Managing Stress Richard Merkin Middle School February 24, 2016 Presented by: Erin Acimovic, Counselor

 Define stress and where it comes from  Learn how to identify if you may be suffering from too much stress  What can be done to decrease and prevent stress Workshop Objectives

In pairs:  Think about a time when you were stressed and found a way to manage your reaction and feelings.  Turn to your neighbor and finish this sentence: “One of the best things I can do for myself when I am feeling stressed is... “ Warm Up: Stress Busters

 Physical, mental or emotional response to events that cause bodily or mental tension  Makes you feel frustrated, nervous, anxious or angry, irritable  Can be a good thing  Can also be harmful What is stress?

 Having no time for yourself  Environmental issues- noise, lack of space, disorganization, etc.  Personal concerns- financial, health, etc.  Family dysfunction/poor communication  Too much to do and no time to keep up  Lack of support  Work-related concerns (e.g., tension with coworkers) Common Sources of Parent Stress

 Good  Energizes and motivates us to do our best work (productivity)  When we face our challenges, we build our resilience  Bad  We feel overwhelmed and we do not function at our best  Too much stress over a long period of time  When stress response runs overtime, our bodies do not have a chance to rest, restore, and recuperate, which can result in compromised physical and mental health. Good Stress vs. Bad Stress

 We perceive a threat (real or imagined)  “fight or flight” response allows us to survive physical threats.  Central nervous system sends stress hormones to signal an increase in heart rate, blood pressure, metabolism, and muscle tension.  Chronic stress continually sends more stress hormones  to toxic levels How do our bodies react to stress?

Our stress emotions during “fight or flight” response

This can be done by listening to our body signals and learning healthy ways to handle stress. How to spot BAD stress?

Symptoms of long-term/BAD stress Cognitive Memory problems Inability to concentrate Continuous worry Racing thoughts Emotional Feeling down Feeling overwhelmed Irritability (short temper) Inability to relax Physical Excessive perspiration Chest pains/elevated heart Frequent colds/illness Nausea, dizziness or headaches, stomacheaches Behavioral Increase/decrease appetite Nervous habits Difficulty/irregular sleeping Excessive use of alcohol, cigarettes, or drugs

 Increased risk of illness  Increased risk of accidents  Decreased satisfaction with life  Increased risk of alcohol and/or drug abuse Potential Effects of Long-Term Stress

In pairs or small groups discuss the following questions:  What are my sources of stress?  How do I know when I am experiencing stress?  What are my stress reactions? Knowing Your Sources and Signs of Stress: Activity

Thought-Behavior-Emotion Cycle

Focus on what is in your controlPut aside what is out of your control Examples: Rank work and personal obligations Your thoughts and reactions to events and people Focusing on areas in your control results in: Feeling empowered Feeling relief Examples: How people respond to you Other people’s feelings Focusing on areas outside of your control results in: Feeling hopeless Feeling anxious Feeling STRESSED The Role of Control in Stress Reduction

What is a coping strategy?  Way of managing stressful situations  Goal: reduce, tolerate, or minimize stress  Individualized Create a coping strategy toolbox: a collection of strategies that are successful for you Strategies to Reduce Stress

 Recognize that thoughts impact your behavior and emotions  “Talk back” to your unhelpful thoughts  Focus on what you can control vs. out of your control Our Personal Role in Stress Reduction

 Eat a well-balanced diet: drink fluids low in sugar, calories, and caffeine; have healthy snacks and drink water!  Sleep well  Exercise: any activity that you find enjoyable  Create time each day to decompress  Talk with friends, peers, avoid gossip and hurtful conversations  Write in a journal  Reward yourself for a job well done Every Day Strategies to Reduce Stress

 Helps identify and understand your stress experiences  Builds awareness of how you react to stress  Reveals common themes or circumstances associated with your experience and reaction to stress  Informs your next steps in learning how to manage stress based on your strengths and challenges Using a Stress Log

Steps:  Record : your stressors within a time period and rate your stress response  Review: the types of stressors you experienced, your response, their frequency, and any common themes  Note Next Steps: including your strengths, challenges, and plans to improve how you will manage stress Keeping a Stress Log

 Progressive relaxation (muscular tension and release)    Deep breathing (abdominal)   Take a mental vacation (positive, calming imagery, thought stopping, positive self-statements)  Thematice Imagery Script  Communication techniques: active listening, effective feedback  Practice mindfulness daily- present moment awareness, positive self-talk What can I do to RELAX?

Thank you for your attention “Stress is not what happens to us. It is our response to what happens. And response is something we can control.” - Rev. Maureen Kiloran