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OVERVIEW Assess Your Stress Level Examine the Impact of

Stress Understand our Physical

Reaction to Stress Explore Strategies for

Managing Stress

30 Questions (YES or NO Response) Add up the Yes Responses, compare to key

Psychological Wellness Institute--2009

SURVEY YOUR STRESS LEVEL

Score Implications1-10 MILD

Risk of developing the physical, mental, emotional, and spiritual effects of negative stress is considered low. You APPEAR to meet challenges in a positive way in order to cope.

11-20 MODERATE

Risk is significant for developing the effects of negative stress. Your body and mind are sending messages to slow down and relax. You should examine your priorities and engage in stress management techniques.

21-30 SEVERE

Risk is HIGH od developing the effects of negative stress. Your capacity to cope has been stretched and needs to be managed more directly. If you can’t adapt better coping mechanisms soon and/or eliminate the source(s) of stress the impact could be significant.

STRESS KEY

WHERE ARE YOU ON THE CURVE?

TAKE 15 AND DISCUSS Share the general results with a table mate What do the results convey to you? Can you identify the source(s)

of stress in your life? Do you have a strategy for

dealing with stress? What technique do you feel

works best to help manage stress

... On your body ... On your mood ... On your behavior

• Headache• Muscle tension

or pain• Chest pain• Fatigue• Change in

sex drive• Stomach upset• Sleep problems

• Anxiety• Restlessness• Lack of

motivation or focus

• Irritability or anger

• Sadness or depression

• Overeating or under-eating

• Angry outbursts• Drug or alcohol

abuse• Tobacco use• Social withdrawal

Source: American Psychological Association's "Stress in America" report, 2010

COMMON IMPACT OF STRESS

https://www.youtube.com/watch?v=N1jp_7n7vTg

The prefrontal cortex is located in the very front of the brain, just behind the forehead. In charge of abstract thinking and thought analysis, it is also responsible for regulating behavior. This includes mediating conflicting thoughts, making choices between right and wrong, and predicting the probable outcomes of actions or events. (Executive Functions)

Hippocampus is a part of the limbic system, which is

responsible for emotion, behavior, memory and

olfaction.

SCIENCE OF STRESS

Glucocorticoid: A hormone (cortisol) that predominantly affects the metabolism of carbohydrates and, to a lesser extent, fats and proteins (and has other effects). Glucocorticoids are made in the outside portion (the cortex) of the adrenal gland and chemically classed as steroids.

TOO MUCH OF A GOOD THING Lowered immune system (Immunosuppression) High blood sugar Weight gain Easy bruising Reduced bone density Muscle breakdown, weakness

GLUCORTICOIDS

Mobilize energy to muscle. Increase HR, BP, and BR Turn off long term projects

Reproduction Growth

Enhance clotting. Blunt pain perception. Increase OXY and Glucose to brain. Enhance learning, memory and recall.

LONG TERM Less Glucose to brain. Less Oxygen to brain. Disrupt growth patterns and ability to reproduce. Cause connection between neurons and hippocampus to

atrophy. Destroy neurons. Cause heart problems.

BODY REACTION TO STRESS

TOO MUCH STRESS . . . We can handle a little. At times we can handle a lot. But left to permeate our life it can overwhelm us

53% of us report personal health problems linked to stress.

83% of us believe stress can have a strong impact on health.

93% of us believe stress can contribute to the development of illness.

27% report stress level has decreased in the past 5 years—the rest of us?

Source: American Psychological Association

WHAT WE SAY WE BELIEVE

Money Work Economy Relationships Family Responsibilities Family Health Issue Personal Health Concern Job Stability Housing Costs Personal Safety

STRESSORS IN ADULTS

Managing school pressure Relationships w/siblings Relationships w/friends Getting along w/parents Family Finances Physical appearance Managing activities Peer pressure Getting into college

STRESSORS IN YOUTH

Anxiety Poor school or work performance Relationship problems Sadness Thoughts of suicide Worry Trouble sleeping Appetite

SIGNS AND SYMPTOMS

Effect of Stress Workplace ImpactOn Daily Productivity

41% lose 15-30 minutes of productivity/day;

