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STRESS MANAGEMENT UNIT 2 (PART 1).

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Presentation on theme: "STRESS MANAGEMENT UNIT 2 (PART 1)."— Presentation transcript:

1 STRESS MANAGEMENT UNIT 2 (PART 1)

2 The Game of Life What TV show or game best represents your life?
CHOOSE A GAME OR SHOW THAT COULD DESCRIBE YOUR DAY TO DAY LIFE AND EXPLAIN WHY.

3 TERMS STRESSOR – THE DEMANDS OR CHALLENGES OF LIFE
STRESS – THE WEAR AND TEAR ON OUR BODIES USED INTERCHANGEABLE WITH “DISTRESS” EUSTRESS – ACCEPTED OR POSITIVE STRESS EXERCISE, ROLLER COASTERS

4 PHYSICAL STRESS VS. EMOTIONAL STRESS
DEMAND OR PHYSICAL CHANGE TO THE BODY THAT TRIGGERS A “STRESS RESPONSE” TEMPERATURE, EXERCISE, LACK OF SLEEP ANXIETIES, FEARS AND THOUGHTS

5 PHYSICAL STRESS VS. EMOTIONAL STRESS
HORMONES THAT ARE RELEASED ARE THE SAME NOREPINEPHRINE: ELEVATED HEART RATE, BLOOD PRESSURE EPINEPHRINE: RELEASES STORED SUGAR CORTISOL: SOURCE OF ENERGY THAT IS TRIGGERED BY EMOTIONAL STRESS WHEN ELEVATED IN BLOOD FOR LONG PERIODS OF TIME IT BLOCKS THE REMOVAL OF CERTAIN ACIDS AND STRAINS BRAIN’S CELLULAR FUNCTION

6 NEGATIVE EFFECTS OF EMOTIONAL STRESS
“FRIED BRAIN” DECREASED PRODUCTIVITY DECREASED ABILITY TO LEARN INTERFERENCE WITH RELATIONSHIPS EXHAUSTS ENERGY RESERVES CAUSES INCREASED SUSCEPTIBILITY FOR DISEASE (SUCH AS HEART DISEASE)

7 TYPES OF STRESSORS SOCIAL EMOTIONAL PHYSICAL FAMILY DATING
FRIENDS ENEMIES PHYSICAL ENVIRONMENTAL DISEASE PAIN EMOTIONAL FEARS, ANXIETY SILENT MESSAGES WE GIVE OURSELVES “WHAT IF…?” FAMILY DIVORCE FIGHTING BIRTH OF CHILDREN

8 TYPES OF STRESSORS CHEMICAL CHANGE WORK/SCHOOL DECISIONS PHOBIC
DRUGS ALCOHOL CAFFEINE NICOTINE CHANGE MOVING LOSING SOMEONE WORK/SCHOOL DECISIONS PHOBIC COMMUTING MEDIA

9 HOMEWORK: RANK YOUR TOP 3-5 STRESSORS
Name _____________________________ HOMEWORK: RANK YOUR TOP 3-5 STRESSORS On a separate sheet of paper, journal about your top 3 stressors. Explain why each causes distress for you.

10 Management Strategies Breakdown:
Relaxation Techniques Time Management Skills Basic Positive Strategies Self - Talk Analyzing Personality/Behavior Mindset...

11 MANAGING STRESS: RELAXATION TECHNIQUES
1. MUSCLE RELAXATION 2. AUTOGENIC PHRASES START WITH HEAD OR WITH FEET SEPARATELY TENSE YOUR INDIVIDUAL MUSCLE GROUPS HOLD TENSION FOR ABOUT 5 SECONDS RELEASE TENSION SLOWLY TAKE A DEEP BREATH AND BREATH OUT SLOWLY DEEP BREATHING EXERCISES USE CALMING PHRASES: “MY HEARTBEAT IS CALM AND REGULAR” “MY LEFT ARM IS HEAVY AND WARM”

