Emotional Dimension- Stress Management CALM 20

Managing Stress  We all respond to stress differently so, there’s no “one size fits all” solution to managing stress.  But if you feel like the stress in your life is out of control, it’s time to take action. Stress management can teach you healthier ways to cope with stress, help you reduce its harmful effects, and prevent stress from spiraling out of control again in the future.

Managing Stress  Identifying the Stressor(s)  Look closely at what is causing you stress  Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

Stress Journal Start a stress journal  A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down:  What caused your stress (make a guess if you’re unsure)  How you felt, both physically and emotionally  How you acted in response  What you did to make yourself feel better

Good Stress vs. Bad Stress  Eustress is the good stress that motivates you to continue working.  Stress can be a motivator and provide incentive to get the job done  Everyone needs a little bit of stress in their life in order to continue to be happy, motivated, challenged and productive.

Good Stress vs. Bad Stress  Bad stress, or distress, is when the good stress becomes to much to bear or cope with.  Tension builds, there is no longer any fun in the challenge, there seems to be no relief, no end in sight.  This is the kind of stress most of us are familiar with.  Physiological symptoms of distress include:  an increase in blood pressure  rapid breathing  generalized tension.  Behavioral symptoms include overeating, loss of appetite, drinking, smoking and negative coping mechanisms.

Healthy of Unhealthy?  Think about the ways you currently manage and cope with stress in your life.  A stress journal can help you identify them.  Are your coping strategies healthy or unhealthy, helpful or unproductive?

Strategies to Manage Stress  There are many ways to manage stress. The following are just a selection of some ways to manage stress.  Not all of these strategies will work for everyone- You Must find what works for YOU

Strategies to Manage Stress  1. Find out what the Stressor is (stress journal)  Take Action on the Stress  Make a To-Do list  Sort which stressors are most important to complete first

Strategies to Manage Stress  2. Exercise and Eat Healthy  Physical activity is great way to relieve some stress  Eating healthy makes your body feel better- If you put in unhealthy food you might lack energy, or feel worse about your choice (psychologically)

Strategies to Manage Stress  3. Make time for doing something you Enjoy!  Taking time to do something you enjoy will help elevate the stress. Once you have had some time away from the stress you may be able to look at the stress in a different way

Strategies to Managing Stress  4. Spend time with people you Love

Strategies to Managing Stress  5. Talk it Out

Strategies to Manage Stress  6. Have a Positive Attitude!  Keep a positive, realistic attitude. Accept that although you can't control certain things, you're in charge of how you respond.

Strategies to Manage Stress  7. Develop a "stress relief toolbox"  Come up with a list of healthy ways to relax and recharge. Try to implement one or more of these ideas each day, even if you're feeling good. Go for a walk Spend time in nature Call a good friend Play a competitive game of tennis or racquetball Write in your journal Take a long bath Light scented candles Savor a warm cup of coffee or tea Play with a pet Work in your garden Get a massage Curl up with a good book Listen to music Watch a comedy

Stress Tool Box  Tomorrow we will be learning about different ways to manage stress- We will create our own Stress Tool Box of techniques