Surviving the Onslaught: Managing Your Stress Against Overwhelming Odds Presented by: Wendy Gruver, Texas A&M- Commerce Steve Saladin, University of Idaho

What is stress? A physical and psychological response to an event or events that upset our personal balance in some way

Three categories of stressors…  Frustrations  Prevent you from meeting your needs or achieving goals  Conflicts  Two or more incompatible needs or goals  Pressures  Expectations of others or demands on self

The stress reaction… Stress hormones released into body Increasing pulse and blood pressure Increasing respiration Increasing alertness of eyes, ears, and nose

Intellectual symptoms…  Feeling incompetent.  Forgetting things.  Feeling confused.  Difficulty making decisions.  Problems concentrating.

Intellectual symptoms…  Feeling like you have lost your mind.  Loss of objectivity.  Poor judgment.  Seeing only the negative.  Repetitive or racing thoughts.

Emotional symptoms…  Moody and hypersensitive.  Depression.  Restlessness and anxiety.  Easily irritated, “on edge”.  Angry and resentful.

Emotional symptoms…  Feeling overwhelmed.  Lacking confidence.  Apathy.  Lack of motivation.  Urge to laugh or cry at inappropriate times.

Physical symptoms…  Sleep disturbances.  Fatigue.  Headaches.  Digestive problems.  Muscle tension and pain.

Physical symptoms…  Chest pain, irregular heartbeat.  High blood pressure.  Asthma or shortness of breath.  Weight gain or loss.  Skin problems.  Decreased sex drive  Decreased sex drive.

Behavioral symptoms…  Increasing alcohol and drug use.  Isolating yourself from others.  Eating more or less.  Neglecting your responsibilities.  Sleeping too much or too little.

Behavioral symptoms…  Losing your temper.  Overreacting to unexpected problems.  Nervous habits (e.g. nail biting, pacing).  Teeth grinding or jaw clenching.  Overdoing activities such as exercising or shopping.  Escape behavior.

Stress vs. Burnout…  Characterized by over- engagement  Emotions are overreactive  Produces helplessness and hopelessness  Exhausts physical energy  Leads to anxiety disorders  Causes disintegration  Primary damage is physical  Stress may kill you prematurely, and you won’t have enough time to finish what you started  Characterized by disengagement  Emotions are blunted  Produces helplessness and hopelessness  Exhausts motivation and drive, ideals and hope  Leads to paranoia, detachment, and depression  Causes demoralization  Primary damage is emotional  Burnout may never kill you, but your life may not seem worth living

Lifestyle habits to reduce stress…  Adequate sleep  Regular sleep schedule  Connect with others  Develop a hobby

Lifestyle habits to reduce stress…  Regular exercise  Reduce caffeine and sugar  Balanced, nutritious diet  Don’t self-medicate  Do something for YOURSELF everyday

Changing thinking and emotional responses…  Express feelings instead of suppressing them  Realistic expectations  Reframe problems  Maintain sense of humor, and remember... It could be worse

Changing thinking and emotional responses…  Don’t try to control events or other people  Anticipate problems  Plan & expect the unexpected  Delegate…and then let it go  Remember, Poor planning on their part….

DOES NOT CONSTITUTE AN EMERGENCY ON YOUR PART!!!

Meeting the challenge of stress…  Manage time  Prioritize  Schedule time for work and recreation  Delegate  Use your support network

Options for reducing stress…  Listening to music  Aromatherapy  Deep breathing  Exercise  Yoga  Meditation

Options for reducing stress…  Massage  Talking/Sharing  Scheduling down time  Relaxation exercises  Counseling  Biofeedback

The Important thing is to find what works for you…. AND DO IT

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