1. STRESS MANAGEMENT

2. DEFINITION
Your response to an event or situation that calls for a change, threatens the order or safety of your life, or otherwise places an unusual demand on your physical, mental and emotional resources.
STRESS CAN BE GOOD.
STRESS CAN ALSO BE BAD.

3. HOW THE BODY REACTS TO STRESS “FIGHT OR FLIGHT”

4. CHARACTERISTICS OF STRESS
Adrenaline starts pumping.
Breathing quickens.
Heart starts pounding.
Blood pressure increases.
Blood vessels constrict.
Blood rushes to the muscles.

5. IT’S NOT WHAT HAPPENS THAT COUNTS, IT’S HOW YOU REACT TO IT
OUR REACTION TO STRESS
IT’S NOT WHAT HAPPENS THAT COUNTS, IT’S HOW YOU REACT TO IT

6. UNRELIEVED STRESS & SHORT-TERM EFFECTS
Tense muscles leading to headache, backache, recurring colds, etc.
Stomach pain, indigestion, ulcers.
Anxiety, nervousness, tension, helplessness.
Increasing anger or irritability, chest pain.
Depression, exhaustion; insomnia.
Disorganization, time pressure, difficulty completing tasks
Restlessness, boredom, confusion, impulse to run and hide.
Impaired intellectual functioning.

7. UNRELIEVED STRESS & LONG-TERM EFFECTS
Heart disease
Chronic ulcers
Cancer

8. DEALING WITH STRESS!

9. PERSPECTIVE STRESS IS WHAT YOU PERCEIVE IT TO BE.
AN EVENT STRESSFUL TO ONE MAY NOT BE STRESSFUL TO ANOTHER.

10. DO YOU STRESS YOURSELF THROUGH NEGATIVE SELF-TALK?

11. ATTITUDE
YOUR ATTITUDE TOWARDS YOURSELF AND THOSE YOU CARE FOR, AND ABOUT LIFE IN GENERAL, WILL AFFECT HOW YOU DEAL WITH STRESS.

12. EVALUATE
Things that are important & controllable -- take charge of these.
Things that are important & uncontrollable --learn coping skills.
Things that are unimportant & controllable --prioritize these.
Things that are unimportant & uncontrollable -- develop serenity (be calm and accept).

13. MENTAL EXCERCISES
REMIND YOURSELF HOW TO AVOID FALLING INTO THE SAME TRAPS OVER AND OVER AGAIN.

14. PHYSICAL EXCERCISES

15. QUESTIONS?

16. CAMPUS/MIDSHIPMAN STRESS

17. AUGUST/SEPTEMBER ADJUSTING
HOMESICKNESS
VALUES CRISIS
LITTLE FISH IN A BIG POND

18. OCTOBER
GRIEF
MIDTERMS
SOCIAL LIFE
FUTURE

19. NOVEMBER
WHY HAVEN’T I ADJUSTED?
WHY DON’T I HAVE ANY MONEY?

20. DECEMBER FINALS DO I REALLY HAVE TO GO BACK HOME FOR THE HOLIDAYS?
FINANCIAL STRAINS DUE TO TRAVEL & HOLIDAY COSTS

21. JANUARY - JUNE READJUSTMENT AFTER HOLIDAYS SUMMER CRUISE SUMMER JOB
SELECTION OF COLLEGE MAJOR
DEMANDING PHYSICAL REQUIREMENTS FOR NROTC

22. MAJOR STRESS AREAS FOR MEN & WOMEN IN THE MILITARY
MILITARY STRESS
MAJOR STRESS AREAS FOR MEN & WOMEN IN THE MILITARY

23. MALE STRESSORS Family Separation – 19.5% Increased Workload – 17.7%
Financial Problems – 15.5%
Conflicts (work/family) – 14%
Changes in Family – 13.5%

24. FEMALE STRESSORS Family Separation – 19.5% Changes in Family – 17.9%
Increased Workload – 17.1%
Work Relationships – 15.4%
Financial Problems – 14.2%

25. HOW DOES STRESS AFFECT OUR PERFORMANCE?
Arriving late for class/duty/work
Leaving class/work early
Often injured or sick
Performing at a level below expectations
Missing class/work/duty due to illness or injury

26. COPING WITH STRESS
THE BEST WAYS TO DO IT

27. COPING WITH STRESS Developing a plan to resolve stress
Talking to friends/family
Exercising/participating in sports
Engaging in hobbies
Saying a prayer

28. POOR WAYS TO COPE WITH STRESS
Eating
Smoking
Drinking
Drugs
Suicide

29. QUESTIONS?

30. LEARNING WAYS TO MANAGE STRESS CAN IMPROVE YOUR QUALITY OF LIFE.
STRESS BUSTERS
LEARNING WAYS TO MANAGE STRESS CAN IMPROVE YOUR QUALITY OF LIFE.

31. TREAT YOUR BODY RIGHT

32. GET ORGANIZED

33. REHEARSE (VISUALIZE)

34. DO IT NOW!

35. KNOW YOUR LIMITS

36. CHANGE YOUR ATTITUDE

37. TALK IT OVER

38. TAKE A BREAK

39. LEARN TO SAY “NO”

40. SCHEDUAL YOUR STRESS

41. POSITIVE SELF-TALK

42. TAKE CHARGE

43. DEVELOP A SENSE OF HUMOR

44. QUESTIONS?

45. TIME MANAGEMENT

46. SPEND TIME PLANNING AND ORGANIZING

47. SET SMART GOALS
Specific
Measurable
Attainable
Realistic
Time-bounded

48. PRIORITIZE (80/20 RULE)

49. USE A “TO DO” LIST

50. SCHEDULE, BUT BE FLEXIBLE!

51. CONSIDER YOUR BIOLOGICAL PRIME TIME

52. DO THE RIGHT THING RIGHT

53. ELIMINATE THE URGENT

54. PRACTICE THE ART OF INTELLIGENT NEGLECT

55. AVOID BEING A PERFECTIONIST

56. CONQUER PROCRASTINATION

57. LEARN TO SAY “NO”

58. REWARD YOURSELF

59. DISCUSSION QUESTIONS

60. SUMMARY