“ Stress is nothing more than a socially acceptable form of mental illness ” Richard Carlson Stress Management 101

Stress Management: Definitions  What is Stress Stress is a reaction or a response  If you “stress” about a test, the test is NOT the stress, your body’s reaction is the stress Stressor: causes a reaction/stimulus  The test is a stressor. It is the reason that you feel, think, or act differently Sign: effect of stress  Sign (otherwise known as symptom) is the effect of stress on your body. It is also often how you and others around you know you are stressed. Breakdown using the Test Example  Stressor = Test  Stress = Your muscles tense and heart rate jumps  Sign = You have a headache and tap your toes nonstop

“Circumstances don’t make a person; they reveal him or her.” Richard Carlson  Step #1 of Stress Management = Know your Stressors What things, people, places, sounds, smells, thoughts, events, or memories cause you to feel stressed?  __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________

“The unexamined life is not worth living.” Socrates  Step Two of Stress Management = Know your Stress (your reactions to stressors)  Body Reactions What does your body do? Do you feel tight muscles, heart race, stomach upset, etc….  __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________

Step Two Continued: Know your Stress Thinking Reactions What races through your head when you “feel stressed.” Do you think of the worst thing that could happen, Do you make excuses, Are you hard on yourself, Do you worry?  __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________

Step Two Continued: Know Your Stress  Feeling Reactions Besides feeling “stressed” what other emotions have you felt when stressors present themselves; scared, sad, angry, frustrated, defeated, anxious, nervous….?  __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________

“Stress is an ignorant state. It believes that everything is an emergency.” Author Unknown  Step Two continued: know your Stress  Actions How to you behave when you are stressed? Are you quiet, are you rude to others, do you stay calm or does everyone know when you are “stressed.”  __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________

So I am Stressed….Now What!?  Step Three: Know your Signs  This can be tricky to figure out how Stress Reactions are different from stress signs. Here is a question to help you figure it out: “At point do I realize that I feel stressed?” It is at that point that the reactions become signs…because now you know. When you know you can DO something!

“For fast acting relief, try slowing down.” Lily Tomlin  I Know I am Stressed when: __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________  Other people who care about me have said that THEY know I am stressed when: __________________ __________________ __________________ __________________ __________________ __________________ __________________ __________________

“Confidence and courage come through preparation and practice.” Author Unknown  There are two ways to manage stress. Be a Buda - Preventative Maintenance  Dealing with stress is HARD and it will always be a part of life, so be prepared.  Prepare for Stress with the four F-words:  Family & Friends: healthy, supportive relationships  Faith: faith of any kind (religious or otherwise) builds confidence and calmness  Fitness: exercise regularly, eat well, and sleep great  Fun: Too much work can be as dangerous as no work. Make sure you have activities in your daily life that you enjoy (scrap booking, walking a pet, reading, music).

Managing Stress In the Moment: Build a Toolbox _______________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________  Even if you “be a Buda” everyday stressors will still present themselves (and rarely to they give you a warning!). So build a personal stress- management toolbox that you can use when your Stress Reactions become Stress Signs Deep Breathing Going for a walk Calling a friend Stretching/Yoga Eat a piece of chocolate

SMART Goals & Stress Management  Use your SMART Goal setting skills to manage your stress Specific, Measurable, Attainable, Rewarding, Timely  Examples for Preventative stress management “I am going to walk three days a week with a friend or family member.”  Examples for Immediate stress management “I am going to try deep breathing or writing in my journal every time I notice one of my stress signs.” ________________________________________________ ______________________________________________ ______________________________________________