1. © 2011 South-Western | Cengage Learning GOALS LESSON 5.3 MANAGE STRESS Identify your stress triggers Explain ways to release stress before it builds up

2. © 2011 South-Western | Cengage Learning CUSTOMER SERVICE, 2eLESSON SLIDE 2 5.3 Identify Stress Triggers Internal stressors Chemical stressors Work stressors Decision stressors Physical stressors

3. © 2011 South-Western | Cengage Learning CUSTOMER SERVICE, 2eLESSON SLIDE 3 5.3 Symptoms of Stress Stress is the body’s response to demands placed upon it. Eustress is positive stress. Distress is negative stress.

4. © 2011 South-Western | Cengage Learning CUSTOMER SERVICE, 2eLESSON SLIDE 4 5.3 Physical Effects of Distress Back pain Chest pain Muscle cramps Shortness of breath Low energy Lowered immunity Sleep disorders Appetite disturbances Asthma Heart disease Stroke Rashes Ulcers

5. © 2011 South-Western | Cengage Learning CUSTOMER SERVICE, 2eLESSON SLIDE 5 5.3 Mental Effects of Distress Forgetfulness Obsessive thinking Worry Irrational beliefs Negative self-talk Lack of concentration Impaired decision making

6. © 2011 South-Western | Cengage Learning CUSTOMER SERVICE, 2eLESSON SLIDE 6 5.3 Emotional Effects of Distress Anxiety Frustration Depression Suspicion Pessimism Irritability

7. © 2011 South-Western | Cengage Learning CUSTOMER SERVICE, 2eLESSON SLIDE 7 5.3 Preventing Stress Buildup Avoid or change the situations that cause you stress when possible. Recognize that these situations cause you stress and find ways to release the stress. Learn to recognize stress cues—early warning signals of stress.

8. © 2011 South-Western | Cengage Learning CUSTOMER SERVICE, 2eLESSON SLIDE 8 5.3 Early Warning Signals of Stress Tapping fingers Clenching or grinding teeth Cracking knuckles Clenching fist Tightening neck or back muscles Dry mouth “Butterflies in stomach” Nail biting Racing heart Sour stomach

9. © 2011 South-Western | Cengage Learning CUSTOMER SERVICE, 2eLESSON SLIDE 9 5.3 Stress Management During the Stressful Situation Deep breathing Thought awareness Self-talk Positive thinking

10. © 2011 South-Western | Cengage Learning CUSTOMER SERVICE, 2eLESSON SLIDE 10 5.3 Stress Management Just After the Stressful Situation Stretch Use imagery Go for a walk Write what happened Talk to a trusted friend, coworker, or supervisor Find something to smile about

11. © 2011 South-Western | Cengage Learning CUSTOMER SERVICE, 2eLESSON SLIDE 11 5.3 Stress Management Later On Exercise Talk to friends or family members Get a massage or take a bath Do something nice for yourself