Stress Stress ManagementManagement

Facilitators:

Susan Fowlow and Glenn Kirby

What is stress?What is stress?

• The adaptation of our bodies and The adaptation of our bodies and minds to changeminds to change

• A stressor is any physical, social A stressor is any physical, social or psychological event or or psychological event or condition that triggers a stress condition that triggers a stress reactionreaction

Two Types of StressTwo Types of Stress

• EUSTRESS: EUSTRESS: Stress that helps a Stress that helps a person perform at a higher level and person perform at a higher level and achieve their goals.achieve their goals.

• DISTRESS: DISTRESS: Stress that is Stress that is overwhelming and hinders overwhelming and hinders performance and overall well-being.performance and overall well-being.

Understanding the features of stress:Understanding the features of stress:

• There are 2 main components to stress: a mental There are 2 main components to stress: a mental component (perception) and a physical component (the component (perception) and a physical component (the body’s response to stress).body’s response to stress).

• Therefore, stress management will include both altering Therefore, stress management will include both altering perception as well as managing the physical stress perception as well as managing the physical stress response.response.

• For stress to occur, there For stress to occur, there must must be a perception of a be a perception of a demand or a threat. Often this is an event or situation demand or a threat. Often this is an event or situation where a person feels that they don’t have the resources where a person feels that they don’t have the resources available to deal with it effectively.available to deal with it effectively.

Signs of StressSigns of Stress

• The signs of stress often go unnoticed. The signs of stress often go unnoticed. One reason for this is they can also be One reason for this is they can also be signs of physical illness. signs of physical illness.

• For example, chest pain can be a sign For example, chest pain can be a sign of stress, but it can also be a sign of of stress, but it can also be a sign of serious heart problems. serious heart problems.

Four Most Common Signs Four Most Common Signs of Stressof Stress

• Exhaustion and FatigueExhaustion and Fatigue• Feelings of HelplessnessFeelings of Helplessness• Decrease in EffectivenessDecrease in Effectiveness• Negative Attitude Towards the Negative Attitude Towards the

Situation or OthersSituation or Others

How Vulnerable Are You To How Vulnerable Are You To StressStress

• do checklist activity and score itdo checklist activity and score it

The Body’s ResponseThe Body’s Response

• How does the body tell us that we How does the body tell us that we are experiencing stress?are experiencing stress?

• (do drawing activity in groups)(do drawing activity in groups)

What Happens When We’re What Happens When We’re Stressed?Stressed?

• When the stress response is activated:When the stress response is activated:– Our senses become increasingly alert to the Our senses become increasingly alert to the

threat of potential danger.threat of potential danger.– Adrenaline and cortisol, the stress hormones, Adrenaline and cortisol, the stress hormones,

flood our bloodstream to increase the body’s flood our bloodstream to increase the body’s metabolism and overcome the effects of metabolism and overcome the effects of fatigue.fatigue.

– BreathingBreathing becomes becomes shallowshallow as it speeds up as it speeds up to supply increased oxygen to our muscles.to supply increased oxygen to our muscles.

– Heart rate and blood pressure are increase to Heart rate and blood pressure are increase to rush blood to our arms and legs.rush blood to our arms and legs.

– Sugars and fats and cholesterol from the liver Sugars and fats and cholesterol from the liver are converted into fuel for quick energy.are converted into fuel for quick energy.

What Happens When We’re What Happens When We’re Stressed?Stressed?

– Saliva dries upSaliva dries up and the and the digestiondigestion and and eliminationelimination systems are systems are stoppedstopped so blood so blood can be directed away from our internal organs can be directed away from our internal organs to our muscles and brain.to our muscles and brain.

– MusclesMuscles become tense ready for action. become tense ready for action.– Perspiration cools the body allowing it to burn Perspiration cools the body allowing it to burn

more energy.more energy.– Blood clotting mechanisms are activated to Blood clotting mechanisms are activated to

protect us from blood loss in case of injury.protect us from blood loss in case of injury.– The The immune systemimmune system’s’s efficiency isefficiency is

suppressedsuppressed..– The The sleepsleep process is process is blockedblocked..

