FACS 56 coping with stress

coping with stress like any problem, best to acknowledge and deal with stress before the situation grows to enormous proportions

coping with stress ineffective ways of dealing with stress: ignoring it dulling it with alcohol or drugs overeating

coping with stress effective ways of dealing with stress: dealing with the cause of the stress reframing your thoughts relieving the symptoms of stress

coping with stress dealing with the cause of the stress: eliminate the trigger event or person EXAMPLE: rush hour traffic change commute time? car pool? work at home? by looking at the trigger we can take control of the situation & reduce stress

coping with stress dealing with the cause of the stress: reframe your thoughts by changing how you think about a person or situation you can reduce stress focus on what you can control in the situation EXAMPLE: difficult co-worker control thoughts—don’t focus on irritating qualities; focus on good traits do they irritate others? it is not personal try to spend as little time as possible with them

participation activity: what can’t be changed pg. 252 think about the kinds of things that can be changed in our lives and those that can’t be changed…this will help us to better make the distinctions in our own lives 1.split into groups 2.brainstorm specific examples of things that are beyond your individual control 3.compile a list that you can all agree on 4.share list with class & discuss similarities and differences

coping with stress dealing with the cause of the stress: relieve symptoms of stress rest & leisure exercise & recreation relaxation techniques seeking support we need to have some stress…but we need to be able to control it

coping with stress: relieving symptoms rest, adequate sleep & leisure: restores body’s ability to deal with stress no use to anyone if you are sick or irritable take a break and come back ready to deal with stress exercise & recreation: reduces stress increases body’s ability to handle stress makes you feel better psychologically & physically

coping with stress: relieving symptoms relaxation techniques: should be a regular part of your life yoga, tai chi, deep breathing, meditation, listening to relaxation tapes, hot baths seeking support: using your resources wisely—value of support from others should not be underestimated may be able to help with responsibilities brainstorm solutions to a problem emotional encouragement/listening ear family, physician, clergy, professional counselors

coping with stress remember that the real cause of stress is our REACTION to people, events, & environment we bring some stress on ourselves by: filling our schedules too full making too many commitments excessively accumulating material possessions review priorities, clarify values, establish goals that allow more time for the things we love—stress reducers

coping with stress ultimately the ball is in your court you can decide to feel helpless & vulnerable to stress or you can decide that you need to be in control at ALL times or you can choose the middle ground— change what you can change adapt to what cannot be changed learn to distinguish between the two

participation activity: relaxation: fives & fifteens pg. 248 …read the lists of examples of relaxation activities that take 5 minutes or 15 minutes …add to the lists ideas that actually interest you, or highlight the ones that are listed that interest you …for 3 days do at least one “5” and at least one “15”—write one sentence each day about your experience with each …continue using the “5”s and “15”s throughout the week and at the end of the week write another sentence about you experience …try a variety of activities so you can see what works and what doesn’t