Dealing with Stress Chapter 4

Identify the Source of Stress  Some stressors are easy to detect  Be honest in identifying your stress  Ex = You procrastinate with your work. Your work doesn’t stress you – the putting it off until the last minute does

Defense Mechanisms  How do you cope with stress? 1.Displacement = transferring feels about 1 thing / person to another person 2.Denial = Refusing to admit something unpleasant or painful

3. Projection = Putting the blame on another person 4. Rationalization = making excuses for your behavior / actions 5. Withdrawal = drawing away from people to avoid pain

6. Regression = using inappropriate, childish ways of dealing with stress 7. Selective forgetting = push away painful stressors from your short term memory

Unhealthy Stress Management 1.Smoking / Drinking 2.Overeating / Under eating 3.Withdrawing from friends / family 4.Zoning out for hours in front of TV 5.Avoiding the stress 6.Taking out your stress on others

Stress Management Strategy #1  Avoid unnecessary stress  Learn how to say ‘no’  Avoid people who stress you out  Make a ‘to do list’  Change your environment

Stress Management Strategy #2  Alter the situation  Express your feelings (don’t bottle them up)  Be willing to compromise (meet in the middle)  Be more assertive  Manage your time better

Stress Management Strategy #3  Be flexible & accept things you can’t change  Change your perspective about the stressor  Adjust your standards  Focus on the positive  Don’t try to control the uncontrollable  Learn to forgive

Stress Management Strategy #4  Make time for relaxation  Go for a walk  Write in a journal  Exercise  Listen to music  Watch a movie  Go to a restaurant

Stress Management Strategy #5  Adopt a healthy lifestyle  Exercise regularly  Eat a healthy diet  Reduce caffeine and sugar  Get enough sleep (7 – 8 hours/ night)