1. Training Workshop 3 Topic: Stress Management

2. Learning Objectives To distinguish the different sources of stress To identify the effects on stress To use the Holmes-Rahe Scale checking your stress level To recognize the 10 of benefits of stress management To design your individual stress plan

3. What is stress ? Stress is the "wear and tear" our bodies experience as we adjust to our continually changing environment; it has physical and emotional effects on us and can create positive or negative feelings.

4. Stress at work Too much work is the most common cause of stress with almost three quarters citing this as the main reason. –Other catalysts include deadline pressures (62%), –An unsupportive work environment (40%) and –Problems with maintaining an acceptable work/life balance (also 40%).

5. The Effects of Stress on Systems in the Body Central Nervous System –Anxiety, depression, and fatigue Cardiovascular System –Impaired heart function; can cause angina Constriction of the peripheral blood vessels, thereby raising blood pressureskeletal muscles and joints, leading to backache and muscular aches and pains Predisposition to arthritis; degenerative diseases such as rheumatoid arthritis

6. The Effects of Stress on Systems in the Body (Con’t) Digestive System –Stomach upsets, even ulcers Diarrhea Gastritis Peptic ulcers Irritable Bowel Syndrome Colitis Canker sores in the mouth Respiratory System –Asthma Musculoskeletal System –Tension in

7. The Holmes-Rahe Scale Note by Laura Lewis, CCN: Scoring over three hundred points in one year greatly increases the risk of illness. –Measure of life event and score lifechange units –A score of 150-299 reduces the risk by 30 percent, while a score of less than 150 involves a slight chance of illness..

8. The Holmes-Rahe Scale (Con’t) Example: ***Dismissal from work score 47 units **Change in responsibilities at work score 29 units *Change in work hours or conditions score 20 units

9. Top 5 Skills for Managing Stress Better Aware of your stressors and your emotional and physical reactions Recognize what you can change Moderate your physical reactions to stress Build your physical reserves Maintain your emotional reserves

10. Aware of stressors and emotional and physical reactions Notice your distress. Don't ignore it Determine what events distress you Determine how your body responds to the stress

11. Recognize what you can change Can you change your stressors by avoiding or eliminating them completely? Can you shorten your exposure to stress? Can you reduce their intensity?

12. Moderate your physical reactions to stress Slow, deep breathing Relaxation techniques Medications Learning to moderate these reactions

13. Build your physical reserves Eat well-balanced, nutritious meals. Maintain your ideal weight. Avoid nicotine, excessive caffeine, and other stimulants. Mix leisure with work. Get enough sleep.

14. Maintain your emotional reserves Develop some mutually supportive friendships/relationships. Pursue realistic goals Expect some frustrations, failures, and sorrows. Always be kind and gentle with yourself -- be a friend to yourself.

15. Ten Benefits of Stress Management Stress Free Communications Learning "How to Relax" under Pressure Stress Management in Competitive Situations Making Stress Work For You not Against You in Negotiations Production Line Efficiency without Strain

16. Ten Benefits of Stress Management (con’t) Coping with "Customer Relations" Problems Quick Relief from Headache and Back Pain Healthy Exercise to Cope with Stress Improving Creativity and Problem Solving Ability Using Leisure Activities & Time Wisely to Prevent Burnout

17. Design your stress action plan Stress action plans are rooted in cognitive behavioral psychology, which focuses on elimination of maladaptive and inefficient behaviors

18. Design your stress action plan (Con’t) 5 steps of developing stress action plan –Realize that managing stress is a process –Identify the major stressors in your life –Start small. Don't forget the little things –Concentrate on only one or two main areas at a time –Set realistic - and attainable - goals

19. Design your stress action plan (con’t) Plan your schedule TimeBehavioral Term

20. Design your stress action plan (con’t) A good stress action plan will have the following characteristics - It will make your life better. - It can be carried out in six to twelve weeks. - It has a specific outcome. - It can be stated in behavioral terms. - It ’ s leveraged so you get the most "bang for your buck."

21. Readings E. Adamson, The everything stress management book, Adams Media Corporation http://www.stressdirections.com/corpora te/navigator/research.html http://meted.comet.ucar.edu/resource/s oo/ntcevalm.htm