Stress Management
High School Group 3Cortez,Anne; Cortez,Feliza; Cristi,Frendi; Cruz,Denise; Cruz,Ferdinand;Cruz,Karen;
Cruz,Belle; Cruz,Mariz; Cua,Ronald
Stress
• Non-specific response to a demand• A product of change• Any situation, good or bad, that causes you to
readjust• Mind and body’s response or reaction to a real
or imagined threat, event or change
Stressors
• Internal– Thoughts– Beliefs– Attitudes
• External– Loss– Tragedy– Change
Stressors
• Physical – external factors• Social – caused by interaction between an
individual and his/her environment• Psychological – strong emotions can be
brought on by external or internal factors
Levels of Stress
Eustress
• Positive stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished
Distress
• Negative Stress occurs when your level of stress is either too high or too low and your body and/or mind begin to respond negatively to the stressors
Stages
Alarm Stage
• Psychological changes• Disrupts the body’s normal balance and
immediately you body begins to response as effectively as possible– Increased Heart rate– Increased respiration– Decreased temperature– Adrenaline rush
Resistance Stage
• Body tries to cope or adapt to the stressors– Behavior Indicators: lack of enthusiasm for family,
school, work or life in general, withdrawal, change in eating habits, insomnia, hypersomnia, anger, fatigue
– Cognitive Indicators: poor problem solving, nightmares, hypervigilance
– Emotional Indicators: tearfulness, fear, anxiety, panic, guilt, agitation, depression, overwhelmed
Exhaustion Stage
• Stressor is not being managed effectively and the body and mind are not able to repair the damage– Digestive disorders, withdrawal, headaches,
tension, insomnia, loss of temper
Kinds of Stress
• Short Term – the kind of stimulus that represents a challenge or threat which cause an alarm reaction and then elicits a response which resolves the situation.
• Long Term – a condition in which we experience a continual barrage of unresolved stimuli
Kinds of Stress
• Appraisal Stage – the first opportunity in which a person’s belief systems, past experience, and personality determine if a specific situation will be successful.
• Coping Stage – the second opportunity where the person determines whether the response will be either positive or negative
A-Z of Stress Management
ABC
• Always take time for yourself, at least 30 minutes per day.
• Be aware of your own stress meter: Know when to step back and cool down
• Concentrate on controlling your own situation, without controlling everybody else.
DEF
• Daily exercise will burn off the stress chemicals.
• Eat lots of fresh fruit, veggies, bread, and water, give your body the best for it to perform at its best.
• Forgive others, don’t hold grudges and be tolerant – not everyone is as capable as you…
GHI
• Gain perspective on things, how important is the issue?
• Hugs, kisses and laughter: Have fun and don’t be afraid to share your feeling with others.
• Identify stressors and plan to deal with them better next time….
JKL
• Judge your own performance realistically; don’t set goals out of your own reach.
• Keep a positive attitude, your outlook will influence outcomes and the way others treat you.
• Limit alcohol, drugs and other stimulant, they affect your perception and behavior.
MNO
• Manage money well, seek advice and save at least 10% of what you earn.
• No is a word you need to learn to use without feeling guilty.
• Outdoor activities by yourself, or with friends and family, can be a great way to relax…..
PQR
• Play your favorite music rather than watching television.
• Quit smoking: It is stressing your body daily, not to mention killing you too.
• Relationships: Nurture and enjoy them, learn to listen more and talk less……
STU
• Sleep well, with a firm mattress and a supportive pillow; Don’t over heat yourself and allow plenty of ventilation.
• Treat yourself once a week with a massage, dinner out, the movies: Moderation is the key.
• Understand things from the other person’s point of view…….
VWX
• Verify information from the source before exploding.
• Worry less, it really does not get things completed better or quicker.
• Xpress: Make a regular retreat to your favorite space, make holidays part of your yearly plan and budget………..
YZ
• Yearly goal setting: Plan what you want to achieve based on your priorities in your career, relationships, etc.
• Zest for life: Each day is a gift, smile and be thankful that your are a part of the bigger picture…………
Distress Relief Strategy
• Get Physical– Relax neck and shoulders– Take a stretch– Get a massage– Exercise
Get Mental
• Count to 10• Control your thoughts• Fantasize• Congratulate yourself• Ignore the problem if appropriate, after
evaluation• Perform self maintenance• Talk to a counselor
Get Spiritual
• Meditate• Pray• Remember your purpose
Use your body and mind together
• Take a break• Get hug therapy• Try progressive relaxation• Try yoga• Try aroma therapy• Laugh
Develop New Skills
• Prioritized daily tasks• Learn something• Practice a hobby
Thank You!!!!!