STRESS 101

What Is Stress? Stress has two parts: the stressor (or cause) and the body’s response to that stressor Stress has two parts: the stressor (or cause) and the body’s response to that stressor 2 Types of Stress 2 Types of Stress Eustress = Good stress Eustress = Good stress Distress = Bad stress Distress = Bad stress

We Need Stress? Yes! A small amount of stress is motivating. Yes! A small amount of stress is motivating. Eustress (good stress) is healthy. Eustress (good stress) is healthy. Believe it or not, having no stress is as unhealthy as having tons of stress. Believe it or not, having no stress is as unhealthy as having tons of stress. The key is to eliminate all but the necessary stressors in your life. The key is to eliminate all but the necessary stressors in your life.

Why Are You Stressed? Everyone has different sources of stress. Everyone has different sources of stress. Perception Perception 2 people may react to a potentially stressful event very differently. 2 people may react to a potentially stressful event very differently. The body reacts the same way, whether stress is real or perceived. The body reacts the same way, whether stress is real or perceived.

Sources of Stress Work Work Relationships Relationships Health Health Change Finances Noise These are just a few of the major sources of stress. Each has many details and can be a good type of stress, too!

Manage Your Time Buy a day-planner or calendar. Buy a day-planner or calendar. Make to-do lists the night before. Make to-do lists the night before. Prioritize your tasks. Prioritize your tasks. Set goals: Set goals: What do you want to get done today, this week, this month? What do you want to get done today, this week, this month? Schedule extra time into your day. Schedule extra time into your day. “It’s not about Time Management, it’s about having energy to use your time effectively.”

Goes along with time management Goes along with time management When things are where you can easily find them, you save time and frustration! When things are where you can easily find them, you save time and frustration! Depending on your needs at school or at home, getting organized could mean anything from a shoe organizer to an office filing system! Depending on your needs at school or at home, getting organized could mean anything from a shoe organizer to an office filing system! Other ideas: key & coat racks, stackable totes (for anything from jewelry to Christmas decorations!), book shelves (good in the kitchen, too) bags or boxes on wheels (help carry large loads), message board by the phone (dry erase, corkboard) Other ideas: key & coat racks, stackable totes (for anything from jewelry to Christmas decorations!), book shelves (good in the kitchen, too) bags or boxes on wheels (help carry large loads), message board by the phone (dry erase, corkboard) Get Organized

Breathe! Breathing exercises are the easiest, cheapest ways to relieve stress. Breathing exercises are the easiest, cheapest ways to relieve stress. The exercises are simple and can be done anywhere. The exercises are simple and can be done anywhere. You will feel immediate results! You will feel immediate results!

Get Some ZZZ’s Sleep is essential to decrease stress. Sleep is essential to decrease stress. 7-8 hours a night has significant health benefits. 7-8 hours a night has significant health benefits. Make sleep a habit. Make sleep a habit. Go to bed at the same time every night. Go to bed at the same time every night. Get up at the same time every day. Get up at the same time every day. DO: Relax before bed. DO: Relax before bed. DON’T: Relax in the bedroom before bed. DON’T: Relax in the bedroom before bed. Avoid reading, watching TV, or doing work-related activities in the bedroom Avoid reading, watching TV, or doing work-related activities in the bedroom

Eat Right Stress depletes vitamins B & C. Stress depletes vitamins B & C. Find these vitamins in: Find these vitamins in: Cereal Cereal Leafy green vegetables Leafy green vegetables Liver Liver Fish Fish Citrus fruits Citrus fruits Tomatoes Tomatoes Potatoes Potatoes Broccoli Broccoli Cabbage Cabbage Avoid foods loaded with sugar, as you will experience an energy crash later. Limit caffeine & alcohol intake. Moderate amounts have healthy benefits: Caffeine increases alertness Alcohol promotes heart health

Get Moving! Exercise can decrease stress levels and elevate mood! Exercise can decrease stress levels and elevate mood! Try to get at least 30 minutes a day (if you’re not already exercising). Try to get at least 30 minutes a day (if you’re not already exercising). Find something that works with your schedule. Find something that works with your schedule. If you are already pressed for time, adding one more thing in your day is not going to help your stress level! If you are already pressed for time, adding one more thing in your day is not going to help your stress level!

Relationships Think about the people you have relationships with: Think about the people you have relationships with: Significant others Significant others Your children Your children Family Family Co-workers Co-workers Friends Friends Neighbors Neighbors The list goes on… The list goes on… Questions to ask yourself: How do these people affect your stress levels? Are your relationships with these people healthy? The people around you have a significant impact on your life. If this impact is an unpleasant one, take steps to fix/terminate the relationship.

Drugs & Stress Drugs & Stress Drugs (prescription & recreational) can be a cause of stress due to side effects or withdrawal. Drugs (prescription & recreational) can be a cause of stress due to side effects or withdrawal. Some common stress- inducing drugs include: caffeine, alcohol, nicotine, & antidepressants. Some common stress- inducing drugs include: caffeine, alcohol, nicotine, & antidepressants. Tricyclic antidepressants (TCAs) are among the most commonly-used prescription drugs. Side effects relative to stress: headache, increased appetite, & weight gain

Questions? And for more information: And for more information: