Stress Management

Stress Management
Presented by the Toms Rivera Center
Arranged by Dionne S. Davila, M.A

What Is Stress
What Is Stress

Stress is the bodys atomati! res"onse to

Stress is the bodys atomati! res"onse to
any "hysi!al or mental demand "la!ed on it.
any "hysi!al or mental demand "la!ed on it.

Adrenaline is a !hemi!al natrally "rod!ed

Adrenaline is a !hemi!al natrally "rod!ed
in or body as a res"onse to stress .
in or body as a res"onse to stress .

#ight or #light res"onse is illi!ited.

#ight or #light res"onse is illi!ited.

Is All Stress $ad%
Is All Stress $ad%

Moderate levels o& stress may a!tally

Moderate levels o& stress may a!tally
im"rove "er&orman!e and e&&i!ien!y
im"rove "er&orman!e and e&&i!ien!y

Too little stress may reslt in boredom

Too little stress may reslt in boredom

Too m!h stress may !ase an

Too m!h stress may !ase an
n"rod!tive an'iety level
n"rod!tive an'iety level

Identi&ying Stressors
Identi&ying Stressors
Sitations, a!tivities, and
Sitations, a!tivities, and
relationshi"s that !ase (trama to
relationshi"s that !ase (trama to
ones "hysi!al, emotional, or
ones "hysi!al, emotional, or
"sy!hologi!al sel&
"sy!hologi!al sel&

Stressors
Stressors

S!hool
S!hool

Wor)
Wor)

#amily
#amily

Relationshi"s
Relationshi"s

*egal
*egal

#inan!es
#inan!es

+ealth,illness
+ealth,illness

-nvironment
-nvironment

*iving Sitation
*iving Sitation

.egative -&&e!ts o& Stress
.egative -&&e!ts o& Stress
/. Physi!al /. Physi!al
0
Weight gain,loss Weight gain,loss
0
1ne'"e!ted hair loss 1ne'"e!ted hair loss
0
+eart "al"itations +eart "al"itations
0
+igh blood "ressre +igh blood "ressre
2. -motional 2. -motional
0
Mood s3ings Mood s3ings
0
An'iety An'iety
0
Can lead to de"ression Can lead to de"ression
4
Can also lead to nhealthy !o"ing Can also lead to nhealthy !o"ing
strategies 5i.e. al!ohol, drgs, et!6 strategies 5i.e. al!ohol, drgs, et!6

Managing Stress
Managing Stress

Stress Relie& Strategies Stress Relie& Strategies

/. $ody rela'ation e'!er!ises /. $ody rela'ation e'!er!ises
0 breathing te!hni7es 0 breathing te!hni7es
0 gided imagery 0 gided imagery
2. Physi!al e'er!ise 2. Physi!al e'er!ise
0yoga 0yoga
03or) ot rotine 03or) ot rotine
8. Meditation 8. Meditation
9. Conseling 9. Conseling
0tal) thera"y 0tal) thera"y
0li&e !oa!hing 0li&e !oa!hing

:ther +el"&l ti"s
:ther +el"&l ti"s

Changing "er!e"tions and e'"e!tations

Changing "er!e"tions and e'"e!tations

$rea) ;obs,tas)s into manageable "arts

$rea) ;obs,tas)s into manageable "arts

Set reasonable,realisti! goals

Set reasonable,realisti! goals

Avoid "ro!rastination
Avoid "ro!rastination

Set bondaries
Set bondaries

Dont !om"romise yor vales,belie&s

Dont !om"romise yor vales,belie&s

S!hedle <me= time

S!hedle <me= time

$ene&its o& Stress Management
$ene&its o& Stress Management

Physi!al health gets better

Physi!al health gets better
0more energy and stamina
0more energy and stamina

-motions stabili>ed
-motions stabili>ed
0"ositive attitde
0"ositive attitde
0ho"e&l,ha""ier
0ho"e&l,ha""ier

Ability to &o!s im"roved

Ability to &o!s im"roved
0able to learn and a!hieve
0able to learn and a!hieve

Rela'
Rela'

:r brain &ires ele!tri!al 3aves at /9 or more

:r brain &ires ele!tri!al 3aves at /9 or more
!y!les a se!ond.
!y!les a se!ond.

These are
These are
beta
beta
3aves and are great &or getting
3aves and are great &or getting
tas)s done, bt not &or learning ne3 things.
tas)s done, bt not &or learning ne3 things.

Ta)ing a &e3 mintes to rela' dee"ly slo3s yor

Ta)ing a &e3 mintes to rela' dee"ly slo3s yor
brain 3aves do3n.
brain 3aves do3n.

These slo3er 3aves are

These slo3er 3aves are
alpha
alpha
3aves.
3aves.

They o!!r at bet3een ? and /9 !y!les a se!ond

They o!!r at bet3een ? and /9 !y!les a se!ond

Stdies sho3
Stdies sho3
alpha
alpha
3aves im"rove learning.
3aves im"rove learning.
0000=:nCorse= by S)i" Do3ning 0000=:nCorse= by S)i" Do3ning

The @ey Word IsA.
The @ey Word IsA.
$alan!e
$alan!e