Stress Management MCPS Employee Assistance Program Employee Assistance Program

Outcomes To identify personal stressorsTo identify personal stressors To understand the physiological impact of stress on our bodies and mindTo understand the physiological impact of stress on our bodies and mind To learn and practice stress management techniques to cope more effectively with stressTo learn and practice stress management techniques to cope more effectively with stress

What causes YOU stress?

Stress Signals Physical Symptoms Tight neck and shoulders Pounding heart Chest pain Headaches High blood pressure Diarrhea Constipation Fatigue Emotions Depression Anger Irritability Low self esteem Apathy impatience Behavior Negativity Increase in smoking Increase in drinking Reckless driving Forgetfulness Drug use Overeating Undereating

FIGHT FIGHT Or FLIGHT FLIGHT

Physiological Response to Stress Stress hormones releasedStress hormones released Increased heart rateIncreased heart rate Increased blood pressureIncreased blood pressure Increased rate of breathingIncreased rate of breathing Blood rushes to vital organsBlood rushes to vital organs Digestive system shuts downDigestive system shuts down Muscles tenseMuscles tense

Effects of Small Increase of Cortisol Effects of Small Increase of Cortisol Quick burst of energy for survivalQuick burst of energy for survival Heightened memory functionsHeightened memory functions Burst of increased immunityBurst of increased immunity Lower sensitivity to painLower sensitivity to pain Helps maintain homeostasis in the bodyHelps maintain homeostasis in the body

Effects of Prolonged Increase of Cortisol Levels Impaired cognitive performanceImpaired cognitive performance Suppressed thyroid functionSuppressed thyroid function Blood sugar imbalancesBlood sugar imbalances Decreased bone densityDecreased bone density Decrease in muscle tissueDecrease in muscle tissue Higher blood pressureHigher blood pressure Lowered immunityLowered immunity Increased belly fat > heart attack, stroke, cholesterol issuesIncreased belly fat > heart attack, stroke, cholesterol issues

POP QUIZ How Long Does it Take to Reverse the Stress Response? 1.30 seconds 2.30 minutes 3.3 hours 4.3 days 5.3 months

What do YOU do to Combat Stress?

Stress Management Techniques AAAbc’sAAAbc’s RelaxationRelaxation –deep breathing –progressive muscle relaxation –guided imagery

AAAbc’s Technique A lter the stressor:A lter the stressor: –direct communication –problem solving –time management A void the stressor:A void the stressor: –remove yourself from the situation A ccept the stressor by:A ccept the stressor by: –building your resilience –changing your perception

Relaxation Deep BreathingDeep Breathing Progressive Muscle RelaxationProgressive Muscle Relaxation Guided imageryGuided imagery

Biodot Color Key More Relaxed Less Relaxed

What What Can Can You You Do... Do... In the Moment?

MCPS Employee Assistance Program Assessment, short-term counseling and referralAssessment, short-term counseling and referral Problem typesProblem types CostCost EligibilityEligibility ConfidentialityConfidentiality Other services: workshops, crisis response, newsletter, access point to mediationOther services: workshops, crisis response, newsletter, access point to mediation Times/locationTimes/location

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