1. Stress Management and Relaxation Techniques Jen Schumacher February 22nd, 2012 Jen Schumacher February 22nd, 2012

2. Understanding Stress  Stressors - events or environmental stimulus that cause a person to feel tense or aroused  Stress - physical, mental, and/or emotional strain resulting from stressors  Eustress v. Distress  Stressors - events or environmental stimulus that cause a person to feel tense or aroused  Stress - physical, mental, and/or emotional strain resulting from stressors  Eustress v. Distress “ The aim of stress management, then, is not to eliminate stress entirely but to control it so an optimal level of arousal is present.” Seyle, 1974

3. Factors that Impact Stress  Duration  Intensity  Frequency  Familiarity  Controllability  Personality  Duration  Intensity  Frequency  Familiarity  Controllability  Personality

4. Symptoms of Stress  Physical Signs  Emotional Signs  Behavioral Signs  Physical Signs  Emotional Signs  Behavioral Signs

5. Dealing with Stressors Response Resources Appraisal Event

6. Tools for Stress Management  Physical:  Nutrition  Exercise  Sleep  Biofeedback  Massage  Progressive Relaxation  Physical:  Nutrition  Exercise  Sleep  Biofeedback  Massage  Progressive Relaxation

7. Tools for Stress Management  Cognitive (thoughts):  Self-talk  Meditation  Imagery  Refocusing Strategies  Systematic Relaxation  Cognitive (thoughts):  Self-talk  Meditation  Imagery  Refocusing Strategies  Systematic Relaxation

8. Tools for Stress Management  Behavioral:  Assertiveness  Time-management  Support Groups  Segmentation  The Breath  Behavioral:  Assertiveness  Time-management  Support Groups  Segmentation  The Breath

9. Relaxation Exercise

10. Application in the Workplace  Segmentation before and after work  Image the task at hand  10-minute brisk walk  5-minute relaxation  Releasing and refocusing breath  Segmentation before and after work  Image the task at hand  10-minute brisk walk  5-minute relaxation  Releasing and refocusing breath

11. Questions? Thank You! For more information, please visit www.jenschumacher.com.