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