Stress Management

Stress Management Lesson Plan  Define Stress  Identify specific types of Stress  Discuss the Symptoms and Sources of Stress  Learn various Stress Management Techniques  Identify the Early Warning Signs of Stress  Bust old Myths about Stress

What is Stress?  Stress is:  A physical, chemical or emotional factor that causes bodily or mental tension and may be a factor in disease causation.  Is a normal part of life and is impossible to avoid.  Can come from both positive and negative events.  In mild doses, stress can be beneficial (motivation).

2 Types of Stress  Acute Stress (Fight-or-Flight Response)  Your body’s immediate reaction to a threat, scare or challenge.  Short Duration  Examples include a job interview or fender-bender.  Chronic Stress  Results from long-term exposure to acute stress.  Effects last longer.  Sources include nagging, day-to-day life situations that seem relentless.  Examples include relationship problems, work and/or financial difficulties.

Symptoms  If not properly managed stress may manifest in physical, mental, emotional or social symptoms such as: Headaches Muscle Tension High Blood Pressure Stroke Stomach Problems Insomnia Irritable bowel and ulcers Difficulty concentrating Irritability Depression Anxiety Withdrawal from social interactions

Sources of Stress  Your Environment  Major life changes  Workplace  Family  Your Body  Diet  Exercise  Your Thought Processes  Attitude  Fears  Expectations

Stress Management Techniques  Behavioral/Practical Approach  Exercise Decreases production of stress hormones. Stimulates production of endorphins (feel-good neurotransmitters). Can help lower symptoms associated with mild depression and anxiety. Invest 30 minutes in vigorous exercise 3 to 5 times a week. ALWAYS consult with your doctor before starting an exercise plan.

Stress Management Techniques  Behavioral/Practical Approach  Relaxation Practice relaxation techniques regularly. Get plenty of sleep. Cut down on caffeine. Practice meditation. Incorporate deep-breathing exercises. Play.

Stress Management Techniques  Behavioral/Practical Approach  Change What You Can (Take Control of Your Life Events) Communicate- express your feelings and ask for needs to be met. Prioritize- identify what is most important then schedule it. Learn to say, “NO” to demands you are not ready/or unwilling to fulfill. Learn to say, “YES” to yourself.

Stress Management Techniques  Cognitive/Thinking Approach  When you can’t change the situation, change the way you see it. Reframe-See the stressor in a more tolerable view. Adaptation/Flexibility-Developing or adapting your attitudes so that they do not stress you out. Develop a win/win approach to life. Practice positive self-talk. Look for the humor.

Stress Management Techniques  Cognitive/Thinking Approach  Stop worrying so much!  See the choices/options in a situation (don’t take a victim stance).  Not everything you do has to be perfect.  Do you approach situations with an, “All or nothing” stance?  Do you take a competitive, “win/lose” approach?  Stop being too self-critical (focusing on faults vs. strengths).  Develop a tolerance for ambiguity or uncertainty.  Acknowledge positive feedback.  Do you expect every problem to be neatly resolved?

Early Warning Signs of Stress  Emotional Signs  Apathy  Anxiety  Irritability  Mental fatigue  Overcompensation or denial-grandiosity, working too hard, ignoring symptoms

Early Warning Signs of Stress  Physical Signs  Frequent illness, high blood pressure, ulcers, hives, etc.  Physical exhaustion  Reliance on self-medication, including overuse of drugstore remedies like aspirin  Ailments-headache, insomnia, appetite changes, weight loss or gain, indigestion, nausea, diarrhea, constipation, sexual problems

Early Warning Signs of Stress  Behavioral Signs  Avoiding things-keeping to yourself, avoiding work, neglecting responsibility  Doing things to the extremes-alcoholism, gambling, spending sprees, sexual promiscuity  Administrative problems-being late to work, poor appearance, poor personal hygiene, being accident- prone  Legal problems-indebtedness, shoplifting, traffic tickets  Excessive worry about or denial of illness

Stress Management Myths  These are NOT stress management strategies:  Excessive alcohol/drug usage.  Excessive smoking  Excessive gambling  Excessive eating or not eating  Excessive anger  Excessive sexual behavior  Excessive shopping

Sources of Information  management/SR management/SR00031  stress/SR stress/SR00036  “Is It Worth Dying For? How to Make Stress Work for You Not Against You” by Dr. Robert S. Elio and Dennis L. Breo  “50 Signs and Symptoms of Stress”, American Psychological Association,  r= # r= # 

Relaxation