Stre

Understanding and managing the impact of stress

• Understanding what stress is

• Recognising symptoms of stress in yourself and others

• Understanding the differences between healthy and

unhealthy stress

• Understanding the automatic stress response – fight or flight

• Identifying the sources of pressure that result in the stress

response

• Interventions designed to prevent stress or reduce the risk

that stress presents

What is ‘Stress’ ?

• Demands are made on us

• Constraints limit our capacity to meet the demands

• Perception of the demand changes - it seems greater

• Available supports help us to meet or manage the demand

• The demands and the constraints create pressure

• The effect on us is stress

Healthy Stress

• Demands are made on us• Perception of the demand

changes as we find a way to meet the challenge

• Available supports help us meet or manage the demand

• Attitude changes to: challenge, commitment, self-control and direction

• In sport this is called being ‘in the zone’ – mental toughness

performance

demands

Under stress

Healthy stress

Over stress

unhealthyunhealthy

low high

1

2 3

4

The Stress Curve

The Stress Curve

1-2 Low Performing Energy/Unhealthy Under stress:

Boredom; lethargy; dissatisfaction; lack of motivation; frustration; low energy; low self-esteem; confusion; underperforming.

2-3 High Performing Energy / Healthy Stress:

Stimulation; clear thinking; excitement; challenge; appropriate variety and change; in control; high energy; satisfaction; optimum performance.

3-4 Diminishing Performing Energy/ Unhealthy Overstress:

Exhaustion; muddled –thinking; low self-esteem; long hours; poor delegation; irritability; changes in eating/sleeping habits; procrastination;

deteriorating relationships and performance; illness.

Physical symptoms to be taken seriously:

• palpitations• breathlessness• headaches• skin trouble• sweating too much• indigestion• many colds• raised blood pressure shown

up on a medical check• feeling too hot• over-sensitivity to noise or

smell• muscle cramps• loss of sexual desire• disturbed sleep

Automatic Stress Response

• Hormones are released, including adrenaline and noradrenalin

• Heart rate increases

• Blood pressure rises

• Breathing rate increases

• Large muscles swell

• Blood diverted from: skin;

• internal organs; extremities

• Increased blood flow to brain

• Heightened sensory awareness

• Immune system reduced

Top 10 of theHolmes and Rahe Life Events Scale

1 Death of spouse2 Divorce3 Marital separation4 Prison term5 Death of close family member6 Personal injury or illness7 Marriage8 Fired from job9 Marital reconciliation10 Retirement

Stress can be caused by a range of triggers

Steps to tackling the pressure

• Clarify what is really important - long and short term• Set limits and boundaries• Manage your time• Learn to 'let go'• Change the way you view the situation• De-sensitise yourself• Take regular breaks• Regularly practice breathing techniques• Use positive visualisation • Challenge peer pressure• TRAIN for stress fitness

Personal Power from Managing Personal Change By Scott & Jaffe

MASTERY CEASELESS STRIVING

GIVING UP LETTING GO

TAKE ACTION

NO ACTION

CAN CONTROL CANNOT CONTROL

Pressure Force field

Pressures down

Work deadlines

Supports

Family

Elderly parent

Pilates

Night out with friends

Regular meals

Access support

TRAIN

• Talk• Relax• Activity• Interest• Nourishment

TRAIN for Stress Fitness From the “Stress Work Book” by Eve Warren and Caroline Toll

Talk

TRAIN

Relax

TRAIN

Activity

TRAIN

Interest

TRAIN

Nourishment

Relax on the Run

Five steps to stop the stress response:

1 smile to yourself

2 relax your jaw. Let your lips part

slightly

3 very gently, breathe more slowly

and deeply

4 say "relax" to yourself at each out-

breath

5 drop your shoulders and feel your

spine lengthen