STRESS MANAGEMENT

Stress is your mind and bodys response or

WHAT IS STRESS?

reaction to a real or imagined threat, event or change.

Adrenaline is a chemical naturally

produced in our body as a response to stress .

The threat, event or change are commonly

called stressors. Stressors can be internal (thoughts, beliefs, attitudes or external (loss, tragedy, change).

TYPES OF STRESS

EUSTRESS
Eustress or positive stress occurs when our level of stress is high enough to motivate us to move into action to get things accomplished.

DISTRESS
Distress or negative stress occurs when our level of stress is either too high or too low and our body and/or mind begin to respond negatively to the stressors.

Stages of Stress

ALARM STAGE
As we begin to experience a stressful event or perceive something to be stressful, psychological changes occur in our body. This experience or perception disrupts our bodys normal balance and immediately our body begins to respond to the stressor(s) as effectively as possible.

EXAMPLES
Cardiac - increased heart rate Respiratory - increased respiration Skin - decreased temperature Hormonal - increased stimulation of

adrenal genes which produce an adrenal rush.

RESISTANCE STAGE
During this stage our body tries to cope or adapt to the stressors by beginning a process of repairing any damage the stressor has caused. Our friends, family or co-workers may notice changes in us before we do so it is important to examine their feedback to make sure we do not reach overload.

Behavior indicators include: lack of

enthusiasm for family, school, work or life in general, withdrawal, change in eating habits, insomnia, hypersomnia, anger, fatigue.
Cognitive Indicators include: poor problem

solving, confusion, nightmares, hypervigilance.

RESISTANCE STAGE EXAMPLES Emotional indicator include: tearfulness fear anxiety panic guilt depression overwhelmed.

EXHAUSTION STAGE
During this stage the stressor is not being managed effectively and the body and mind are not able to repair the damage.

EXAMPLES
Digestive disorders, withdrawal, headaches, tension, insomnia, loss of temper.

Is All Stress Bad?

Moderate levels of stress may actually improve

performance and efficiency

Too little stress may result in boredom. Too much stress may cause an unproductive anxiety

level.

Identifying Stressors
Situations, activities, and relationships that cause trauma (suffering) to ones physical, emotional, or psychological self.

Stressors
School

Work
Family Relationships

Legal
Finances Health/illness

Environment
Living Situation

Negative Effects of Stress

1. Physical Weight gain/loss Unexpected hair loss Heart palpitations High blood pressure 2. Emotional Mood swings Anxiety Can lead to depression Can also lead to unhealthy coping strategies (i.e. alcohol, drugs, etc)

Managing Stress
Stress Relief Strategies 1. Body relaxation exercises - breathing techniques - guided imagery 2. Physical exercise -yoga -work out routine 3. Meditation 4. Counseling -talk therapy -life coaching

Other Helpful tips

Changing perceptions and expectations

Break jobs/tasks into manageable parts

Set reasonable/realistic goals Avoid procrastination Set boundaries Dont compromise your values/beliefs Schedule me time

Benefits of Stress Management

Physical health gets better

-more energy and stamina Emotions stabilized -positive attitude -hopeful/happier Ability to focus improved -able to learn and achieve

The Key Word Is.

Balance