Stress Exhaustion Stress Exhaustion SymptomsSymptoms

• Refer to handoutRefer to handout

The Body’s 12 Natural The Body’s 12 Natural Responses to StressResponses to Stress

• cortisone cortisone • Thyroid Thyroid • Endorphin Endorphin • Sex harmones Sex harmones • Digestive tract Digestive tract • Sugar and insulinSugar and insulin

• Cholesterol Cholesterol • Racing heartbeat Racing heartbeat • Air supply Air supply • Blood Blood • Skin Skin • SensesSenses

10 Ways to Control 10 Ways to Control StressStress

• 1. Set realistic goals and priorities and 1. Set realistic goals and priorities and identify those things you must do first. identify those things you must do first.

• 2. Organize your time in accordance with 2. Organize your time in accordance with those priorities.those priorities.

• 3. Learn to say “No” when asked to do 3. Learn to say “No” when asked to do something stressful.something stressful.

• 4. Recognize that some stress is 4. Recognize that some stress is unavoidable—it’s part of life.unavoidable—it’s part of life.

• 5. Make a list of stressful situations in your 5. Make a list of stressful situations in your life..life..

• 6. Divide the list into things you can’t avoid or 6. Divide the list into things you can’t avoid or control and things you can hope to influence. control and things you can hope to influence.

• 7. Use your time and talents effectively to 7. Use your time and talents effectively to address those stressful situations you can address those stressful situations you can change.change.

• 8. Don’t waste your energies in a frustrating 8. Don’t waste your energies in a frustrating attempt to conquer what you can’t control. attempt to conquer what you can’t control.

• 9. Don’t be afraid to ask questions, solicit 9. Don’t be afraid to ask questions, solicit solutions, and share your problems with solutions, and share your problems with others. others.

• 10. Do allow yourself time out—to enjoy 10. Do allow yourself time out—to enjoy personal interests or just to smell the rosespersonal interests or just to smell the roses

The AAABCs of Stress The AAABCs of Stress ManagementManagement

• Stress management is a decision-Stress management is a decision-making process. When we are under making process. When we are under stress, there are three major ways stress, there are three major ways we can deal with it.we can deal with it.

• The AAAbc’s of StressThe AAAbc’s of Stress– A A – alter it– alter it– A A – avoid it– avoid it– A A – accept it– accept it bb – building our resistance or – building our resistance or c c – changing our perception – changing our perception

• Alter = removing the source of stress by Alter = removing the source of stress by changing something.changing something.– Problem solving, direct communication, Problem solving, direct communication,

organizing, planning, and time management organizing, planning, and time management are common techniques for altering stress.are common techniques for altering stress.

• Avoid = removing oneself from the Avoid = removing oneself from the stressful situation.stressful situation.– To conserve stress energy, people sometimes To conserve stress energy, people sometimes

need to walk away, let go, say “No”, delegate, need to walk away, let go, say “No”, delegate, withdraw, and know their limits.withdraw, and know their limits.

• Accept = equipping oneself physically Accept = equipping oneself physically and mentally for stress.and mentally for stress.

• b = building resistanceb = building resistance– Physically– proper diet, regular aerobic Physically– proper diet, regular aerobic

exercise, and systematic relaxation exercise, and systematic relaxation techniques.techniques.

– Mentally- positive affirmation, taking time Mentally- positive affirmation, taking time for mental health, and getting clear about for mental health, and getting clear about goals/values/priorities.goals/values/priorities.

– Socially- by building and maintaining Socially- by building and maintaining support systems, investing in support systems, investing in relationships, clear communication, and relationships, clear communication, and intimacy.intimacy.

– Spiritually- meditation, prayer, worship, Spiritually- meditation, prayer, worship, faith, and commitment strengthen people.faith, and commitment strengthen people.

• cc = change= change– Change the way you perceive the Change the way you perceive the

situation or yourself. Changing situation or yourself. Changing unrealistic expectations and irrational unrealistic expectations and irrational belief is a good start.belief is a good start.

