Stress Management A Life Skills Workshop Presented by Dr. Lowell G. Roddy, LMFT Assistant Director, Counseling & Testing Center Austin Peay State University

Learning Objectives Learn the characteristics of stress Learn some common stressors Using a stress inventory, learn your level of stress Learn ten ways to reduce your stress level Practice a stress reduction exercise

What is Stress ? Pressure perceived to be from the outside that can make you feel tense inside. The rate of wear & tear on the body. The nonspecific response of the body to any demand made upon it. It’s the way your mind and body react to any new, threatening or exciting situation. “It’s what you feel when there’s just too darned much going on!”

What stresses you the most? ( A whiteboard exercise )

How Stressed Are You? Let's take a little quiz! Two different instruments. First, give the SBC quiz and let people self score. Discuss the findings. Next, give them the Personal Crises inventory and discuss it, but ask them to actually score it later.

Stress Can Be Helpful or Harmful Helpful (eustress): extra energy to meet physical challenges, solve problems and reach goals Harmful (distress): can cause headaches, backaches, loss of appetite, fatigue, digestive problems, depression, difficulty focusing thoughts and impaired memory Interest in studying stress is a fairly recent phenomenon. In the late 60s and 70s, there were two main concerns that led to a more in-depth study of stress. 1. Vietnam veterans were manifesting behaviors related to post-traumatic stress disorder and 2. American industry finally became aware that workers are more productive if they are less stressed. [childcare at the worksite, wellness programs on-site] In response to the rising interest in stress, a Swiss doctor, Hans Selye, suggested there are really two different kinds of stress: “good” stress, which he called eustress, and “bad” stress, which we normally call distress. Our lives have both of them, but we need to limit the amount of distress we experience.

Physical Symptoms of Stress Allergies Change in appetite Back pain Chest pain Breathlessness Clammy hands Dizziness Fatigue Racing heartbeat Muscle tension Restlessness Rashes Sleeping problems Stomach aches High blood pressure Nightmares

Behavioral Symptoms of Stress Neglecting appearance Arguing Avoiding tasks and responsibilities Difficulty concentrating Being late to work Overeating Snapping at people Increasing use of alcohol or other drugs Crying easily Watching more TV Withdrawing from family and friends

Emotional Symptoms of Stress Anger Anxiety Denial of a problem Depression Difficulty making decisions Loneliness Nervousness Feeling powerless Feeling unhappy for no reason Being easily upset Worrying frequently Feeling trapped

Events do not cause stress. Stress is caused by our beliefs about the events. Examples: Event -An exam is being given tomorrow and I’m not prepared. I have been partying with friends instead of studying. My interpretation of the event - Now I feel anxious because I want to do well in school, which seems reasonable. My anxiety, however, comes because I don’t want to disappoint my parents (I’m a first generation college student), I don’t want to lose my scholarship, I need to qualify for graduate school, etc. Such thoughts almost make me believe my life is over if I don’t do well on this one test. It’s pretty clear how destructive that line of thinking is. A more positive line of thinking would be to admit to myself that I have hindered my own progress and that I should apply reasonable study practices for the exam. If I don’t do well, it will be embarrassing, but it will not be the end of the world. A MAJOR cause of stress is “catastrophizing,” the tendency to see every problem as a catastrophe.

How can I manage my stress?

NO!!!

YES!!!

Good personal habits are essential for stress management. Eat right – balanced, nutritious diet, with something from all 5 food groups. Minimize sugar, fats, caffeine and alcohol. Exercise regularly – 30 minutes or more of moderate physical activity 3-5 days a week. An active mind benefits from an active body. Get enough sleep – 6-9 hours per night. Take time to relax. 1. Stressed people have three factors working against them when it comes to food: a. loss of appetite, b. feeling too rushed to take time for normal meals, and c. the tendency to use “comfort foods” (sweet, non-nutritious snacks) when they are not hungry. Vicious cycle leading to less effective functioning. Breakfast really IS the most important meal of the day! 2. Exercise is one the quickest and most effective means of stress reduction. Sleep – We have a natural circadian rhythm of wakefulness and sleep, which needs to be maintained. When we don’t have regular times go to bed and get up, we interfere with our cycle and feel like we’re always functioning in jet lag. (illustration)

Progressive Relaxation A Stress Reduction Exercise

For more in-depth study, enroll in Questions? For more in-depth study, enroll in HHP 4300, Introduction to Stress Management

Stress Management A Life Skills Workshop Presented by Dr. Lowell G. Roddy, LMFT Assistant Director, Counseling & Testing Center Austin Peay State University