1Chapter 5: Managing Stress

 Environmental and psychological sources of stress may include frustrations, conflicts, pressures, and change  Learning to cope with stress is essential to maintain wellness  Stress has both positive ( eustress ) and negative ( distress ) effects  Either we control stress, or stress controls us 2Chapter 5: Managing Stress

 When stress is not handled constructively, it often produces adverse physical and psychological effects  Under stress our bodies experience the “fight-or- flight” response  Chronic stress causes bodily wear and tear resulting in psychophysiological disorders  Negative emotional states of anxiety and depression are the result of prolonged stress 3Chapter 5: Managing Stress

 Some people seem to be especially resilient and are better able to cope with stress  Positive psychologists have developed resilience training programs (e.g., U.S. Army Master Resilience Trainer course )  Distinguishing characteristics of hardy people are  A liking for challenge  A strong sense of commitment  An internal locus of control 4Chapter 5: Managing Stress

 Burnout is a state of physical, emotional, intellectual, and spiritual exhaustion  Striving for unrealistically high goals can lead to burnout  The key is to recognize subtle signs of burnout  Changing the way in which you approach school or work can prevent burnout 5Chapter 5: Managing Stress

 Instead of considering ourselves marathon runners who run long and hard until we drop, we should operate like sprinters, allowing ourselves recovery time after intensive periods of work  Prevention is better than remediation  Don’t forget to take good care of yourself 6Chapter 5: Managing Stress

 Addictions are a self-defeating reaction to stress  Addicts often substitute using alcohol or drugs (illegal or prescription) for meaningful connection with others  Other problematic behaviors such as compulsive overeating, gambling, and shopping may have a self- soothing function, but they inevitably perpetuate a vicious cycle 7Chapter 5: Managing Stress

 Many people allow their addictions to become very advanced before admitting they have a problem  An integral part of recovery for many addicts is turning their lives over to a Higher Power  Excellent resources are available today for those who are ready to address their addictions, including 12-step programs 8Chapter 5: Managing Stress

 PTSD is an anxiety disorder resulting from a traumatic event  Symptoms may include: flashbacks and nightmares, avoidance, numbing, hyperarousal, intrusive thoughts, insomnia, poor concentration, panic, anger, irritability, depression, anxiety, shame, and guilt  Surviving combat, natural disasters, terrorism, serious accidents, and sexual assault are just a few causes of PTSD 9Chapter 5: Managing Stress

 Children are more vulnerable to PTSD than adults  PTSD rates are higher for women  Those with a history of multiple traumas may reexperience old PTSD symptoms when confronted with new trauma  People suffering from PTSD may perceive the world as unfair, cruel, unsafe, and unpredictable 10Chapter 5: Managing Stress

 Chances of developing PTSD are diminished if help is available within 24 to 72 hours after the precipitating incident  Counselors must help connect a survivor’s past pain and present reality since trauma may be reenacted in the person’s present relationships  Survivors need to tell their story and be heard and understood 11Chapter 5: Managing Stress

 A holistic approach that involves focusing on body, mind, and spirit with the goal of restoration of health and well-being  Individual psychotherapy, group therapy, and/or support groups  Crisis intervention programs 12Chapter 5: Managing Stress

 Incest, rape, and sexual harassment are three forms of sexual exploitation that lead to trauma  All three involve the misuse of power or betrayal of trust for the purpose of gaining control over the individual, for degrading, oppressing, coercing, or exploiting a person  Victims tend to be reluctant to disclose the abuse and often feel responsible and guilty 13Chapter 5: Managing Stress

 More women than men have experienced sexual assault and childhood sexual abuse  Male victims frequently experience barriers in seeking help for the aftermath of sexual trauma  Male and female victims often carry psychological scars from these experiences that affect the full range of their emotions, their ability to develop relationships, and many other aspects of their lives 14Chapter 5: Managing Stress

 Helping professionals need to protect themselves from being traumatized through their empathic engagement with clients who have been through traumas  Symptoms include anxiety, suspiciousness, depression, somatic symptoms, intrusive thoughts and feelings, avoidance, emotional numbing and flooding, and increased feelings of personal vulnerability Chapter 5: Managing Stress15

 Time management  Challenging self-defeating thinking and negative self-talk  Developing a sense of humor  Learning to relax  Mindfulness and meditation  Yoga  Therapeutic massage 16Chapter 5: Managing Stress

 Establish clear and attainable goals  Decide what you can accomplish in a given time frame  Keep a schedule book and organize your time  Before accepting a new project consider if you have a full plate  Reward yourself appropriately for what you do accomplish 17Chapter 5: Managing Stress

 Think of ways to simplify your life  Learn and practice a variety of relaxation exercises  During the day – pause and remember to breathe  Make the time each day to do what you really enjoy doing 18Chapter 5: Managing Stress

 Keep your mind focused on what you are experiencing in the present  Make the time to be alone on a regular basis  Be kind to yourself --- and to others 19Chapter 5: Managing Stress