36% lose 1 hour or more each day

On Attendance 55% miss 1-2 days a year to stress; 29% lose 3-6 days; 16% miss >6 days

On Effectiveness

46% come to work 1-4 days per year too stressed to be effective; 30% 5 or more days

Source: HR Management, Business Management Daily, December 2012

EFFECTS OF STRESS ON WORKPLACE PERFORMANCE

How do we spend the hours away from work?#1 Personal Care (sleeping) #2 Leisure and sports (watching more than doing) #3 Household Activities (chores)#4 Eating and Drinking #5 Shopping #6 Caring for others #7 Civic/Religious activities

“After work and sleep, most of us have 8 hours left in our day to spend as we please.”

Bureau of Labor Statistics, 2012

HOW WE SPEND OUR TIME

Listening to music. Exercise or walking. Reading. Time with friends and families.

In decline as a stress technique.

Down from 46 to 38%. Napping

In too many cases our stress management technique involves sedentary activity.

HOW WE COPE WITH STRESS

WHAT CAN YOU DO?

Physical Activity Routine Variable

Diet Manage what you eat. Manage when you eat. Manage how much you eat.

Relaxation Techniques Sleep Meditation Yoga Tai Chi

Food Potential impactComplex Carbs—cereals,, breads, pasta, etc.

All carbs prompt the bran to make more serotonin—feel-good chemical—can also help stabilize blood sugar.

Oranges Good source of vitamin c—curb levels of stress hormones, strengthen immune system.

Spinach Popeye never let’s stress get the best of him—magnesium in spinach fights headaches and fatigue.

Fatty fish Omega 3 fatty acids (salmon, tuna, etc.) help protect the heart and mood disorders/depression/PMS.

Black tea May help recover from stress more quickly, caffeine in coffee boosts stress hormones, raises blood pressure.

Raw Veggies Munching on raw veggies eases stress, relives clenched jaw, ward off tension.

Source: American Psychological Association

DIET – STRESS BUSTING FOODS

EMBRACE CHANGE

"The Secret of change is to focus all of your energy, not fighting the old, but building

on the new."-Socrates

We know what to do. So why don’t we?

CHANGE IS HARD

STRESS MANAGEMENT PYRAMID

WHAT’S YOUR PLAN?

https://www.youtube.com/watch?v=I6402QJp52M

What steps might you take to help relieve the impact of stress in your life?

When can you start? How will you hold yourself accountable? What’s your measure of success?

OUTLINE 2-3 STEPS

Three Phases

1. Stress Reduction

2. Stress

Management

3. Coping with Stress

It’s all invented Step into a universe of

possibility Give yourself an “A” Be a contribution Lead from any chair Lighten up!

ART OF POSSIBILITY

The number one reason why people give up so fast is they tend to look at how far they still have to go, rather than

how far they gotten.

CELEBRATE PROGRESS

Obstacles to success—study of pro athletes concluded the following were among the most common obstacles to managing the stress of achieving top performance. Negative Thinking—If you don’t think you can, you can’t. Rigid Goals—nothing short of your ultimate goal is

acceptable. Doubt—I though I could, now I’m not so sure. Unfair comparison to others—He/she can do it, why not

me, why not now, why not . . . .?

Source: Runners World: Mind & Body, July 2013

MENTAL MUSCLE

Stress is pervasive. Stress can be a positive if

managed. Constant stress and/or

extreme stress can take a toll that may have both a short and long term impact on personal health and professional well being.

Stress can be managed, The more intentional you are

about stress the less adverse impact.

SUMMARY

REFLECTION

Record 2-3 ideas, issues that came out of the discussion that were most meaningful to you.

Personal/Professional Investment Plan 2013-2014Personal Object of My Desire

Time to complete. Things to do. Why this matters to me.

How will I know I’m done; what does success look/feel like?

Journal Discussion with mentor/buddy. Objective assessment.

Professional Object of my Desire

Time to complete. Things to do. Why this matters to me.

How will I know I’m done; what does success look/feel like?

Journal Discussion with mentor/buddy. Objective assessment.

PERSONAL INVESTMENT PLAN (PIP)