCREASED USE OF ALCOHOL INCREASED USE OF RECREATIONAL DRUGS

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STRESS MANAGEMENT

UNDER LONG-TERM STRESS HOWEVER: OUR PERSONALITIES CHANGE MAY BECOME DEPRESSED FEEL HELPLESS/HOPELESS BECOME EXPLOSIVE/IMPULSIVE HAVE EXAGGERATED FEARS DEVELOP ANXIETY/PANIC DEVELOP PHYSICAL PROBLEMS INCLUDING CV

DISEASE, HBP, ULCERS, MIGRAIN HEADACHE

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STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH SOME OF THE SYMPTOMS OF STRESS, HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?

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STRESS MANAGEMENT

PREVENTATIVE MEASURES: DEEP BREATHING EXERCISE RELAXATION PROGRESSIVE MUSCLE RELAXATION MEDITATION BEGIN AN EXERCISE PROGRAM REAPPRAISE YOUR LIFE AND PRIORITIES

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STRESS MANAGEMENT

GET ORGANIZED: USE CALENDERS OR “TO DO LISTS”

KNOW YOUR LIMITS: BE REALISTIC

CHANGE ATTITUDE: LEARN TO SEE STRESSFUL SITUATIONS AS CHALLENGES

TALK IT OVER: TALK THE SITUATION OVER WITH A FRIEND

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STRESS MANAGEMENT

LEARN TO SAY “NO”: THERE ARE SOME DEMANDS THAT WE HAVE NO CONTROL OVER. SEPARATE THOSE FROM ACTIVITIES OVER WHICH WE HAVE SOME CONTROL, AND LEARN TO SAY “NO” TO DEMANDS.

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STRESS MANAGEMENT

POSITIVE SELF TALK: LEARN THAT YOU CAN MANAGE A STRESSFUL SITUATION BY WHAT YOU SAY TO YOURSELF,

“I CAN HANDLE THIS ONE STEP AT A TIME”.

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STRESS MANAGEMENT

TAKE CHARGE: TAKE RESPONSIBILITY FOR MAKING YOUR LIFE WHAT YOU WANT.

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STRESS MANAGEMENT

LOVE, PRAY, FORGIVE

REALIZE THAT MOST STRESS COMES FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS AND TASTE THE STRAWBERRIES.