Stress Management

A GROUP PRESENTATION BY:

KRISTA WEIR, TAMRA MARCH AND ALISON CHILDS
 What is Stress?

 Stress is what is experienced when one believes they, “can’t cope effectively
in a threatening situation.”
(Elkin, Allen)

 “Stress is the bodies reaction to tense situations.”

(Anderson & Bolt)

 Stress is defined precisely as a person’s physiological response to an

external stimulus that triggers the “fight or flight” reaction. (Psychologist World)
 Stress is a combination of many things, including worry, irritation, anger and
fear, and has a lot to do with how we think. (Emet, Joseph)
http://askstudents.edublogs.org
/files/2014/11/Polar-bear-
2e20aur.jpg, January 6, 2018
 What is Stress Management?

 Any technique developed to help someone cope with or lesson the physical
and emotional effects of everyday life pressure. (Dictionary.com)

(Weir)
 “It is not our stress that kills us, it is our
reaction to it.”
Hans Selye

(Brainy Quote)

(Hans Selye came up with the word “stress” to describe a

physiological and emotional response he witnessed during
research in the 1930’s. (Elkin, Allen))
 Positive Stress

Types of Positive Stress Impact of Positive Stress

 Starting a new job  Motivating
 Getting married  Focuses energy
 Buying a home  Exciting
 Having a baby  Improves performance
 Promotion or raise  Short term
 Holiday seasons  Perceived to be within our
capabilities
(MentalHelp.net)
 Negative Stress
Types of Negative Stress
 Divorce / separation
 Death of a loved one
 Hospitalization
 Injury / illness
 Abuse / neglect
 Financial problems
 Unemployment
Impact of Negative Stress
 Causes anxiety or concern
 Unpleasant feeling
 Decreases performance
 Job burnout
 Physical & mental problems
 Can be short or long term
 Perceived outside of our coping
capabilities (MentalHelp.net)
 Signs and Symptoms of Stress
Physical Signs
 Tiredness, fatigue, lethargy
 Sleep difficulties
 Muscle tension and aches
 Dry mouth and throat
 Excessive sweating
 Nail biting, fidgeting, hair twirling
 Change in appetite
Psychological Signs
 Irritability, anger, impatience
 Worry, anxiety, panic
 Moodiness, sadness
 Intrusive / racing thoughts
 Lowered productivity
 Loss of sense of humor
 Memory lapses
(Elkin, Allen)
 The Effects of Stress Continue to Increase the
Longer Our Stress has a Hold On Us

Psychological Impact Physical Impact

 Increased irritability
 Impatience
 Memory lapses
 Difficulty in decision making
 Difficulty in concentration
 Loss of sense of humor
 Prolonged sadness
 Twitching, shakiness, tremors
 Dry mouth/throat
 Rashes
 Sweating
 Frequent urination
 Constipation / diarrhea
 Heart palpitations; racing pulse
(Elkin, Allen)
 Prolonged, Intense, and Chronic Stress

When we don’t manage our stress and stay in a state of prolonged or

intense stress we run the risk of more serious effects:
 Lowered/compromised Immune System, (more colds)
 Symptoms of ailments already suffered from can worsen, (cold sores for example)
 Stress can be linked to 5 leading causes of death:
 Heart attacks
 Cancer
 Lung disease
 Accidents
 Suicide
(Elkin, Allen)
“Manage Stress
Before it
Manages You”
(University of New Hampshire)
 Stress Management Resources at School
Here at Durham College, Whitby
 S.A.L.S.  Student Academic Learning
Services
 Room 1-10
905.721.2000 ext. 4221
sals@durhamcollege.ca
 Services Offered:
 Time Management and
Organization
 Test and Exam preparation
 Peer Tutoring and Support
 Mental Health Services
 Coaching and Support Centre, Room 180
905.721.2000 ext. 4141
Tuesday and Wednesday 8:30a.m. –
4:30p.m.
 “If you are feeling lost, facing a problem
you don’t know how to handle or would
just like to talk to someone in a safe
place, we’re here to help.”
(Durham College)
 Did You Know…..?

