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Transcript of Stress Management
Just How Stressed are You?
What does Your Score Mean?
21-53 Low susceptibility to stress
54-73 Indicates susceptibility to stress
74-98 Suggests serious suceptibility to stress
99 + Indicates extreme susceptiblity to stress
What exactly is stress?
Stress is related to a person's PERCEPTION of an event
Causes anxiety or concern
Can be short - or long-term
Is perceived as outside of our coping abilities
Can lead to mental & physical problems
Motivates, focuses energy
Is perceived as within our coping abilities
Stress is a person's response to any situation or event that requires adjustment or change.
Both positive and negative events can cause stress
How do you know
when you are stressed?
Where do you feel it first?
What warns you that you are getting stressed?
How do you feel when you are stressed?
Signs & Symptoms of Stress
Inability to concentrate
Seeing only the negative
Anxious or racing thoughts
Back, neck, and shoulder pain
Weight loss or gain
Irritability or short temper
Agitation, inablity to relax
Sense of loneliness and isolation
Depression or general unhappiness
Eating more or less
Sleeping too much or too little
Isolating yourself from others
Procrastinating or neglecting responsiblities
Using alcohol, cigarettes, or drugs to relax
Nervous habits (e.g. nail biting, pacing)
Grinding teeth at nights
What can too much stress do to you?
Decreases life expectancy
Almost every system in the body can be damaged by stress
Increased blood pressure
Suppressed immune system
Increased risk of heart attack, stroke, and heart disease
Increased risk of infertility
Speed up aging process
Conditions that are caused or exacerbated by stress:
Too much stress can make you more susceptible to:
Inability to manage
Alcohol or drug use
How DO YOU manage YOUR stress?
Unhealthy Ways to Manage Your Stress
Staying up too late
Trying to do too much
Poor eating habits
Decrease in physical activity
Keeping negative feelings to yourself
Ignoring stress symptons
Healthy Ways to Manage Stress
The Relaxation Response/Deep Breathing
Time with friends & family (let it out!)
Focus on the positives
Keep a Journal
Eat a healthy diet
Make yourself a priority
Manage irrational beliefs
Master time management
Get plenty of sleep
Erica Compton 562-2546
Josee Ward 562-2616
Erin Peterson 562-2478
Lindsey Zahller 562-2354
Kurtis King 562-2308
Kyle Nelson 562-2507
Andrew Miller 562-2453
Tessa Calip 562-2436
Brittney Hernandez 562-2316
Tomas Puga 562-2436
If you need help,
we are here...
Stress is a fact of life, but being stressed out is not.
The Stress Response
The Relaxation Response
Pick a focus word, phrase, image, or prayer
Sit quietly and relax your muscles
Breathe slowly and naturally and repeat your focus as you exhale
Assume a passive attitude
Practice for 10-20 minutes daily
These technique will help offset the physiological changes that occur in the fight-or-flight response.
Results in a decrease in:
You can use your mind to elicit this response
This response can be learned and practiced!
Fight-or-flight response (or Freeze)
Series of biochemical changes to help you deal with a threat or danger
Extremities become cold
May experience butterflies in stomach
Pupils dilate/Hearing becomes more acute
Essentials of Time Management
Do not strive for perfection
Learn to say "no"
Find your "prime time"
Plan for longer than you need
Set clear goals
Work smarter, not harder
Limit time spent on low priority tasks
Reward yoursef/Take time for yourself
The event we encounter
Your belief of automatic thoughts about the event
The feelings that result from your belief
Disrupting of Irrational Ideas
Identify your automatic thoughts, irrational beliefs, and cognitive distortions
STOP, REFLECT, CHOOSE
Types of Cognitive Distortions
Jumping to conclusions
Discounting the positive
It is NOT the events, but our PERCEPTION of events that impact how we feel