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Managing Stress. Copyright © Houghton Mifflin Company. All rights reserved. 5–25–2 What is stress? “Stress is the nonspecific response of the body to.

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Presentation on theme: "Managing Stress. Copyright © Houghton Mifflin Company. All rights reserved. 5–25–2 What is stress? “Stress is the nonspecific response of the body to."— Presentation transcript:

1 Managing Stress

2 Copyright © Houghton Mifflin Company. All rights reserved. 5–25–2 What is stress? “Stress is the nonspecific response of the body to any demand made upon it.” -- Hans Selye

3 Copyright © Houghton Mifflin Company. All rights reserved. 5–35–3 How can you manage stress? eliminate the avoidable sources of stress, improve your overall attitude maintain a healthy routine.

4 Copyright © Houghton Mifflin Company. All rights reserved. 5–45–4 Avoidable sources of stress Procrastination Multitasking

5 Copyright © Houghton Mifflin Company. All rights reserved. 5–55–5 Why we procrastinate Fear of failure Fear of success Lack of time Poor organization

6 Copyright © Houghton Mifflin Company. All rights reserved. 5–65–6 Ways to discourage procrastination Make your plans part of the public record Periodically step back and check your progress Use “the five minute plan” Take advantage of your momentum

7 Copyright © Houghton Mifflin Company. All rights reserved. 5–75–7 Ways to discourage procrastination (cont’d) Use a timer instead of a watch Be specific in defining your tasks Verbalize your excuses and visualize success

8 Copyright © Houghton Mifflin Company. All rights reserved. 5–85–8 What is multitasking? Working on several tasks simultaneously or Shifting rapidly back and forth between them

9 Copyright © Houghton Mifflin Company. All rights reserved. 5–95–9 Multitasking makes you less productive It causes forgetfulness It interferes with concentration

10 Copyright © Houghton Mifflin Company. All rights reserved. 5–10 Multitasking increases stress It facilitates procrastination It creates a loss of control It can lead to insomnia

11 Copyright © Houghton Mifflin Company. All rights reserved. 5–11 Ways to minimize multitasking Plan out your day Work to completion Keep a notepad handy

12 Copyright © Houghton Mifflin Company. All rights reserved. 5–12 It’s smile and relax, not relax and smile Numerous studies have shown that your facial expressions can affect your emotional response

13 Copyright © Houghton Mifflin Company. All rights reserved. 5–13 Two ways to relax Deep breathing Progressive Muscle Relaxation

14 Copyright © Houghton Mifflin Company. All rights reserved. 5–14 Self-esteem and stress Self-esteem manages stress by reducing criticism from the person closest to you: Yourself

15 Copyright © Houghton Mifflin Company. All rights reserved. 5–15 Ways to improve your self-esteem Rewrite your inner dialogue: If your “self-talk” is discouraging, change the script. Build on your success: Use one win to lead to another. And another.

16 Copyright © Houghton Mifflin Company. All rights reserved. 5–16 The effects of a loss of control Helplessness Anxiety Fear Anger Increased susceptibility to illness

17 Copyright © Houghton Mifflin Company. All rights reserved. 5–17 Ways to take control View obligations as choices Devise multiple coping strategies

18 Copyright © Houghton Mifflin Company. All rights reserved. 5–18 Good health helps build stress resistance Improve your eating habits Get proper sleep Exercise regularly

19 Copyright © Houghton Mifflin Company. All rights reserved. 5–19 The vicious cycle of stress and eating Stress can lead to over- or under- eating Excess or insufficient weight can create stress

20 Copyright © Houghton Mifflin Company. All rights reserved. 5–20 Steps to improve your eating habits Curb overall calorie consumption Avoid butter, red meat, and refined carbohydrates Emphasize healthy fats and whole grain foods Eat lots of fruits and vegetables Drink plenty of water

21 Copyright © Houghton Mifflin Company. All rights reserved. 5–21 The vicious cycle of stress and sleep loss Stress can result in insomnia A lack of sleep can trigger stress

22 Copyright © Houghton Mifflin Company. All rights reserved. 5–22 Steps for proper sleep Sleep in a dark room Keep to a regular sleep schedule Get sufficient sleep Be wary of naps

23 Copyright © Houghton Mifflin Company. All rights reserved. 5–23 Exercise The best antidote for nervous and emotional stress Raises well-being and self-esteem Reduces depression

24 Copyright © Houghton Mifflin Company. All rights reserved. 5–24 Recommendations for exercise Do it regularly Do it aerobically

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