– Building self-esteem and cultivating a Building self-esteem and cultivating a positive attitude. positive attitude.

– Redefining the situation in a less Redefining the situation in a less stress-provoking way i.e., “isn’t it stress-provoking way i.e., “isn’t it funny” or “isn’t it grand” instead of funny” or “isn’t it grand” instead of “isn’t it awful,” increases stress “isn’t it awful,” increases stress resistance.resistance.

What Can Laughter Do What Can Laughter Do For You?For You?

• Gives your heart Gives your heart and lungs a and lungs a workoutworkout

• Helps you relaxHelps you relax• Boosts the immune Boosts the immune

systemsystem• Reduces painReduces pain• Improves moodImproves mood

• Gives a feeling of Gives a feeling of controlcontrol

• Makes us more Makes us more creativecreative

• Fights depressionFights depression• Reduces angerReduces anger• Helps with chronic Helps with chronic

breathing breathing problemsproblems

Don’t Be So SeriousDon’t Be So Serious

• Everyone needs a good laugh now and then. Everyone needs a good laugh now and then. It’s free, it’s contagious, and it’s good for It’s free, it’s contagious, and it’s good for you! Here are some suggestions to help you you! Here are some suggestions to help you add humor to your life.add humor to your life.– Play with kidsPlay with kids– Look at the big pictureLook at the big picture– Consider how your favorite comedian would Consider how your favorite comedian would

handle a situationhandle a situation– Hang out with people you laugh withHang out with people you laugh with– Have a positive outlookHave a positive outlook– Make time for laughterMake time for laughter

The Old MuleThe Old Mule

• The mule fell into the farmer's well. The The mule fell into the farmer's well. The farmer heard the mule 'braying' - or - farmer heard the mule 'braying' - or - whatever mules do when they fall into whatever mules do when they fall into wells. After carefully assessing the wells. After carefully assessing the situation, the farmer sympathized with situation, the farmer sympathized with the mule, but decided that neither the the mule, but decided that neither the mule nor the well was worth the trouble mule nor the well was worth the trouble of saving. of saving.

• Instead, he called his neighbors Instead, he called his neighbors together and told them what had together and told them what had happened and enlisted them to help happened and enlisted them to help haul dirt to bury the old mule in the haul dirt to bury the old mule in the well and put him out of his misery.well and put him out of his misery.

• Initially, the old mule was hysterical! Initially, the old mule was hysterical! But as the farmer and his neighbors But as the farmer and his neighbors continued shoveling and the dirt hit continued shoveling and the dirt hit his back, a thought struck him. It his back, a thought struck him. It suddenly dawned on him that every suddenly dawned on him that every time a shovel load of dirt landed on time a shovel load of dirt landed on his back: he should shake it off and his back: he should shake it off and step up! step up!

• This he did, blow after blow. "Shake it This he did, blow after blow. "Shake it off and step up... shake it off and step off and step up... shake it off and step up... shake it off and step up!" he up... shake it off and step up!" he repeated to encourage himself. No repeated to encourage himself. No matter how painful the blows, or matter how painful the blows, or distressing the situation seemed the old distressing the situation seemed the old mule fought "panic" and just kept right mule fought "panic" and just kept right on shaking it off and stepping up!on shaking it off and stepping up!

• You're right! It wasn't long before You're right! It wasn't long before the old mule, battered and the old mule, battered and exhausted, stepped triumphantly exhausted, stepped triumphantly over the wall of that well! What over the wall of that well! What seemed like it would bury him, seemed like it would bury him, actually blessed him actually blessed him

• That’s life! If we face our problems That’s life! If we face our problems and respond to them positively, and and respond to them positively, and refuse to give in to panic, bitterness refuse to give in to panic, bitterness or self pity, the adversities that or self pity, the adversities that come along to bury us usually have come along to bury us usually have within them, the very real potential within them, the very real potential to benefit us. to benefit us.

Life’s PrioritiesLife’s Priorities

• (Rocks and sand)(Rocks and sand)