Stress Management

STRESS MANAGEMENT

WHAT IS STRESS?

Stress is simply a reaction to a stimulus that disturbs our physical or mental equilibrium. In other words, it's an omnipresent part of life.

FOR EXAMPLE:A person could, experience a job loss and respond to its perceived threat not with healthy problem-solving but with anger. This anger may be conscious or unconscious, but as long as it persists a state of physiological arousal will be maintained.

•Memory problems•Inability to concentrate•Poor judgment•Seeing only the negative•Anxious or racing thoughts•Constant worrying

•Moodiness•Irritability or short temper•Agitation, inability to relax•Feeling overwhelmed•Sense of loneliness and isolation•Depression or general unhappiness

•Aches and pains•Diarrhea or constipation•Nausea, dizziness•Chest pain, rapid heartbeat•Loss of sex drive•Frequent colds

•Eating more or less•Sleeping too much or too little•Isolating yourself from others•Procrastinating or neglecting responsibilities•Using alcohol, cigarettes, or drugs to relax•Nervous habits (e.g. nail biting, pacing)

ACUTE STRESSACUTE EPISODIC

STRESSCHRONIC STRESS

Acute stress is the most common form of stress. It comes from demands and pressures of the recent past and anticipated demands and pressures of the near future.Acute Stress is short-lived. It can be beneficial and create motivation. For example, when a deadline is approaching, stress may help you to focus and complete your task before the deadline.

It comes when a person never sees a way out of a miserable situation. It's the stress of unrelenting demands and pressures for seemingly interminable periods of time. With no hope, the individual gives up searching for solutions.Chronic, or long-term stress, comes about as the result of a situation that has not been resolved or continued for many years prior to being resolved. This might be a traumatic event that happened during childhood. Although resolved, the feelings surrounding the situation may not have been dealt with and chronic stress remains.

It is common for people with acute stress reactions to be over aroused, short-tempered, irritable, anxious and tense. Often, they describe themselves as having "a lot of nervous energy." Always in a hurry, they tend to be abrupt, and sometimes their irritability comes across as hostility.FOR EXAMPLE:Episodic stress is like lots of acute stress — in other words, lots of life changes — all at once and over a period of time. People who suffer from episodic stress always seem to be in the throes of some tragedy.

CAUSES OF STRESS:Common external causes of stress:

Major life changesWork or schoolRelationship difficultiesFinancial problemsBeing too busyChildren and family

Common internal causes of stress:

Chronic worryPessimismNegative self-talkUnrealistic expectations/PerfectionismRigid thinking, lack of flexibilityAll-or-nothing attitude

•Eat a balanced diet. Avoid high calorie foods that are high in fats and sugar. Don't depend on drugs and/or alcohol. Caffeine will keep you awake, but it also makes it harder for some to concentrate. Remember, a twenty minute walk has been proven to be a better tranquilizer than some prescription drugs. -talk therapy -life coaching

Take better control of the way you're spending your time and energy so you can handle stress more effectively.

Also known as relaxation training is any method, process, procedure, or activity that helps a person to relax; to attain a state of increased calmness; or otherwise reduce levels of pain, anxiety, stress or anger. Relaxation techniques are often employed as one element of a wider stress management program and can decrease muscle tension, lower the blood pressure and slow heart and breathe rates, among other health benefitsit is conceptualized as the methods and processes involved in facilitating the peaceful ending of conflict and retribution. Often, committed group members attempt to resolve group conflicts by actively communicating information about their conflicting motives or ideologies to the rest of the group committed group members attempt to resolve group conflicts by actively communicating information about their conflicting motives or ideologies to the rest of the group

Deep breathing exercises are sometimes used as a form of relaxation, that, when practiced regularly, may lead to the relief or prevention of symptoms commonly associated with stress, which may include high blood pressure, headaches, stomach conditions, depression, anxiety, and others

Meditation can be relaxing because if you focus just on the one thing that occupies you in the moment you don’t have to deal with the anxiety of future concerns. Mindfulness meditation draws on this realization and allows you to relax by focusing just on your body in its immediate surroundings: heartbeat, breathing, environmental sounds, etc. The idea is to notice these things without judging or interpreting them

It has been shown that happier people tend to live longer, have less physical problems, and are more productive. Look for the humor in life when things don't make sense. Remember, you are very special and deserve only the best treatment from yourself.

• e.g. self-identification as a Type A or as a Type B personalityType AThe theory describes "Type A" individuals as ambitious, rigidly organized highly status-conscious, sensitive, impatient, take on more than they can handle, want other people to get to the point, anxious, proactive, and concerned with time management. People with Type A personalities are often high-achieving "workaholics" who multi-task, push themselves with deadlines, and hate both delays and ambivalence It is therefore understood that "Type A" personalities are suited to smoking as a mechanism for relieving stress

Type B"Type B" personality, by definition, are noted to live at lower stress levels. They typically work steadily, and enjoy achievement; fortunately, the stem of their unconscious character disregards physical or mental stress when they do not achieve. When faced with competition, losing is not focused upon; enjoyment may be received regardless of winning or losing a game. Unlike "Type A" personality's rhythm of multi-tasked careers, "Type B" individuals are attracted to careers of creativity: writer, counselor, therapist, actor or actress; however, network and computer systems manager, professor, and judge are known as "Type B" individuals as well.

Physical health gets better-more energy and stamina

Emotions stabilized

-positive attitude

-hopeful/happier

Ability to focus improved-able to learn and achieve

DisordersDiminished ImmunityHeadacheFatigue Weight gainDyslipidemiaHypertensionHeart DiseasePsoriasis/EczemaDigestive problems AnxietyDepressionAlcoholism

Substance abuseInsomniaIrritable bowel syndromeFibromyalgiaAnxietyDepressionAlcoholismSubstance abuseInsomniaIrritable bowel syndromeFibromyalgiaDecreased sex drive