Are You Stressed? Kathy Kelley

Hans Selye in 1936, who defined it as “the non-specific response of the body to any demand for change”.  Persistent stress could cause animals to develop various diseases similar to those seen in humans, such as heart attacks, stroke, kidney disease and rheumatoid arthritis just as it is in humans. (Chronic) Stress was generally considered as being synonymous with distress and dictionaries defined it as “physical, mental, or emotional strain or tension” or “a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize.”   What is Stress?

As illustrated to the left, increased stress results in increased productivity – up to a point, after which things go rapidly downhill. However, that point or peak differs for each of us, so you need to be sensitive to the early warning symptoms and signs that suggest a stress overload is starting to push you over the hump.  Eustress vs Distress What Does Stress Do?

Routine stress related to the pressures of work, family and other daily responsibilities. Stress brought about by a sudden negative change, such as losing a job, divorce, or illness. Traumatic stress, experienced in an event like a major accident, war, assault, or a natural disaster where one may be seriously hurt or in danger of being killed. 3 Types of Stress

How Do I Cope with Stress? Seek help from a qualified mental health care provider if you are overwhelmed, feel you cannot cope, have suicidal thoughts, or are using drugs or alcohol to cope. Get proper health care for existing or new health problems. Recognize signs of your body's response to stress, such as difficulty sleeping, increased alcohol and other substance use, being easily angered, feeling depressed, and having low energy. Set priorities-decide what must get done and what can wait, and learn to say no to new tasks if they are putting you into overload. How Do I Cope with Stress?

Note what you have accomplished at the end of the day, not what you have been unable to do. Avoid dwelling on problems. If you can't do this on your own, seek help from a qualified mental health professional who can guide you. Exercise regularly-just 30 minutes per day of gentle walking can help boost mood and reduce stress. Schedule regular times for healthy and relaxing activities. Explore stress coping programs, which may incorporate meditation, yoga, tai chi, or other gentle exercises. More on Stress

http://www.mindtools.com/pages/article/newTCS_82.htm Stress Tools: http://www.mindtools.com/pages/main/newMN_TCS.htm Test Your Stressors

Stress Solutions – Start a Stress Diary Smoking Drinking too much Overeating or undereating Zoning out for hours in front of the TV or computer Withdrawing from friends, family, and activities Using pills or drugs to relax Sleeping too much Procrastinating Filling up every minute of the day to avoid facing problems Taking out your stress on others (lashing out, angry outbursts, physical violence) Stress Solutions – Start a Stress Diary

Your Choice Change the situation: Avoid the stressor Dealing with Stressful Situations: The Four A’s Change the situation: Avoid the stressor Alter the stressor Change your reaction: Adapt to the stressor Accept the stressor Your Choice

http://www.dartmouth.edu/~healthed/relax/downloads.html Guided Meditation

Progressive Relaxation http://youtu.be/HFwCKKa--18 Progressive Relaxation