Durham College has

occasionally brought in
Therapy Dogs to help
keep students relaxed
and calm during exams.
(Global Durham) (McRobbie)

(Therapeutic Paws of Canada-Ajax/Pickering)

 Stress Management in the Workplace

Interview with Tom Barnett: Divisional Health and Safety/Peer support Program
Coordinator, Ontario Ministry of Natural Resources and Forestry.
 Concern was raised by the Divisional Executive Team of job burn out and related excessive
stress with managers and staff: Mr. Barnett was asked to include stress reduction as part of the
wellness program.
 A Wellness-Community of Practise was created with the purpose of developing initiatives to
help reduce stress in the workplace.
 Input from divisional staff was used to determine what was important to them and was then
implemented into programs such as walking and healthy eating recipe challenges.
 First wellness initiative received an 80% participation rate, (such a high rate of participation was
a surprise since participation in activities not related to work is normally difficult to get). (Barnett)
 Stress Management in the Workplace

 A Peer Support Program was created which consists of volunteers who are
trained in active listening.
 Peer Supporters are deployed anywhere in the Province where needed. They
also run a Support Hotline that staff members can call in a traumatic event.
 The types of people who experienced higher stress levels were generally
managers due to high workload demands.
 Recommends taking time for mindfulness to relieve stress and tension.
 Recommends every workplace could use a peer support program or working
group to plan wellness initiatives to improve staff morale and wellness.
(Barnett)
 Self-Care
 Get Enough Sleep
 Not enough sleep leaves us less likely to
handle our stresses and emotions well.
 Exercise
 Exercise lowers blood pressure, slows your
breathing and is an effective way to help
cope with the “flight or fight” response of
stress.
 Eat a Healthy and Balanced Diet
 Nutrient rich foods play a big part in how
you feel by naturally increasing serotonin
levels in your brain, (more serotonin = a
better mood), and therefore help you cope
with stress easier.
 Have a Reliable Support System, (and Use
Them! It’s OK to ask for help.)
 Treat Yourself: massage, pedicure, have a
bath, enjoy a walk by the water.
 Make Time for a Favourite Hobby.
 Get in Touch With Your Inner Child.
 Accept and deal with feelings
 Listen to Music: Find what works for you:
Classical, Jazz, New Age, (maybe not Heavy
Metal).
 Smile, laugh and forgive yourself!
(Elkin, Allen)
 Stress Management Techniques
 Keep a Journal
 Helps identify your stress triggers
 Monitor your stress responses and levels
 Make note what stress management
techniques are working or not working
 Time Management/Organizational Skills
 Use a calendar to help you keep track
 Set your alarms ahead
 Leave earlier to accommodate for
unexpected delays
 Have regular routines, make a plan, use
lists.
 Practice Proper Breathing
 Proper breathing allows more oxygen into
your blood stream and brain; keeps your
heart rate and blood pressure down and does
not constrict your blood vessels
 Remember to breathe, always, especially in
times of stress, and stand up straight
 Breath deeply, into the belly, not just into the
lungs
 Practice Zen Breathing: Inhale slowly and fully
through your nose; exhale slowly through
your lips (Elkin, Allen)
 Simple Life Changes
TED Talk - Generation Stress: From Surviving to Thriving

 All stressors, even the little ones, add up. People who are chronically stressed suffer the same
effects as those with true PTSD.
* A few simple practices can lead to lasting change resulting in a *
calming of the survival mechanisms of the brain.
 Find the Good - Finding the good in each day, especially a bad day, can change how you feel
about your day; it takes the focus off the negative and on to the positive and boosts
happiness
 Reframe Challenges - Reframe mistakes as growth, otherwise your mistakes can destroy you.
 Practice Kindness - Practicing or witnessing kindness increases serotonin in the brain; one act
of kindness for 10 days is all it takes to make a difference; bring mindful attention to simple
acts (Race)
 Meditation and Yoga

 Meditation
 A mindfulness practice that can help relax the body and mind;
reframes thinking; help oneself stay present and in the
moment, (“be here now”); and turns ones gaze inside towards
self-acceptance (Emet, Joseph)
 “Meditation is about the journey, not the destination – it’s
focus is on being, not doing” (Emet, Joseph)
 Yoga
 Reduces stress by helping to calm down the fight or flight
response; releases muscle tension; deepens breathing,
increases circulation and brings mindfulness (Brady)
 Laughter Yoga
TED Talk - Happier in 5 Minutes

 Laughter Yoga is a type of yoga that forces oneself to laugh

increasing blood flow by up to 50% and releasing positive
neurotransmitters & chemicals that stimulate our brain, nervous
and immune systems
 The focus is on breathing and deep belly laughter
 The body cannot tell the difference between real and fake
laughter

(Abdalkhani)
 Other Ways to Help Manage Stress

 Homeopathic remedies (Hayfield, Robin)

 Essential Oils* (Up Nature)
(*Safe, responsible and researched use of; use caution around children (Diffuser
Essentials) and animals (Lucie’s Apothecary))

 T’ai Chi (Elkin, Allen)

 Massage/Pressure Therapies/Acupuncture (Elkin, Allen)
 Avoid caffeine and alcohol. (Elkin, Allen)
“One of the best pieces of advice I
ever got was from a horse master.
He told me to go slow to go fast. I
think that applies to everything in
life. We live as though there aren’t ~ VIGGO MORTENSON
(Facebook)
enough hours in the day but if we
do each thing calmly and carefully
we will get it done quicker and with
much less stress.”
https://www.health.harvard.edu/heart-health/7-ways-to-
keep-stress-and-blood-pressure-down, January 5, 2018
 How Well Are You
Managing Your Stress?

