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Managing Stress Richard Merkin Middle School February 24, 2016 Presented by: Erin Acimovic, Counselor.

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Presentation on theme: "Managing Stress Richard Merkin Middle School February 24, 2016 Presented by: Erin Acimovic, Counselor."— Presentation transcript:

1 Managing Stress Richard Merkin Middle School February 24, 2016 Presented by: Erin Acimovic, Counselor

2  Define stress and where it comes from  Learn how to identify if you may be suffering from too much stress  What can be done to decrease and prevent stress Workshop Objectives

3 In pairs:  Think about a time when you were stressed and found a way to manage your reaction and feelings.  Turn to your neighbor and finish this sentence: “One of the best things I can do for myself when I am feeling stressed is... “ Warm Up: Stress Busters

4  Physical, mental or emotional response to events that cause bodily or mental tension  Makes you feel frustrated, nervous, anxious or angry, irritable  Can be a good thing  Can also be harmful What is stress?

5  Having no time for yourself  Environmental issues- noise, lack of space, disorganization, etc.  Personal concerns- financial, health, etc.  Family dysfunction/poor communication  Too much to do and no time to keep up  Lack of support  Work-related concerns (e.g., tension with coworkers) Common Sources of Parent Stress

6  Good  Energizes and motivates us to do our best work (productivity)  When we face our challenges, we build our resilience  Bad  We feel overwhelmed and we do not function at our best  Too much stress over a long period of time  When stress response runs overtime, our bodies do not have a chance to rest, restore, and recuperate, which can result in compromised physical and mental health. Good Stress vs. Bad Stress

7  We perceive a threat (real or imagined)  “fight or flight” response allows us to survive physical threats.  Central nervous system sends stress hormones to signal an increase in heart rate, blood pressure, metabolism, and muscle tension.  Chronic stress continually sends more stress hormones  to toxic levels How do our bodies react to stress?

8 Our stress emotions during “fight or flight” response

9 This can be done by listening to our body signals and learning healthy ways to handle stress. How to spot BAD stress?

10 Symptoms of long-term/BAD stress Cognitive Memory problems Inability to concentrate Continuous worry Racing thoughts Emotional Feeling down Feeling overwhelmed Irritability (short temper) Inability to relax Physical Excessive perspiration Chest pains/elevated heart Frequent colds/illness Nausea, dizziness or headaches, stomacheaches Behavioral Increase/decrease appetite Nervous habits Difficulty/irregular sleeping Excessive use of alcohol, cigarettes, or drugs

11  Increased risk of illness  Increased risk of accidents  Decreased satisfaction with life  Increased risk of alcohol and/or drug abuse Potential Effects of Long-Term Stress

12 In pairs or small groups discuss the following questions:  What are my sources of stress?  How do I know when I am experiencing stress?  What are my stress reactions? Knowing Your Sources and Signs of Stress: Activity

13 Thought-Behavior-Emotion Cycle

14 Focus on what is in your controlPut aside what is out of your control Examples: Rank work and personal obligations Your thoughts and reactions to events and people Focusing on areas in your control results in: Feeling empowered Feeling relief Examples: How people respond to you Other people’s feelings Focusing on areas outside of your control results in: Feeling hopeless Feeling anxious Feeling STRESSED The Role of Control in Stress Reduction

15 What is a coping strategy?  Way of managing stressful situations  Goal: reduce, tolerate, or minimize stress  Individualized Create a coping strategy toolbox: a collection of strategies that are successful for you Strategies to Reduce Stress

16  Recognize that thoughts impact your behavior and emotions  “Talk back” to your unhelpful thoughts  Focus on what you can control vs. out of your control Our Personal Role in Stress Reduction

17  Eat a well-balanced diet: drink fluids low in sugar, calories, and caffeine; have healthy snacks and drink water!  Sleep well  Exercise: any activity that you find enjoyable  Create time each day to decompress  Talk with friends, peers, avoid gossip and hurtful conversations  Write in a journal  Reward yourself for a job well done Every Day Strategies to Reduce Stress

18  Helps identify and understand your stress experiences  Builds awareness of how you react to stress  Reveals common themes or circumstances associated with your experience and reaction to stress  Informs your next steps in learning how to manage stress based on your strengths and challenges Using a Stress Log

19 Steps:  Record : your stressors within a time period and rate your stress response  Review: the types of stressors you experienced, your response, their frequency, and any common themes  Note Next Steps: including your strengths, challenges, and plans to improve how you will manage stress Keeping a Stress Log

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22  Progressive relaxation (muscular tension and release)  https://www.youtube.com/watch?v=1nZEdqcGVzo https://www.youtube.com/watch?v=1nZEdqcGVzo  https://www.youtube.com/watch?v=9x3tl81NW3w  Deep breathing (abdominal)  https://www.youtube.com/watch?v=mH7EmmgSZQE  Take a mental vacation (positive, calming imagery, thought stopping, positive self-statements)  Thematice Imagery Script  Communication techniques: active listening, effective feedback  Practice mindfulness daily- present moment awareness, positive self-talk What can I do to RELAX?

23 https://www.youtube.com/watch?v=mH7EmmgSZQE

24 Thank you for your attention “Stress is not what happens to us. It is our response to what happens. And response is something we can control.” - Rev. Maureen Kiloran


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