12 MANAGING STRESS: RELAXATION TECHNIQUES
3. IMAGERY TRAINING 4. RECORDINGS “I THINK, THEREFORE I AM” CONCEPT PICTURE CALM PLACES, CALM MUSIC AND USE ALL 5 SENSES HEAR OCEAN, SMELL OCEAN, FEEL SUN AND WIND, PICTURE THE LANDSCAPE, TASTE THE SALT INTRUDING THOUGHTS – LET THEM PASS OR USE THOUGHT-STOPPING TECHNIQUE BIRDS CHIRPING OCEAN WAVES WIND SOUNDS RAIN SOUNDS

13 TIME MANAGEMENT SET GOALS FOR LIFE AND PRIORITIZE
AN OUNCE OF WORK IS WORTH A POUND OF PLANNING 1 HOUR OF PLANNING CAN SAVE YOU 4 HOURS OF EXECUTING WORK!! SCHEDULE FOR INTERRUPTIONS AND BREAKS! DAILY CALENDARS, TO-DO LISTS NOT TO DO LISTS LEARN HOW TO SAY NO

14 30 SECOND RULE IF YOU CAN FINISH IT IN 30 SECONDS OR LESS…. DO IT NOW

15 BASIC AND USEFUL STRATEGIES
POSITIVE NEGATIVE (WON’T WORK) EXERCISE!! THERAPY FRIENDS NUTRITION JOURNALING HUMOR LAUGHTER LOWERS LEVELS OF STRESS HORMONES BODY DOESN’T KNOW THE DIFFERENCE ELLEN'S ADVICE DRINKING SMOKING GAMBLING DRUGS “RETAIL THERAPY”

16 POSITIVE SELF-TALK EFFECTIVE NOT EFFECTIVE THERE’S SO MUCH TO DO
DON’T GET NERVOUS I THINK I CAN HANDLE IT THIS IS GOING TO BE AWFUL I HOPE I CAN DO THIS HE CAN’T SAY THAT TO ME SHE CAN’T DO THAT WHAT IS IT I HAVE TO DO? I’M IN CONTROL I KNOW WAYS TO DEAL WITH THIS I’LL LOOK FOR THE GOOD PARTS I CAN DO THIS WHAT HE SAYS DOESN’T MATTER THE MORE I KEEP MY CONTROL, THE MORE I’M IN CONTROL

17 POSITIVE SELF TALK I’M NOT GOING TO BE ABLE TO GET THIS DONE
I HATE GOING TO SCHOOL I HAVE TO DO THIS

18 PERSONALITY TYPES TYPE A TYPE B COMPETITIVE IMPATIENT AGGRESSIVE
PREOCCUPIED WITH ACHIEVEMENTS NO TIME URGENCY RELAXED WORKS AT OWN, CALM PACE

19 WHICH PERSONALITY TYPE DO YOU IDENTIFY WITH?
EXPLAIN:

20 “TYPE C” PERSONALITY WHAT EVERYONE SHOULD TRY TO FIND A BALANCE TO BE
CHALLENGED RATHER THEN OVERWHELMED IN CONTROL RATHER THAN POWERLESS COMMITTED RATHER THAN LAZY

21 PERSONAL BEHAVIOR PASSIVE AGGRESSIVE
STAND UP FOR PERSONAL RIGHTS AND BELIEFS EXPRESS ALL FEELINGS BUT IN WAYS THAT ARE NOT HELPFUL STEP ON RIGHTS OF OTHERS BLAMING, THREATENING, FIGHTING ANGRY, FRUSTRATED, SELF- RIGHTEOUS DOMINATE, WIN, HUMILIATE MAY FEEL BITTER, LONELY OR GUILTY AFTER GIVING UP RIGHTS BY NOT EXPRESSING FEELINGS, THOUGHTS & BELIEFS LET PEOPLE WALK ALL OVER YOU APOLOGETIC OVERLOOKED DO WHAT YOU ARE TOLD REGARDLESS OF HOW YOU FEEL FEEL HELPLESS AVOID CONFLICT

22 ASSERTIVE BEHAVIOR STANDING UP FOR RIGHTS, FEELINGS, THOUGHTS AND BELIEFS IN DIRECT, HONEST AND HELPFUL WAYS RESPECT YOURSELF AND OTHERS EXPRESS NEEDS OF SELF AND OTHERS EMPHASIZES COMPROMISE FEEL BETTER ABOUT YOURSELF AFTERWARDS

23 MINDSET


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