 Are you getting enough sleep?

 Do you exercise and eat a balanced diet?
 Are you taking time for yourself, away from your
responsibilities?
 Do you have a hobby that you enjoy?
 Do you actually spend time doing your hobby?
 Do you have a support system?
 Do you have coping mechanisms that you can implement during
stressful moments or periods?
 Works Cited

 Abdalkhani, Ida. Happier in 5 Minutes. 2016 March 2015. TEDx Talks. web. 3 December 2017. <https://www.youtube.com/watch?v=-HJG63EXCmw>.
 Anderson, Lydia E and Sandra B Bolt. "Time and Stress Management and Organization Skills." Anderson, Lydia E and Sandra B Bolt. Professionalism, Skills for
Workplace Success. Ed. Paul Smith. Pearson Education, Inc, 2016. 33 - 44. print.
 Barnett, Tom. Stress Management in the Workplace Krista Weir, Tamra March and Alison Childs. 14 December 2017. email.
 Brady, Adam. "8 Yoga Poses to Help You Manage Stress." 2016. The Chopra Centre. web. 19 December 2017. <https://chopra.com/articles/8-yoga-poses-to-
help-you-manage-stress#sm.00001jgy2gfpnbfknqlta2b8kc3ju>.
 BrainyQuote. Hans Selye Quotes. 2017. web. 16 December 2017. <https://www.brainyquote.com/quotes/hans_selye_381380>.
 Dictionary.com. Stress Management. 2017. web. 3 December 2017. <http://www.dictionary.com/browse/stress-management?s=t>.
 Diffuser Essentials. Diffusing Essential Oils in the Classroom. 2017. web. 19 December 2017. <https://www.diffuseressentials.com/diffusing-essential-oils-
classroom/>.
 Durham College. Mental Health Services. 2017. web. 19 December 2017. <https://durhamcollege.ca/student-life/health-and-wellness/campus-health-
centre/mental-health-services>.
 Durham College. Services (SALS). 2017. web. 19 December 2017. <https://durhamcollege.ca/student-life/student-services/student-academic-learning-
services-sals/services>.
 Elkin, Allen. Stress Management for Dummies. Hoboken: John Wiley & Sons, Inc., 2013. print.
 Emet, Joseph. Buddha's Book of Stress Reduction. New York: Penguin Group, 2013. print.
 Works Cited

 Global Durham. Therapeutic Facebook. Red Hawk Healing. 18 December 2017. web. 19 December 2017. <https://www.facebook.com/RedHawkHealing/>.
 Paws Visits Durham College To Help Students Dealing with Stress. News Report. Pickering, 2017. Web. 19 December 2017.
<https://www.facebook.com/globaldurham/videos/2158634934178425/>.
 Lucie's Apothecary. Essential Oils & Pet Safety. 1 September 2016. web. 19 December 2017. <http://www.luciesapothecary.com/essential-oils/essential-oils-
pet-safety/>.
 McRobbie, Kelly. Therapy Dogs Krista Weir. December 2017. email.
 MentalHelp.net. "Types Of Stressors (Eustress Vs. Distress)." 2017. MentalHelp.net. web. 3 December 2017. <https://www.mentalhelp.net/articles/types-of-
stressors-eustress-vs-distress/>.
 Psychologist World. Stress Management & Anxiety. 2017. web. 3 December 2017. <https://www.psychologistworld.com/stress/stress-management>.
 Race, Kristen. Generation Stress: From Surviving to Thriving. 7 October 2015. TEDx Talk. web. 3 December 2017.
<https://www.youtube.com/watch?v=7jRND5IU3Qg>.
 Therapeutic Paws of Canada-Ajax/Pickering. "Therapeutic Paws of Canada-Ajax/Pickering." 18 December 2017. Facebook. web. 6 January 2017.
<https://www.facebook.com/Therapeutic-Paws-of-Canada-AjaxPickering-1691089901106187/>.
 University of New Hampshire. Stress Management. 2017. web. 19 December 2017. <https://www.slideshare.net/UNHHealth/stress-management-2764951>.
 Up Nature. 17 Best Essential Oils for Stress and Anxiety. 2017 February 2017. web. 19 December 2017. <https://www.up-nature.com/blogs/news/top-17-
best-essential-oils-for-stress-and-anxiety-and-how-to-use-them>.
 Weir, Krista. Sunset on Sturgeon Lake. Lindsay, 9 June 2017. digital photograph.