Stress Management Unit

Making Decisions and Setting Goals

Making GREAT Decisions thought to the problem your choices the consequences of each choice and choose the best choice it over afterward thought to the problem your choices the consequences of each choice and choose the best choice it over afterward

Decisions : are the results of your actions and decisions : work together with one or more people : are the results of your actions and decisions : work together with one or more people

Stop, Think, and Go Poor decision – – admit you made a poor decision – talk to someone about your decision and consequences, discuss ways to correct – do your best to correct the situation Poor decision – – admit you made a poor decision – talk to someone about your decision and consequences, discuss ways to correct – do your best to correct the situation

Goal : something that you work toward and hope to achieve –Short term – –Long term - : something that you work toward and hope to achieve –Short term – –Long term -

Six Suggestions for Setting Goals – done in a safe way – feel good about goal – realistic - new goals should be similar to old goals – not contradicting – very clear – approval of family and friends – done in a safe way – feel good about goal – realistic - new goals should be similar to old goals – not contradicting – very clear – approval of family and friends

Action Plan : mutli-step strategy for identifying and achieving goals 1.Select a goal to 2.List what you will do to 3.Identify sources of help 4.Set a reasonable for reaching your goal 5.Establish to evaluate your progress 6. after reaching your goal : mutli-step strategy for identifying and achieving goals 1.Select a goal to 2.List what you will do to 3.Identify sources of help 4.Set a reasonable for reaching your goal 5.Establish to evaluate your progress 6. after reaching your goal

What is Stress?

Stress : is the body’s and mind’s reaction to everyday demands and threats – : negative stress Make a person sick or keep a person from reaching a goal – : positive stress Can help you achieve your goals : is the body’s and mind’s reaction to everyday demands and threats – : negative stress Make a person sick or keep a person from reaching a goal – : positive stress Can help you achieve your goals

Stressor : any stimulus that produces a stress response - biochemical imbalances, mental or physical illness, disabilities, or injuries - poverty, pollution, crowding, noise, or natural disasters : any stimulus that produces a stress response - biochemical imbalances, mental or physical illness, disabilities, or injuries - poverty, pollution, crowding, noise, or natural disasters

Stressor cont. - way you perceive a situation or what you expect from it - negative reactions in the body and mind caused by using tobacco, alcohol, drugs, or not exercising - having a relative or pet die, parents who separate or divorce, or trouble in relationships with peers - way you perceive a situation or what you expect from it - negative reactions in the body and mind caused by using tobacco, alcohol, drugs, or not exercising - having a relative or pet die, parents who separate or divorce, or trouble in relationships with peers

Life Changes That Can Lead to Stress See handout

Physical Response to Stress – body provides you with energy, reflexes, and strength you may need to respond : hormone that are released by the body in times of stress –Breathing speeds up –Heart beats faster –Muscles tense up –Pupils widen –Digestions stops –Blood sugar increases – body provides you with energy, reflexes, and strength you may need to respond : hormone that are released by the body in times of stress –Breathing speeds up –Heart beats faster –Muscles tense up –Pupils widen –Digestions stops –Blood sugar increases

Long-Term Stress Stages : 1st stage, body and mind go on high alert –Fight-or-flight : 2nd stage, body becomes more resistant to disease and injury than normal : 3 rd stage, body cannot take resistance to stressor any longer –Physical fatigue –Pathological fatigue – body’s defense in fighting disease –Psychological fatigue – constant worry : 1st stage, body and mind go on high alert –Fight-or-flight : 2nd stage, body becomes more resistant to disease and injury than normal : 3 rd stage, body cannot take resistance to stressor any longer –Physical fatigue –Pathological fatigue – body’s defense in fighting disease –Psychological fatigue – constant worry

Stress in Your Life

Stress Stress upsets a delicate balance among –Sleep disturbances, panic attacks, and low enjoyment of life : amount of stress that you can handle before you reach a state of too much stress Stress upsets a delicate balance among –Sleep disturbances, panic attacks, and low enjoyment of life : amount of stress that you can handle before you reach a state of too much stress

Stress and Your Personality Type : competitive, high-achieving, most likely to develop heart disease : “laid back”, noncompetitive, less likely to suffer from heart disease : competitive, high-achieving, most likely to develop heart disease : “laid back”, noncompetitive, less likely to suffer from heart disease

Stress and Your Personality Type cont. : seems able to stay healthy despite major or even traumatic stressors –Higher degree of resilience –Change - liked and welcomed –Commitment - purpose and committed to people, activities, and principles –Control - has a senses of power : seems able to stay healthy despite major or even traumatic stressors –Higher degree of resilience –Change - liked and welcomed –Commitment - purpose and committed to people, activities, and principles –Control - has a senses of power

Psychosomatic Response : physical disorder that results from stress rather than from a injury or illness –Psycho = of the mind –Somatic = of the body : physical disorder that results from stress rather than from a injury or illness –Psycho = of the mind –Somatic = of the body

Managing Stress

Dealing with Stress Take –Exercise regularly –Get enough rest –Eat right Learn –Breathing exercises –Tension-releasing exercise Take –Exercise regularly –Get enough rest –Eat right Learn –Breathing exercises –Tension-releasing exercise

Dealing with Stress cont. Build Resiliency – : ability to recover from illness, hardship, and other stressors – : skill or resource than can help you reach a goal Support Empowerment Boundaries Productive use of time Commitment to learning Positive values Social skills Positive identity Build Resiliency – : ability to recover from illness, hardship, and other stressors – : skill or resource than can help you reach a goal Support Empowerment Boundaries Productive use of time Commitment to learning Positive values Social skills Positive identity

Dealing with Stress cont. Change –Use positive self-talk –Be confident about yourself –Don’t worry about thinks out of your control Manage –List and prioritize your projects : arrange items in order of importance –Know and set your limits –Make a schedule Change –Use positive self-talk –Be confident about yourself –Don’t worry about thinks out of your control Manage –List and prioritize your projects : arrange items in order of importance –Know and set your limits –Make a schedule