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Transcript of Stress Management
By Samantha Wurtak
What is Stress?
Stress is a normal physical response to events that make you feel
upset your balance
in some way.
When you sense danger—whether it’s
—the body's defenses kick into high gear in a rapid, automatic process known as the
Indicators of Stress
Inability to concentrate
Seeing only the negative
Anxious or racing thoughts
Irritability or short temper
Agitation, inability to relax
Sense of loneliness and isolation
Depression or general unhappiness
Aches and pains
Diarrhea or constipation
Chest pain, rapid heartbeat
Loss of sex drive
Eating more or less
Sleeping too much or too little
Isolating yourself from others
Procrastinating or neglecting responsibilities
Using alcohol, cigarettes, or drugs to relax
Nervous habits (e.g. nail biting, pacing)
If your feeling stressed, don't feel ashamed to go to someone for help.
Use some of these techniques to keep your stress under control
Take time out of your day to relax with things you enjoy
Don't overload yourself.
Find more balance in your life
If someone you know is depressed or under a lot of stress, be there for them.
How to Manage Stress
Stress is a common thing among people and everyone has experienced it at one point of their life.
Too much stress is unhealthy and can lead to depression
There are many techniques to help deal with stress.
Take a break from what ever is bothering You
Take a break from task at work.
Get away from something that's frustrating you for a moment.
Go off and do something you enjoy like listening to music, take a walk, sleep, etc.
Identifying Your Stress Levels
Increase Your Self esteem
Your sense of control – It may be easier to take stress in your stride if you have confidence in yourself and your ability to influence events and persevere through challenges. If you feel like things are out of your control, you’re likely to have less tolerance for stress.
When you feel stressed, practice taking long, deep breaths.. and using positive self talk...
Have a positive attitude
Talk to Someone
Talk to a person you feel comfortable with – A strong network of supportive friends and family members can be an enormous buffer against life’s stressors.
Tell them about your feelings and what's been stressing you out.
Sharing your feelings is a good way to relieve stress and manage your emotions
On the flip side, the more lonely and isolated you are, the greater your vulnerability to stress.
Exercise in general is good for your health.
Exercise helps your body release endorphins which is a neurotransmitter that makes you feel good and it takes your mind off of what's stressing you out.
The better your body feels the better able you are to handle life's stress
Work out with a friend to motivate you.
Find something you enjoy because generally exercising is not that fun
Yoga and Mediation
Taking a moment to mediate can clear your mind and relieve stress
Mediate to bring up happy thoughts
Meditation can help you connect to a higher power
Use yoga to help relieve stress
Relieves muscle tension
Promotes a healthy/flexible body
Healthy Lifestyle Wheel
I am generally relaxed and unworried
I sleep well and awake refreshed
I relax or meditate 15-20 minutes per day
I have plenty of energy
I engage in relaxing activities during my free time
I believe how I live my life is important factor in determining my state of health
The people I spend my time with are of like mind and support my personal growth
I do everything in my power to foster my own health and well-being
I give myself presents, treats and nurture myself in other ways
My family life is peaceful and harmonious
I walk rather than drive where ever I go
I do aerobic exercise three or more times a week
I do some form of stretching or limbering exercise at least three times a week
My body feels flexible
I feel fit , energetic and healthy
I eat natural, wholesome foods without additives
I eat at least two raw fruits or vegetables each day
I drink fewer that two cups of coffee or black tea a day
I avoid “junk food” like soft drinks and chocolate bars etc.
I am within 20lbs of what I feel is my ideal weight
The work I do is rewarding to me
I feel fulfilled and appreciated in my place of work
I work a moderate number of hours avoiding excess overtime
My communication with my co-workers are open and harmonious
I experience little anxiety or insecurity in my position and place of work
I am in charge of my thoughts and emotions and am satisfied with what I choose to think about
I am aware that I make judgments wherein I am “right” and others are wrong
I am conscious of changes (such as breathing patterns , muscle tension, skin, moisture etc) in my body response to certain thoughts
Rather than worry about problems when I can do nothing about it, I temporarily shelve it and get on with the matters at hand
I use my creative powers in many aspects of my life
I enjoy expressing myself through art, dance, music, drama, sports etc. and make time to do so
At times I allow myself to do nothing
I take at least one day a week away from work/school/obligation to enjoy myself
I have energy to use my free time creatively
I feel free to simply have fun without a purpose
In conversation I can introduce a difficult topic and stay with it until I have gotten a satisfactory response from the other person
I assert myself (in a non-attacking manner) in a effort to be heard, rather than be passively resentful of others whom I disagree
I feel free to ask when I need love and caring
I am able to listen to people without interrupting them or finishing their sentences for them
I am able to be open to other people’s opinions of me, be it praise or criticism
I believe my life to have direction and meaning
I have goals in my life
I meditate or spend time in introspection
I use affirmation (positive thinking) or prayer as a healing tool
I perceive problems as opportunities for growth
I am able to feel and express my anger in ways that solve problems, rather than swallow anger or store it up
I am able to say “no” to people without feeling guilty
I laugh often and easily
I feel ok about crying and allow myself to do so
I ask for help when I need it
Section 6 Feeling
Section 5 Work/School/
Section 7 Thinking
Section 8 Leisure/Fun/Creativity
Section 9 Communication
Section 10 Finding Meaning/Spirituality
Section 1 Relaxation
Section 2 Lifestyle
Section 3 Moving
Section 4 Eating
To be able to manage stress it is important to determine how balanced we are living our lives
Talk to your doctor
Doctors will evaluate the severity of your stress and make sure that symptoms are not the result of other things going on with you
Doctors can offer medicines and treatments as well as referrals to other professionals
Treat Yourself Well
Your attitude and outlook – Optimistic people are often more stress-hardy. They tend to embrace challenges, have a strong sense of humor, and accept that change is a part of life.
Believing that goals you set for yourself are achievable and within your reach
Being able to pick yourself up and keep going
Learn time management and
Your knowledge and preparation – The more you know about a stressful situation, including how long it will last and what to expect, the easier it is to cope.
Break down larger tasks into more manageable tasks
Avoid procrastination which can lead to missing deadlines
Eat a balanced diet.
Be sure to get plenty of rest
Limit the amount of caffeine, which is a stimulant.
Avoid depending upon drugs and alcohol to help you relax. This can quickly become a crutch
Everything in moderation
Your body will send you positive messages
Learn to laugh and not take yourself so serious
A snapshot of where you are.......
Are there some changes that you want to make for yourself?........