STRESS: Survival Strategies Prepared by: Maria Agnes A. Buquid

O VERVIEW ( OBJECTIVES ) What is Stress? Effects of Stress Dealing with Stress Our Stress Management Plan

W HAT IS S TRESS ? Our response to any situation that we find challenging, frightening, or difficult

 Everyday fact of life  Stress can be good  Excessive stress can be harmful

Perform at your peak level. Fight for your life. Run for your life. Do something super. Perform at your peak level. Fight for your life. Run for your life. Do something super. Put Quite simply  stress is your mind-body preparing for an activity that requires extreme, i.e. greater than normal, energy/performance. The ultimate would be a life or death situation. Except then, we don’t call it stress any more— we’d use terms like fight or flight, adrenaline rush, etc.

You could think of stress as a general arousal level—mental and physical—on a scale of 1 – 10. A zero would not be desirable, or attainable (that would mean you were dead). A ten would not be desirable in most circumstances in life, but it might be, in very extreme situations…

For example, if you wanted to compete with some of the world’s greatest athletes, you might want a somewhat greater than average arousal level, say 6 – 8. For example, if you wanted to compete with some of the world’s greatest athletes, you might want a somewhat greater than average arousal level, say 6 – 8.

Or if you were fighting to save the human race, you might want an even greater arousal level, say 7 – 9. Or if you were fighting to save the human race, you might want an even greater arousal level, say 7 – 9.

Or if you were running for your life, you might even want to get close to a 10…

The pumped-up-ness can be used to take positive action. The pumped-up-ness can be used to take positive action. When action is over, that is a cue When action is over, that is a cue for your mind-body to wind down to a more useable level of arousal. When action is over, that is a cue When action is over, that is a cue for your mind-body to wind down to a more useable level of arousal. You would be glad for every ounce of your arousal if you were fighting to save humanity or running for your life. The difference between this type of arousal and the “bad” kind— what we usually call stress—a couple of simple, yet VERY crucial elements. In a truly dire situation:

If you were trying to jump higher than most mere mortals, you might gear up to a 9 or even 10 when in the act. Afterwards, you’d experience some release, and calm down to a lower level, say maybe 6, that fits the demands required by a lower-demand situation once the action is complete. If you were trying to jump higher than most mere mortals, you might gear up to a 9 or even 10 when in the act. Afterwards, you’d experience some release, and calm down to a lower level, say maybe 6, that fits the demands required by a lower-demand situation once the action is complete.

Now this is where it gets BAD! Now this is where it gets BAD! If your mind-body is geared up to take extreme action, and there is nowhere to run or jump, you get… If your mind-body is geared up to take extreme action, and there is nowhere to run or jump, you get…

And this is where it gets Ugly! And this is where it gets Ugly! If your mind-body If your mind-body is prepared for battle, and there is no way to fight or nowhere to run, you get… If your mind-body is prepared for battle, and there is no way to fight or nowhere to run, you get…

Panic Attack!

Panic AttackExcitement Excitement and panic/anxiety/stress are really very similar reactions (to different extremes). One critical difference is whether you are able to use the mind-body arousal. The other side of the coin is whether you are creating more arousal in a situation than you can use productively.

Negative Stress Results Loss of Motivation Reduces effectiveness Physical, mental, and behavioral problems

Physical Stress Signs Increased breathing Heart rate increase Muscles tighten Cold clammy hands Hand shake

Long Term Physical Signs Less efficient immune system Gastrointestinal tract disorders Fatigue Sleeplessness Longer recovery from injury Endocrine system problems

Mental Stress Signs Anxiety Forgetfulness Depression Apathy

Behavioral Signs of Stress Hostility Listlessness Irritability Under/over eating

Signs of school stress Resist going to school Tired all day Watch the clock Loss of concentration Not open to change Excessive absenteeism

React or Deal with it? Exercise Eat properly Talk to a friend / counselor Join a support group Be active with family Watch more TV Over/under eat Blame others Smoke, drink Drive too fast / recklessly Withdraw

How to Manage Stress Identify your stressors Know how you react Learn techniques to deal with stress Integrate stress management into your daily life

Mental Techniques Time management Organize Re-label Problem solve

Identify Important Things Identify your values Set goals Establish priorities

Diversions Music Hobbies Play Learning Vacation

Physical Techniques Body scan – “relax-let go” Deep breathing Exercise Meditation Imagery Nutrition Rest Laughter

Workplace Skills Delegate Anticipate problems Be assertive Be decisive Organize Balance work and personal time

Stress Management Plan Identify stressors Determine your reactions Techniques currently used Techniques to add or change

Breathe Well & Use a There are lots of stress coping sorts of resources available, on the web—some of those resources are listed on a following slide—and elsewhere. So I won’t go into them here. But I will mention one thing that all of them have in common from many different disciplines and world views. That is deep breathing, and many suggest the use of a key word that you most associate with a state of relaxation. One simple method  Breathe in deeply for a count of 1 - 5, hold for a second or 2, then breathe out slowly for a count of 5 – 1. Focus on a word or two as you exhale—a word like relax, calm, cool, tranquil, peaceful, ohm, whatever floats your boat—whatever gives you the strongest association with the state of mind that you want to move towards. Imagine as though it is reverberating from the back of your mind…Repeat as many times as works for you…The more you practice attaining a relaxation response, the more automatic and easy and natural it will become when you really want to get it, when you need it. There are lots of stress coping sorts of resources available, on the web—some of those resources are listed on a following slide—and elsewhere. So I won’t go into them here. But I will mention one thing that all of them have in common from many different disciplines and world views. That is deep breathing, and many suggest the use of a key word that you most associate with a state of relaxation. One simple method  Breathe in deeply for a count of 1 - 5, hold for a second or 2, then breathe out slowly for a count of 5 – 1. Focus on a word or two as you exhale—a word like relax, calm, cool, tranquil, peaceful, ohm, whatever floats your boat—whatever gives you the strongest association with the state of mind that you want to move towards. Imagine as though it is reverberating from the back of your mind…Repeat as many times as works for you…The more you practice attaining a relaxation response, the more automatic and easy and natural it will become when you really want to get it, when you need it.

One last word—Optimal is Sooo Individual One last word—Optimal is Sooo Individual Stress level and optimal performance is very individual. Some people are naturally more high strung and may do well with a slightly for many types of activities. Stress level and optimal performance is very individual. Some people are naturally more high strung and may do well with a slightly higher level for many types of activities. Some people are naturally more “low strung” and the same level would impede their performance, and would want a to do their best. Some people are naturally more “low strung” and the same level would impede their performance, and would want a lower level to do their best. Develop awareness of your own level of optimal performance. When it is for your current activity, practice your relaxation response to move down to a better zone to enable useful action. Develop awareness of your own level of optimal performance. When it is too high for your current activity, practice your relaxation response to move down to a better zone to enable useful action. The

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