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Stress Management

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by

Erica Compton

on 19 January 2016

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Transcript of Stress Management

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
Distress
Negative Stress
Causes anxiety or concern
Can be short - or long-term
Is perceived as outside of our coping abilities
Feels unpleasant
Decreases performance
Can lead to mental & physical problems
Eustress
Positive Stress
Motivates, focuses energy
Is short-term
Is perceived as within our coping abilities
Feels exciting
Improves Performance
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?
Physically
Emotionally
Mentally
Behaviorally
Signs & Symptoms of Stress
Cognitive Symptoms
Memory problems
Inability to concentrate
Poor judgement
Seeing only the negative
Anxious or racing thoughts
Constant worrying
Forgetfulness
Physical Symptoms
Headaches
Indigestion/Stomachaches
Sleep difficulties
Back, neck, and shoulder pain
Rapid heartbeat
Frequent colds/illness
Weight loss or gain
Restlessness
Emotional Symptoms
Moodiness/Easily upset
Irritability or short temper
Agitation, inablity to relax
Feeling overwhelmed
Crying
Sense of loneliness and isolation
Depression or general unhappiness
Nervouseness, anxiety
Behavioral Symptoms
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?
Physical Effects
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:
Pain
Heart disease
Obesity
Digestive problems
Sleep problems
Depression
Autoimmune disease
Skin conditions
Cancer
Emotional Effects
Too much stress can make you more susceptible to:
Anxiety
Depression
Irritability
Inability to manage
Irrational fear
Panic attacks
Alcohol or drug use
How DO YOU manage YOUR stress?
Unhealthy Ways to Manage Your Stress
Drug use
Alcohol use
Staying up too late
Trying to do too much
Poor eating habits
Decrease in physical activity
Keeping negative feelings to yourself
Smoking
Shutting down
Ignoring stress symptons
Healthy Ways to Manage Stress
Exercise
Meditation
The Relaxation Response/Deep Breathing
Hobbies
Time with friends & family (let it out!)
Stay organized
Plan ahead
Focus on the positives
Keep a Journal
Eat a healthy diet
Yoga
"Mini Breaks"
Make yourself a priority
Manage irrational beliefs
Master time management
Get plenty of sleep
Ada County
Erica Compton 562-2546
Josee Ward 562-2616
Erin Peterson 562-2478
Lindsey Zahller 562-2354
Kurtis King 562-2308
Nampa Campus
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
LAUGH!
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
Meditation
These technique will help offset the physiological changes that occur in the fight-or-flight response.
Results in a decrease in:
Metabolism
Heart Rate
Blood Pressure
Breathing Rate
Muscle Tension
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
Increase in:
Heart rate
Breathing rate
Muscle tension
Metabolism
Blood Pressure
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"
Make reminders
Plan for longer than you need
Set clear goals
Prioritize
Work smarter, not harder
Limit time spent on low priority tasks
Reward yoursef/Take time for yourself
ABC Model
Activating Event
The event we encounter
Belief
Your belief of automatic thoughts about the event
Consequence
The feelings that result from your belief
Disrupting of Irrational Ideas
Identify your automatic thoughts, irrational beliefs, and cognitive distortions
STOP, REFLECT, CHOOSE
Emotional Consequence
Types of Cognitive Distortions
Should/Ought/Must thinking
Jumping to conclusions
Mind Reading
Fortune-telling
Labeling
Over-generalization
Minimizing/Magnifying
Discounting the positive
Over-responsibility
Comparing
Self-Fulfilling prophecy
All-or-none thinking
Mental filtering
Emotional Reasoning
Personalization
It is NOT the events, but our PERCEPTION of events that impact how we feel
Full transcript