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Stress Management

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Shirley Ley

on 4 October 2015

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Transcript of Stress Management

First Peak:
Second Peak:
Third Peak:
Staying Mentally Fit
Kick stress to the curb
What are we dealing with?
Getting down to work.
Living a happier and healthier lifestyle!
Stress management
Taking charge of how your body responds, your thoughts, the way you deal with your problems, and your environment.
We get stressed when...
It's a wolf!
It's a dog!
Do I run away as fast as I can or do I fight it?
Even more stress!!
More stress
....the demands outweighs your skills
Tightness in chest
Flushing in face or sweating
Upset stomach
Tension in muscles
Your stress response
It's a threat!
1. Childbirth
2. Promotion
3. Moving to a new home
Hidden stress
•Do you explain away stress as temporary even though you can’t remember the last time you took a breather?
Write it down!
•How you acted in response. What you did to make yourself feel better.
•What caused your stress (make a guess if you’re unsure).
•How you felt, both physically and emotionally.
How do you normally cope with stress?
Temporarily reduce stress but cause more damage in the long run
Avoid the stressor
Alter the stressor
Adapt to the stressor
Change the situation
Avoid the stressor
Alter the stressor
Change your reaction
Accept the stressor
Let's learn healthier ways to manage stress...
Avoid unnecessary stress
Learn to say no
Avoid people who stress you out
Take control of your environment
Avoid hot button topics
Pare down your to-do list
Express your feelings instead of bottling them up
Be willing to compromise
Be more assertive
Manage your time better
Reframe problems
Look at the bigger picture
Adjust your standards
Focus on the positive
Don't try to control the uncontrollable
Look for the upside
Share your feelings
Learn to forgive
Alter the situation
Adapt to the stressor
Accept the things you can't change
Make time for fun and relaxation
Keep your sense of humor
Do something you enjoy everyday
Connect with others
Healthy ways to relax and recharge
Set aside relaxation time
Go for a walk
Spend time in nature
Call a good friend
Listen to music
Sweat out tension in the gym
Write in your journal
Take a long bath
Light scented candles
Savor a warm cup of tea
Play with your pet
Watch a comedy
Work in your garden
Curl up with a good book
Listen to music
Get a massage
Breathing more rapid
Blood pressure rising
Increase in heart rate

•Back pain
•Chest pain
•Cramps or muscle spasms
•Erectile dysfunction
•Fainting spells
•Heart disease
•Loss of libido
•Hypertension (high blood pressure)
•Lower immunity against diseases
•Muscular aches
•Nervous twitches
•Pins and needles
•Feeling of insecurity
•Problem concentrating
Nail biting
Lose sleep (heightened state of alertness)
•Eating too much
•Eating too little
•Food cravings
•Sudden angry outbursts
•Drug abuse
•Alcohol abuse
•Higher tobacco consumption•Social withdrawal
•Frequent crying
•Relationship problems
•Family problems
•Financial matters
•Job issues
•Lack of time
•Moving home
•Relationships (including divorce)
Yerkes and Dodson Law
The End
Exercise regularly
Eat a healthy diet
Reduce caffeine and sugar
Get enough sleep
Avoid alcohol, cigarettes, and drugs
Take pride in being on time
I'll get there when I get there
Situation OR Reaction
This is me!
Shirley Ley, MEd, CCC
But what I can do...
Here's your can of worms
Change the situation
Change your reaction
Attitude adjustment
10-15 Activities you do in a day
Nourishing or Diminishing
7 Diminishing Activities
4 Nourishing Activities
Wake up
Brush teeth
Watch morning news
Have breakfast
Run personal errands
Engage in an activity alone
Watch TV
Have dinner
Go to bed
Adopt a health lifestyle
1. Sign up for my complimentary weekly newsletter - get updates on upcoming workshops
2. YouTube channel: ClearPoint Counsellor
3. Spread the word on our meetup group Staying Mentally Fit in Vancouver
Where do I go from here?
•Do you define stress as an integral part of your work or home life or as a part of your personality?
•Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?
30 minute complimentary consultation
Full transcript