Stress

Management
“Everyone knows what stress
is,
but no one really knows.”
Hans Selye
Stress is an unavoidable
consequence of life.
 Some stressors will occur regardless of
your actions.
 Death
 Some stressors can be prevented.
 Time management
 Stress can be good.
 Develop skills
 A prolonged bout of stress can affect your
health and ability to cope with life.
Stress is a normal
psychological and physical
reaction to the demands of
life.
 “Fight-or-flight"response
 Stress management gives you a range
of tools to reset your alarm system.
 High levels of stress lead to serious health
problems.
 Symptoms of Stress
 Disbelief and shock • Anger
 Tension and irritability • Increased use of
 Fear and anxiety alcohol and drugs
about the future • Sadness and other
 Difficulty making
symptoms of
decisions
depression
 Being numb to one’s
• Feeling powerless
feelings
 Loss of interest in
• Crying
normal activities
• Sleep problems
 Loss of appetite • Headaches, back
 Nightmares and pains, and stomach
recurring thoughts problems
about the event • Trouble
concentrating
What can you do about stress?
 Find out what is causing stress in your
life.
 Look for ways to reduce the amount of
stress in your life.
 Learn healthy ways to relieve stress or
reduce its harmful effects.
 Stress Assessment
 Holmes and Rahe Stress Scale
 Circle the number of “Life Change Units”
that apply to events in the PAST YEAR of
your life. Add all the circled points up and
the final score will give a rough estimate of
how stress affects your health.
4 A’s
 Avoid
 Take control of your surroundings.
 Avoid people who bother you.
 Learn to say no.
 Ditch part of your list.
 Alter
 Respectfully ask others to change their behavior.
 Communicate your feelings openly.
 Manage your time better, set priorities, and
work hard.
 State limits in advance.
 Rehearse success.
4 A’s
Accept
 Talk with someone.
 Forgive.
 Practice positive self-talk.
 Learn from your mistakes.

Adapt
 Adjust your standards.
 Practice thought-stopping.
 Reframe the issue.
 Adopt a mantra.
 Create an assets column.
 Look at the big picture
 Choosing the right technique
 Tips for Self-Care
 Avoid drugs and alcohol.
 Find support.
 Connect socially.
 Take care of yourself.
 Eat a healthy, well-balanced diet
 Exercise regularly
 Get plenty of sleep
 Give yourself a break if you feel stressed out
 Maintain a normal routine
Tips for Self-Care
 Stay active. Exercise.
 Write.
 Do something you enjoy.
 Relax your body.
 Let your feelings out.
 Focus on the present.
 Focus on the outside world.
Stress relief from laughter?
It's no joke!
 Short-term benefits: When you start to
laugh, it doesn't just lighten your load
mentally, it actually induces physical
changes in your body. Laughter can:
 Stimulate many organs.
 Activate and relieve your stress response.
 Soothe tension.
Laughter
 Long-term effects: Laughter isn't just a quick pick-
me-up. It's also good for you over the long haul.
Laughter may:

• Improve your immune system.

• Relieve pain.
• Increase personal satisfaction.
• Improve your mood.
Laughter
 Improve your sense of humor
 Are you afraid you have an underdeveloped — or
nonexistent — funny bone? No problem. Humor can
be learned. In fact, developing or refining your
sense of humor may be easier than you think.
 Put humor on your horizon.
 Laugh and the world laughs with you.
 Share a laugh.
 Knock-knock.
 Know what isn't funny.
 Laughter is the best medicine
Blaming Others Makes Stress
Worse
 Theway you think and see the world
around you effect your stress level way
more than any one person, no matter
how annoying, does.
 Externalizing your stress
I know it is all his fault. He screwed it up.
Major Stressors
A recent survey by health insurer Aetna
revealed that just under a quarter of
people surveyed had lashed out at
others as a result of stress.
 Commonly reported major stressors
included driving, work, extended family,
and romantic relationships.
Change it Up and Be
Accountable
 Be accountable for your actions.
 Take responsibility for your response to
stress. You have the power to change it.
 Practicing accountability:
 Catch yourself.
 See it from above.
 Understand your role.
 Own up.
Serenity Prayer
“Grant me the courage to change the
things I can change, the serenity to accept
the things I can’t change, and the wisdom
to know the difference.”
--Reinhold Niebuhr, Serenity Prayer
5 Everyday Foods That
Will Stress You Out
 Stress can lead to weight gain, high blood
pressure, and lowered productivity. You
have control over what you eat, regardless
of what is happening around you.
1. Step away from the coffee
2. Lay off the salt
3. Avoid the vending machine.
4. Kick the fried foods habit.
5. Cut back on the booze.
Managing Stress in the Future?
1. Create a culture that promotes stress management.
2. Manage the mindset that says I don't have time to
manage stress.
3. Manage your stress while it's happening.
4. Train doctors to recognize and treat stress-related
illness and allow health practitioners to spread the
word.
5. Make the message of stress management simpler.
Managing Stress in the Future?
6. Stress science needs to include the new brain
science.
7. Make stress management proactive.
8. Acknowledge stress sensitivity.
9. Embrace the European model.
10. Address the underlying sources of stress in
your life like time pressure, relationship
problems, disorganization and financial
stress.
References
 Centers for Disease Control and Prevention Managing Stress
http://www.cdc.gov/features/handlingstress/
 Mayo Clinic Stress Basics http://www.mayoclinic.com/health/stress-
management/MY00435/DSECTION=stress-relief
 WebMD Stress Management Topic Overview
http://www.webmd.com/balance/stress-management/stress-management-
topic-overview?page=2
 The Future of Stress Management by James E. Porter
http://www.huffingtonpost.com/james-e-porter/the-future-of-stress-
mana_b_4222165.html
 How Blaming Others Makes Stress Worse: Own Up -- And Stress Less by Jan
Bruce http://www.huffingtonpost.com/mequilibrium/dealing-with-
stress_b_4235203.html
 10 Ways to Worry Less by Lisabeth Saunders Medlock, Ph.D.
http://www.huffingtonpost.com/lisabeth-saunders-medlock-phd/happiness-
tips_b_4256914.html
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