1. Stress Management AN OVERVIEW

2. Stress Facts −About 70% of workers are unhappy in their current employment due to work-related stress −Two thirds of Americans require professional assistance to help them cope with stress in their lives

3. What is Stress? −Stress is defined by the National Institute of Health as a feeling of emotional or physical tension. −A stressor is something that causes you stress. Common examples of stressors include family, money, work, etc.

4. Types of Stress −Distress Acute Chronic −Eustress – good stress

5. How Your Body Reacts to Stress −The Stress Response −Fight, Flight, or Freeze Stress causes you to either stay and fight, run for your life, or freeze in your tracks!

6. Physical Responses to Stress −Increased heart rate −Increased blood pressure −Increased blood flow to muscles −Decreased digestion processing −Increased sweat production −Increased dilation of the eyes −Increased endorphins in blood stream

7. Emotional Responses to Stress −Angry outbursts −Burnout −Depression −Anxiety −Withdrawal −Hopelessness −Insomnia −Negative self-talk

8. Locus of Control −Locus of Control Internal External −Can you learn to take control? YES Practice ∼ Make a commitment ∼ Perceive it as a challenge ∼ Take control

9. Simple Ways to Decrease Your Stress

10. Relaxation −How does relaxation help? One of the most cost-efficient ways to reduce stress Significant physiological and emotional responses to relaxation

11. Calming Techniques −Controlled breathing −Progressive muscle relaxation −Positive imagery

12. Controlled Breathing −A simple technique you can even perform in a meeting or at your desk −Allows more oxygen flow to the body and the brain −Allows you time to stop and decompress

13. Progressive Muscle Relaxation −Are you aware of how tense you are throughout the day? −This technique provides relaxation through tension. −Can be done at work!

14. Vividly recall a pleasant experience — Recall where you were... — What time of day it was… — What you were wearing... — What you could see… — What you could smell... — What you could hear... — Who you were with... Positive Imagery

15. Thought Stopping When you have troubling or unwelcome thoughts: −Say to yourself “STOP” −Now inhale, and when you exhale, say the word “calm” to yourself. Let your muscles relax and imagine a pleasant scene −Repeat these steps 3 or 4 times to break the troublesome chain of thought

16. Nutrition and Stress −How many of you “stress eat?” −Stress can affect what we crave, when we crave it, and how much we eat −There are simple things you can do to prevent yourself from eating stress-inducing foods

17. Nutrition and Stress −Snacks can be part of a healthy diet 1 to 2 small healthy snacks along with 3 meals per day make a difference in keeping your blood sugar balanced −Don’t ignore what your stomach tells you Avoid letting your body become stressed by not eating

18. Nutrition & Stress Snack Ideas −Snack alternatives: Salty snack ∼ Instead of chips… whole wheat pretzels Sweet snack ∼ Instead of a candy bar… fruit Fatty snack ∼ Instead of fries… low-fat almond butter

19. Physical Activity and Stress −What is the difference between exercise and physical activity? −How do these help reduce my stress?

20. Physical Activity and Stress −What are some of the benefits of exercise? There are emotional and physical benefits −What type of physical activity is best at reducing stress? Aerobic activity is the best (swimming, running, bike riding, etc.) Although weight bearing exercises do show some stress reducing benefits as well.

21. Time Management and Stress −There are only 24 hours in a day −Learning to use your time wisely is one of the best ways to reduce stress, especially at work

22. Tips for Time Management −Plan −Differentiate −Communicate −Learn to say “no” −Get quality sleep −Protect your day off −Breaks are okay

23. How to differentiate 12 34 Important Not Important UrgentNot Urgent

24. Workplace Resources to Cope −Employee Assistance Program (EAP) −Work/Life Programs