STRESS AND ANGER MANAGEMENTStress Management n It is a decision making process whereby we use strategies to reduce stress or modify our reaction to stress ... Time Management Skills

STRESS AND ANGER MANAGEMENT

Anger, Irritability, Aggravation, Impatience

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EMOTIONS

n Basic Emotions: Glad, Sad, Mad, Fear n Make Us Human n Neither Good or Bad

Emotion Cycle

EVENT

THOUGHT

CHEMICAL

EMOTION

BEHAVIOR

REACTION

Anger

n  Intense emotional state induced by displeasure n  Can have the most deleterious effect on health n  Most toxic and deadly form of anger is hostility n  Causes elevation in blood pressure and rhythm

disturbances n  Anger doubles the risk of heart attack for 2 hours

Anger Management Is the matter worth

my continued attention?

Am I justified?

Do I have an effective response?

ASSERTION

NO

Reason with yourself

Are you still angry?

yes no

INTERVENTION

What is Stress?

n  Stress is a natural reaction of the body to any demand placed upon it (pleasant or unpleasant).

n  These demands may be environmental, emotional, societal, or physiological.

Eustress or Distress

n  Wedding n  Job Promotion n  Retirement n  Vacation n  Birth n  Graduation

n  Divorce n  Unemployment n  Financial difficulty n  Illness n  Death n  Disasters

Stress Response n  Fight or Flight Syndrome n  Sympathetic Nervous System Activation

Alarm Reaction

n Heart rate increases n Blood pressure rises n Respiratory rate increases n Clotting factors activated n  Sweating n Dry mouth n GI tract slows n Decreased sensitivity to pain

Relaxation Response

n  Parasympathetic Nervous System stimulated

n  Heart rate slows n  Blood pressure drops n  Respiratory rate decreases n  Clotting factors normalize n  Decreased sweating n  Metabolism normalizes

Signs of Chronic Stress

n Over/under eating n  Irritability n  Insomnia n Excessive smoking and/or drinking n Depression/behavior changes n Chronic fatigue n Muscle tension/spasms/pain

Diseases of Stress

n  Hypertension n  Heart Attacks n  Ulcers n  Headaches n  Obesity n  Alcoholism n  Back/Neck Pain

Stress Management

n  It is a decision making process whereby we use strategies to reduce stress or modify our reaction to stress

n Alter the situation n Avoidance techniques n Acceptance

Relationship Skills

n  Interact with/reach out to others n Be with nurturing people n  Find your stress free zone n  Stand your ground n Learn to say “no” n Leave the scene

Time Management Skills

n Organize time and energy expenditure n  Set priorities/goals n Make commitments and keep them n Control the tempo; Slow down

Outlook Skills

n Attitude n Accept your limits n Talk nicely to yourself n Use humor, laugh, smile

Self-Care Skills

n Exercise regularly n Eat sensibly n Take relaxation breaks n Do stretching/yoga/meditation