1. Kristin Marvin, Psy.D. Post Doctoral Fellow January 2010

2. Topics to Cover What is Stress Effects of Stress Physiological, psychological and behavioral Dealing with Stress Do you deal with it appropriately? Steps to reduce stress Stress Management Exercises Your Own Stress Management Plan.

3. What is Stress? Emotional response to a situation Body alerts you to the situation Fight or flight- adrenalin and cortisol Scary, challenging, difficult situations Can be good…but… Too much  negative effects (distress) Body can’t differentiate what’s real or not Recovery is important normal=heightened Different for everyone

4. Stress Can Be Helpful

5. Personality Types and Stress Type A Aggressive Heart disease Type B Assertive Generally healthy Type C Passive Cancer

6. How Do You Respond to Stress? Fight Fired up Agitated/unable to sit still Ready to “fight” anyone verbally or emotionally Overly emotional Flight Withdrawn or depressed Shut down and/or space out Freeze Tense and frozen Can’t do anything Underlying agitation

7. Physiological Responses to Stress Short Term Responses: Increased breathing Heart rate increase Muscles tighten Cold clammy hands Hands shake Increased irritability Headaches Gastrointestinal upset Long Term Responses: Immune system less efficient GI tract disorders Fatigue/sleeplessness Longer recovery from injury Skin problems Heart disease

8. Psychological Responses to Stress Anxiety Generalized worrying Future Anger Usually is masking depression Depression Hopeless/helpless Out of control

9. Behavioral Responses to Stress You can’t change other people, but you can change your behaviors. Hostility Towards self, coworkers, etc Listlessness Not wanting to come to work, moping around, generally not caring Irritability Under/over eating (control) Isolating

10. Are You in Control of Your Stress? When I’m agitated I know how to quickly calm and soothe myself I can easily let go of my anger I can turn to others at work to help me calm down and feel better When I come home at night, I walk in the door feeling alert and relaxed I am seldom distracted or moody I’m able to recognize upsets that others seem to be experiencing I easily turn to friends or family members for a calming influence When my energy is low, I know how to boost it

11. Steps To Stress Management 1. Identify your stressors! * 2. Talk to someone 3. Organize your to-do list 4. Start journaling when you get stressed 5. Mindfulness and Relaxation Techniques 6. Adopt a healthy lifestyle 1. Exercise/nutrition 2. Reduce caffeine and sugars 3. Avoid negative ways to cope (drugs, cigarettes, etc) 4. Be with positive family members 7. Get involved with something you care about

12. Steps to Stress Management Cont… 8.The Four A’s: 1. Avoid unnecessary stressors 2. Alter the situation 3. Adapt to the stressor 4. Accept the things you cant change

13. Your Stress Management Plan Identify your stressors Learn techniques to deal with stress These should be accessible at work! Self-statements Communication- assertiveness Sleep hygiene Get a support system Look at what you have done (what works, what doesn’t) Implement new techniques

14. Prioritizing Your To Do List* * See handout “Prioritizing Your To Do List

15. Breathing/Mindfulness Exercise

16. Progressive Muscle Relaxation Exercise

17. Summary Stress is a reaction to a difficult, scary or challenging event Too much can lead to long term physiological problems and psychological disorders. Ways of coping with stress Healthy vs unhealthy Mindfulness, breathing techniques Prioritizing your to do list Support systems Check in with what’s worked, what hasn’t worked and what may in the future

18. QUESTIONS?? COMMENTS?? Kristin Marvin, Psy.D Kristin.marvin@fresnocitycollege.edu 442-4600 x 8056 SC216

19. Some Books and Info Mindfulness: 1. Mindfulness-Based Stress Reduction Fresno MBSRfresno.com 2. Thich Nhat Hanh: The Miracle of Mindfulness 3. The Power of Now: Eckhart Tolle General Stress Reduction/PTSD: 1. Stress Management: A Comprehensive Guide to Wellness. Charlesworth and Nathan 2. Anxiety and Phobia Workbook. Bourne 3. PTSD Workbook. Williams, Poijula

20. Kristin Marvin, Psy.D January 2010