STRESS TAMING The University Faculty/Staff Assistance Program 700 Ackerman Road., Suite Lisa M. Borelli LISW

DEFINE STRESS Stress can be defined as a perception of a threat and also the perception that you can not deal with the threat Positive stress Distress Perceptions can change with information and experience

WORK/LIFE STRESS 60%-90% of doctor’s visits are stress related Practical problem Emotional hook How we think about stress can influence our mood Assets: Breathing and thoughts

THE STRESS RESPONSE Fight or Flight Perceived Stress Central Nervous System Stress Hormones Increase in BP, pulse, breathing and metabolism, muscle tension, glucose and negative mood states. Decrease in immune response Decrease in ability to focus and concentrate Short term memory Stress related illness Prolonged exposure Premature aging

THE RELAXATION RESPONSE Physiological state of deep rest Parasympathetic Nervous System Create a memory of relaxed mind/body state Practice makes perception change Benefits: short term can lower stress response symptoms Benefits: long term can have a cross over effect, counteract stress response, act as a hormone block and develop a resiliency to stress

RELAXATION TECHNIQUES Mindfulness Yoga Gentle stretching Progressive muscle relaxation Guided imagery Qi Gong Tai Chi Paced breathing and focus Spiritual practice Meditation

STRESS WARNING SIGNS Physical Behavioral Emotional Cognitive Spiritual Relational

SLEEP HYGIENE Establish sleep-wake time Avoid naps in daytime Hot bath or shower Avoid fluids before bedtime Use bed for sleep, not watch TV Exercise early in the day Ask MD about melatonin Clock out of view Quiet, dark and cool Relaxation routine After 30 minutes, get up Caffeine and alcohol

BEHAVIORAL COPING SKILLS Relaxation response Exercise Nutrition Music Prayer/Meditation Journaling Social Support Light Acupuncture Humor Stress Hardiness Paced Breathing Empathy Mindfulness Optimism Self-esteem/mood management Massage

RESILIENCY TRAINING Nurture connections/increase flexibility Look for opportunities Have a hopeful outlook Develop mood management skills Accept changes in life Keep things in perspective Learned behavior, thought and actions

REGULAR EXERCISE Sleep/rest better Manage stress and pain Achieve healthy weight Help prevent type 2 diabetes Strong bones/muscles Strengthens your cardiovascular and respiratory systems Reduce risk of certain cancers Improve quality of life Can help build healthy relationships

CAUSES OF STRESS Environmental Economic Relational Physical People issues Work load Work/Life issues Illness

COMMUNICATION GUIDELINES Acknowledged Listened to Understood Develop your emotional quotient Assertiveness Training Win/Win Content, Appearance & tone of voice

COMMUNICATION CON’T Internal dialogue Supportive Noticing Self-awareness Self-esteem Use flexibility Respect others Direct and open Resolve conflicts Achieve goals Active listening Turn taking

“WHILE WE MAY NOT BE ABLE TO CONTROL ALL THAT HAPPENS TO US, WE CAN CONTROL WHAT HAPPENS INSIDE US.” -Benjamin Franklin

COGNITIVE COPING SKILLS Optimistic outlook Stop-Breathe- Reflect-Choose Brief relaxation exercises Positive self-talk Negative stress cycle Reframing thoughts to be more accurate Distortions Identify underlying beliefs Use cost-benefit analysis

SELF-INVENTORY Physical and positive self-care habits that help me relieve tension on a daily basis Your support circle Action skills I can use to change the situation Attitudes/beliefs that help me view the situation differently One or two life experiences that have taught me to manage stress

REVIEW Physiology Stress response Relaxation response Signs/Symptoms Benefits Sleep hygiene Behavioral coping skills Stress hardiness Resilience Exercise Communication Cognitive coping skills Reframing Self-inventory

To experience a short relaxation exercise go to Click on the Stress Taming CD picture to download track two. This will play an audio version of the relaxation exercise. Don’t forget to track your 15 points on Your Plan For Health!