1. Coping with Stress & Change; Developing Personal Resilience Deer Oaks Presentation

2. Defining Stress Stress is any change that requires adaptation. **It is the manner in which individuals respond to current stressors that is important.** There are six common sources of stress:  Major life changes  Social  Unpredictable events  Family  Environmental  Workplace

3. Is Stress/Change Always Bad for You? No, although still sources of stress, minor changes and other stressful experiences (promotion, new homes, etc.) may be beneficial. Positive stress or eustress may be experienced as a “challenge” or an “exciting new project.”  Note: Stress is a part of life; however, when it becomes difficult to manage, individuals may experience physical and psychological symptoms.

4. Facts about the Long-Term Effects of Stress Since stress affects individuals in different ways, it is important to recognize the physical signs of long-term stress, and some of them include:  Ulcers, upset stomach, IBS  Allergies, asthma, bronchitis.  Diabetes  Osteoporosis, arthritis  Exacerbates diseases/conditions including cancer, AIDS, and chronic pain.

5. What are the psychological effects of stress?  Confusion  Anxiety  Depression  Panic attacks  Feeling of guilt  Angry outbursts  Isolation/few close friends  Feeling overwhelmed  Mood swings  Irritability  Resentment  Feeling of powerlessness  Low self esteem  Lack of interest in activities  Memory Problems  Unable to feel happy  Feeling of hopelessness

6. Resilience: The Defense Against Stress Resilience has the following definitions:  The ability to recover readily from misfortune.  The ability to “bounce back” from difficult experiences.  The ability to withstand stress or undergo change successfully or maintain flexibility.

7. Why is Resilience Crucial? Resilience is the most important defense people have against stress. Resilience enables the development of a pool of internal resources to draw upon during stressful situations. Resilience may guard against major traumatic changes, as well as minor daily hassles, that deplete individuals’ coping resources.

8. Personal Resilience: Environmental Factors Researchers have discovered that resiliency is not only developed innately, but the social environment can also greatly influence it. For example, when infants who experienced significant prenatal and perinatal stress were provided with stable support from a caregiver, they experienced the following positive outcomes:  Fewer stressors after birth  Had easy temperaments and high degree of responsivity

9. Personal Resilience Occurs every day Is a personal journey Consists of thoughts and actions that can be acquired with practice Involves growing from adversity in preparation for future stressful events

10. Factors that Contribute to Resilience: Developing Interpersonal Relationships Create a network of caring and supportive individuals whom you love and trust Develop workplace relationships that are positive and encouraging Build mentors who act as role models and guides Form other positive relationships with people who will affirm your self-worth and provide constructive criticism

11. Factors that Contribute to Resilience: Personal Empowerment The ability to set realistic goals and execute relevant plans The aptitude to be introspective while maintaining a high level of self- confidence The skill of assertive communication and problem-solving The capacity to manage feelings and control impulses

12. Strategies to Build Resilience Develop a personal network See crises as challenges not as insurmountable ordeals Recognize and accept that change is a natural phenomena Remain proactive and focused Seize opportunities for growth Protect your self- esteem Keep things in perspective Remain hopeful Change what you can Take decisive action

13. Strategies to Decrease Stress Exercise Three times a week for at least 30 minutes Meditate Try to quiet your mind at least once a day. Take a yoga class once a week. Get a massage. Eat Healthy Eat small meals every 3 to 4 hours. Engage in an activity that you enjoy Reading, drawing, swimming, etc. Sleep restfully Sleep at least 8 hours a night

14. The Importance of Correct Breathing Poor breathing makes it harder to cope with stressful situations. Improper breathing contributes to a number of psychological and physical symptoms. Chest breathing is often associated with emotional distress. Diaphragmatic breathing is the easiest way to elicit the relaxation response.

15. Things to Keep in Mind Decrease overall stress by becoming aware of habitual thoughts and perceptions that may contribute to the stress. Decrease overall stress by challenging the thoughts that create worry and fear.  Remember thoughts and emotions are not permanent. They pass into and out of the body and mind.

16. Positive Quotes to Live By Don't let what you cannot do interfere with what you can do. John Wooden The positive thinker sees the invisible, feels the intangible, and achieves the impossible. Unknown I cannot always control what goes on outside. But I can always control what goes on inside. Wayne Dyer

17. Positive Quotes to Live By It does not matter how many times you get knocked down, but how many times you get up. Vince Lombardi Perseverance is not a long race; it is many short races one after another. Walter Elliott Opportunity dances with those already on the dance floor. H. Jackson Brown, Jr.

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