STRESS MANAGEMENT
DEFINITION Your response to an event or situation that calls for a change, threatens the order or safety of your life, or otherwise places an unusual demand on your physical, mental and emotional resources. STRESS CAN BE GOOD. STRESS CAN ALSO BE BAD.
HOW THE BODY REACTS TO STRESS “FIGHT OR FLIGHT”
CHARACTERISTICS OF STRESS Adrenaline starts pumping. Breathing quickens. Heart starts pounding. Blood pressure increases. Blood vessels constrict. Blood rushes to the muscles.
IT’S NOT WHAT HAPPENS THAT COUNTS, IT’S HOW YOU REACT TO IT OUR REACTION TO STRESS IT’S NOT WHAT HAPPENS THAT COUNTS, IT’S HOW YOU REACT TO IT
UNRELIEVED STRESS & SHORT-TERM EFFECTS Tense muscles leading to headache, backache, recurring colds, etc. Stomach pain, indigestion, ulcers. Anxiety, nervousness, tension, helplessness. Increasing anger or irritability, chest pain. Depression, exhaustion; insomnia. Disorganization, time pressure, difficulty completing tasks Restlessness, boredom, confusion, impulse to run and hide. Impaired intellectual functioning.
UNRELIEVED STRESS & LONG-TERM EFFECTS Heart disease Chronic ulcers Cancer
DEALING WITH STRESS!
PERSPECTIVE STRESS IS WHAT YOU PERCEIVE IT TO BE. AN EVENT STRESSFUL TO ONE MAY NOT BE STRESSFUL TO ANOTHER.
DO YOU STRESS YOURSELF THROUGH NEGATIVE SELF-TALK?
ATTITUDE YOUR ATTITUDE TOWARDS YOURSELF AND THOSE YOU CARE FOR, AND ABOUT LIFE IN GENERAL, WILL AFFECT HOW YOU DEAL WITH STRESS.
EVALUATE Things that are important & controllable -- take charge of these. Things that are important & uncontrollable --learn coping skills. Things that are unimportant & controllable --prioritize these. Things that are unimportant & uncontrollable -- develop serenity (be calm and accept).
MENTAL EXCERCISES REMIND YOURSELF HOW TO AVOID FALLING INTO THE SAME TRAPS OVER AND OVER AGAIN.
PHYSICAL EXCERCISES
QUESTIONS?
CAMPUS/MIDSHIPMAN STRESS
AUGUST/SEPTEMBER ADJUSTING HOMESICKNESS VALUES CRISIS LITTLE FISH IN A BIG POND
OCTOBER GRIEF MIDTERMS SOCIAL LIFE FUTURE
NOVEMBER WHY HAVEN’T I ADJUSTED? WHY DON’T I HAVE ANY MONEY?
DECEMBER FINALS DO I REALLY HAVE TO GO BACK HOME FOR THE HOLIDAYS? FINANCIAL STRAINS DUE TO TRAVEL & HOLIDAY COSTS
JANUARY - JUNE READJUSTMENT AFTER HOLIDAYS SUMMER CRUISE SUMMER JOB SELECTION OF COLLEGE MAJOR DEMANDING PHYSICAL REQUIREMENTS FOR NROTC
MAJOR STRESS AREAS FOR MEN & WOMEN IN THE MILITARY MILITARY STRESS MAJOR STRESS AREAS FOR MEN & WOMEN IN THE MILITARY
MALE STRESSORS Family Separation – 19.5% Increased Workload – 17.7% Financial Problems – 15.5% Conflicts (work/family) – 14% Changes in Family – 13.5%
FEMALE STRESSORS Family Separation – 19.5% Changes in Family – 17.9% Increased Workload – 17.1% Work Relationships – 15.4% Financial Problems – 14.2%
HOW DOES STRESS AFFECT OUR PERFORMANCE? Arriving late for class/duty/work Leaving class/work early Often injured or sick Performing at a level below expectations Missing class/work/duty due to illness or injury
COPING WITH STRESS THE BEST WAYS TO DO IT
COPING WITH STRESS Developing a plan to resolve stress Talking to friends/family Exercising/participating in sports Engaging in hobbies Saying a prayer
POOR WAYS TO COPE WITH STRESS Eating Smoking Drinking Drugs Suicide
QUESTIONS?
LEARNING WAYS TO MANAGE STRESS CAN IMPROVE YOUR QUALITY OF LIFE. STRESS BUSTERS LEARNING WAYS TO MANAGE STRESS CAN IMPROVE YOUR QUALITY OF LIFE.
TREAT YOUR BODY RIGHT
GET ORGANIZED
REHEARSE (VISUALIZE)
DO IT NOW!
KNOW YOUR LIMITS
CHANGE YOUR ATTITUDE
TALK IT OVER
TAKE A BREAK
LEARN TO SAY “NO”
SCHEDUAL YOUR STRESS
POSITIVE SELF-TALK
TAKE CHARGE
DEVELOP A SENSE OF HUMOR
QUESTIONS?
TIME MANAGEMENT
SPEND TIME PLANNING AND ORGANIZING
SET SMART GOALS Specific Measurable Attainable Realistic Time-bounded
PRIORITIZE (80/20 RULE)
USE A “TO DO” LIST
SCHEDULE, BUT BE FLEXIBLE!
CONSIDER YOUR BIOLOGICAL PRIME TIME
DO THE RIGHT THING RIGHT
ELIMINATE THE URGENT
PRACTICE THE ART OF INTELLIGENT NEGLECT
AVOID BEING A PERFECTIONIST
CONQUER PROCRASTINATION
LEARN TO SAY “NO”
REWARD YOURSELF
DISCUSSION QUESTIONS
SUMMARY