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

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

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

4 What stresses you the most? ( A whiteboard exercise )

5 How Stressed Are You?

6 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

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

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

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

10 Events do not cause stress. Stress is caused by our beliefs about the events.

11 How can I manage my stress?

12 NO!!!

13 YES!!!

14 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. 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. 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. Get enough sleep – 6-9 hours per night. Take time to relax. Take time to relax.

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16 Progressive Relaxation A Stress Reduction Exercise

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

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