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    Managing Stress

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    Marry Ann Geraldino
    This document discusses stress management and reducing stress. It defines stress and identifies common stressors and symptoms. It then provides strategies for assessing and managing stress, including avoiding stressors when possible, altering perceptions of stressors, accepting what cannot be changed, adapting to stressors, engaging in self-care activities like exercise and laughter, and avoiding blaming others. The document emphasizes taking responsibility for one's stress response.

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    Managing Stress

    Uploaded by

    Marry Ann Geraldino
    34 views17 pages
    This document discusses stress management and reducing stress. It defines stress and identifies common stressors and symptoms. It then provides strategies for assessing and managing stress, including avoiding stressors when possible, altering perceptions of stressors, accepting what cannot be changed, adapting to stressors, engaging in self-care activities like exercise and laughter, and avoiding blaming others. The document emphasizes taking responsibility for one's stress response.

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    managing Stress

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    This document discusses stress management and reducing stress. It defines stress and identifies common stressors and symptoms. It then provides strategies for assessing and managing stress, including avoiding stressors when possible, altering perceptions of stressors, accepting what cannot be changed, adapting to stressors, engaging in self-care activities like exercise and laughter, and avoiding blaming others. The document emphasizes taking responsibility for one's stress response.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    34 views17 pages

    Managing Stress

    Uploaded by

    Marry Ann Geraldino
    This document discusses stress management and reducing stress. It defines stress and identifies common stressors and symptoms. It then provides strategies for assessing and managing stress, including avoiding stressors when possible, altering perceptions of stressors, accepting what cannot be changed, adapting to stressors, engaging in self-care activities like exercise and laughter, and avoiding blaming others. The document emphasizes taking responsibility for one's stress response.

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    You are on page 1of 17

    Stress Management

    Stress is an unavoidable
    consequence of life.
    • Some stressors will occur regardless of your actions.
    • Death
    • Some stressors can be prevented.
    • Time management
    • Stress can be good.
    • Develop skills
    • A prolonged bout of stress can affect your health and
    ability to cope with life.
    Stress is a normal psychological and
    physical reaction to the demands of
    life.
    • “Fight-or-flight" response
    • Stress management gives you a range of tools to
    reset your alarm system.
    • High levels of stress lead to serious health problems.
    Symptoms of Stress
    • Disbelief and shock • Anger
    • Tension and irritability • Increased use of alcohol
    • Fear and anxiety about the and drugs
    future • Sadness and other
    • Difficulty making decisions symptoms of depression
    • Feeling powerless
    • Being numb to one’s • Crying
    feelings
    • Sleep problems
    • Loss of interest in normal • Headaches, back pains,
    activities
    and stomach problems
    • Loss of appetite • Trouble concentrating
    • Nightmares and recurring
    thoughts about the event
    What can you do about stress?
    • Find out what is causing stress in your life.
    • Look for ways to reduce the amount of stress in
    your life.
    • Learn healthy ways to relieve stress or reduce its
    harmful effects.
    Stress Assessment
    • Holmes and Rahe Stress Scale
    • Circle the number of “Life Change Units” that apply to
    events in the PAST YEAR of your life. Add all the circled
    points up and the final score will give a rough estimate of
    how stress affects your health.
    4 A’s
    • Avoid
    • Take control of your surroundings.
    • Avoid people who bother you.
    • Learn to say no.
    • Ditch part of your list.
    • Alter
    • Respectfully ask others to change their behavior.
    • Communicate your feelings openly.
    • Manage your time better, set priorities, and work hard.
    • State limits in advance.
    • Rehearse success.
    4 A’s
    Accept
    • Talk with someone.
    • Forgive.
    • Practice positive self-talk.
    • Learn from your mistakes.
    Adapt
    • Adjust your standards.
    • Practice thought-stopping.
    • Reframe the issue.
    • Adopt a mantra.
    • Create an assets column.
    • Look at the big picture
    • Choosing the right technique
    Tips for Self-Care
    • Avoid drugs and alcohol.
    • Find support.
    • Connect socially.
    • Take care of yourself.
    • Eat a healthy, well-balanced diet
    • Exercise regularly
    • Get plenty of sleep
    • Give yourself a break if you feel stressed out
    • Maintain a normal routine
    Tips for Self-Care

    • Stay active. Exercise.


    • Write.
    • Do something you enjoy.
    • Relax your body.
    • Let your feelings out.
    • Focus on the present.
    • Focus on the outside world.
    Stress relief from laughter?
    It's no joke!
    • Short-term benefits: When you start to laugh, it doesn't
    just lighten your load mentally, it actually induces
    physical changes in your body. Laughter can:
    • Stimulate many organs.
    • Activate and relieve your stress response.
    • Soothe tension.
    Laughter
    • Long-term effects: Laughter isn't just a quick pick-me-up.
    It's also good for you over the long haul. Laughter may:

    • Improve your immune system.


    • Relieve pain.
    • Increase personal satisfaction.
    • Improve your mood.
    Laughter
    • Improve your sense of humor
    • Are you afraid you have an underdeveloped — or nonexistent — funny
    bone? No problem. Humor can be learned. In fact, developing or
    refining your sense of humor may be easier than you think.
    • Put humor on your horizon.
    • Laugh and the world laughs with you.
    • Share a laugh.
    • Knock-knock.
    • Know what isn't funny.
    • Laughter is the best medicine
    Blaming Others Makes Stress
    Worse
    • The way you think and see the world around you
    effect your stress level way more than any one
    person, no matter how annoying, does.
    • Externalizing your stress
    • I know it is all his fault. He screwed it up.
    Major Stressors

    • A recent survey by health insurer Aetna revealed


    that just under a quarter of people surveyed had
    lashed out at others as a result of stress.
    • Commonly reported major stressors included driving,
    work, extended family, and romantic relationships.
    Change it Up and Be
    Accountable
    • Be accountable for your actions.
    • Take responsibility for your response to stress. You have
    the power to change it.
    • Practicing accountability:
    • Catch yourself.
    • See it from above.
    • Understand your role.
    • Own up.
    References
    • Centers for Disease Control and Prevention Managing Stress
    http://www.cdc.gov/features/handlingstress/
    • Mayo Clinic Stress Basics
    http://www.mayoclinic.com/health/stress-management/MY00435/DSECTION=stress-relief
    • WebMD Stress Management Topic Overview http://www.webmd.com/balance/stress-
    management/stress-management-topic-overview?page=2
    • The Future of Stress Management by James E. Porter
    http://www.huffingtonpost.com/james-e-porter/the-future-of-stress-mana_b_4222165.html
    • How Blaming Others Makes Stress Worse: Own Up -- And Stress Less by Jan Bruce
    http://www.huffingtonpost.com/mequilibrium/dealing-with-stress_b_4235203.html
    • 10 Ways to Worry Less by Lisabeth Saunders Medlock, Ph.D.
    http://www.huffingtonpost.com/lisabeth-saunders-medlock-phd/happiness-
    tips_b_4256914.html

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