1. Stress Management A Life Skills Workshop Presented by
Dr. Lowell G. Roddy, LMFT
Assistant Director,
Counseling & Testing Center
Austin Peay State University

2. Learning Objectives Learn the characteristics of stress
Learn some common stressors
Using a stress inventory, learn your level of stress
Learn ten ways to reduce your stress level
Practice a stress reduction exercise

3. What is Stress ?
Pressure perceived to be from the outside that can make you feel tense inside.
The rate of wear & tear on the body.
The nonspecific response of the body to any demand made upon it.
It’s the way your mind and body react to any new, threatening or exciting situation.
“It’s what you feel when there’s just too darned much going on!”

4. What stresses you the most?
( A whiteboard exercise )

5. How Stressed Are You? Let's take a little quiz!
Two different instruments. First, give the SBC quiz and let people self score. Discuss the findings. Next, give them the Personal Crises inventory and discuss it, but ask them to actually score it later.

6. Stress Can Be Helpful or Harmful
Helpful (eustress): extra energy to meet physical challenges, solve problems and reach goals
Harmful (distress): can cause headaches, backaches, loss of appetite, fatigue, digestive problems, depression, difficulty focusing thoughts and impaired memory
Interest in studying stress is a fairly recent phenomenon. In the late 60s and 70s, there were two main concerns that led to a more in-depth study of stress.
1. Vietnam veterans were manifesting behaviors related to post-traumatic stress disorder and 2. American industry finally became aware that workers are more productive if they are less stressed. [childcare at the worksite, wellness programs on-site] In response to the rising interest in stress, a Swiss doctor, Hans Selye, suggested there are really two different kinds of stress: “good” stress, which he called eustress, and “bad” stress, which we normally call distress. Our lives have both of them, but we need to limit the amount of distress we experience.

7. Physical Symptoms of Stress
Allergies
Change in appetite
Back pain
Chest pain
Breathlessness
Clammy hands
Dizziness
Fatigue
Racing heartbeat
Muscle tension
Restlessness
Rashes
Sleeping problems
Stomach aches
High blood pressure
Nightmares

8. Behavioral Symptoms of Stress
Neglecting appearance
Arguing
Avoiding tasks and responsibilities
Difficulty concentrating
Being late to work
Overeating
Snapping at people
Increasing use of alcohol or other drugs
Crying easily
Watching more TV
Withdrawing from family and friends

9. Emotional Symptoms of Stress
Anger
Anxiety
Denial of a problem
Depression
Difficulty making decisions
Loneliness
Nervousness
Feeling powerless
Feeling unhappy for no reason
Being easily upset
Worrying frequently
Feeling trapped

10. Events do not cause stress.
Stress is caused by our beliefs about the events.
Examples: Event -An exam is being given tomorrow and I’m not prepared. I have been partying with friends instead of studying.
My interpretation of the event - Now I feel anxious because I want to do well in school, which seems reasonable. My anxiety, however, comes because I don’t want to disappoint my parents (I’m a first generation college student), I don’t want to lose my scholarship, I need to qualify for graduate school, etc. Such thoughts almost make me believe my life is over if I don’t do well on this one test.
It’s pretty clear how destructive that line of thinking is. A more positive line of thinking would be to admit to myself that I have hindered my own progress and that I should apply reasonable study practices for the exam. If I don’t do well, it will be embarrassing, but it will not be the end of the world.
A MAJOR cause of stress is “catastrophizing,” the tendency to see every problem as a catastrophe.

11. How can I manage
my stress?

12. NO!!!

13. YES!!!

14. Good personal habits are essential for stress management.
Eat right – balanced, nutritious diet, with something from all 5 food groups. Minimize sugar, fats, caffeine and alcohol.
Exercise regularly – 30 minutes or more of moderate physical activity 3-5 days a week. An active mind benefits from an active body.
Get enough sleep – 6-9 hours per night.
Take time to relax.
1. Stressed people have three factors working against them when it comes to food: a. loss of appetite, b. feeling too rushed to take time for normal meals, and c. the tendency to use “comfort foods” (sweet, non-nutritious snacks) when they are not hungry. Vicious cycle leading to less effective functioning.
Breakfast really IS the most important meal of the day!
2. Exercise is one the quickest and most effective means of stress reduction.
Sleep – We have a natural circadian rhythm of wakefulness and sleep, which needs to be maintained. When we don’t have regular times go to bed and get up, we interfere with our cycle and feel like we’re always functioning in jet lag. (illustration)

16. Progressive Relaxation
A Stress Reduction Exercise

17. For more in-depth study, enroll in
Questions?
For more in-depth study, enroll in
HHP 4300, Introduction to
Stress Management

18. Stress Management A Life Skills Workshop Presented by
Dr. Lowell G. Roddy, LMFT
Assistant Director,
Counseling & Testing Center
Austin Peay State University