Stress Management and Relaxation Techniques Jen Schumacher February 22nd, 2012 Jen Schumacher February 22nd, 2012

Understanding Stress  Stressors - events or environmental stimulus that cause a person to feel tense or aroused  Stress - physical, mental, and/or emotional strain resulting from stressors  Eustress v. Distress  Stressors - events or environmental stimulus that cause a person to feel tense or aroused  Stress - physical, mental, and/or emotional strain resulting from stressors  Eustress v. Distress “ The aim of stress management, then, is not to eliminate stress entirely but to control it so an optimal level of arousal is present.” Seyle, 1974

Factors that Impact Stress  Duration  Intensity  Frequency  Familiarity  Controllability  Personality  Duration  Intensity  Frequency  Familiarity  Controllability  Personality

Symptoms of Stress  Physical Signs  Emotional Signs  Behavioral Signs  Physical Signs  Emotional Signs  Behavioral Signs

Dealing with Stressors Response Resources Appraisal Event

Tools for Stress Management  Physical:  Nutrition  Exercise  Sleep  Biofeedback  Massage  Progressive Relaxation  Physical:  Nutrition  Exercise  Sleep  Biofeedback  Massage  Progressive Relaxation

Tools for Stress Management  Cognitive (thoughts):  Self-talk  Meditation  Imagery  Refocusing Strategies  Systematic Relaxation  Cognitive (thoughts):  Self-talk  Meditation  Imagery  Refocusing Strategies  Systematic Relaxation

Tools for Stress Management  Behavioral:  Assertiveness  Time-management  Support Groups  Segmentation  The Breath  Behavioral:  Assertiveness  Time-management  Support Groups  Segmentation  The Breath

Relaxation Exercise

Application in the Workplace  Segmentation before and after work  Image the task at hand  10-minute brisk walk  5-minute relaxation  Releasing and refocusing breath  Segmentation before and after work  Image the task at hand  10-minute brisk walk  5-minute relaxation  Releasing and refocusing breath

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