Stress Management. Stress is a very Powerful Force Designed to enable us to: RUN FROM OR FIGHT! Aggressors and Threats THEN IT’S ALL SYSTEMS GO! 2.

Stress Management

Stress is a very Powerful ForceDesigned to enable us to:

RUN FROM OR FIGHT! Aggressors and Threats

THEN IT’S ALL SYSTEMS GO!

2

What are the Physical effects of Stress That you see in yourself or other people?

3

Your body reacts to stress as it would to

physical danger

Dilated pupils

Fuzzy head /depersonalisation

Poor concentration

Dry mouth

Disconnected feeling

Rapid BreathingChest Pains

sweatingClammy hands shaking

Pounding heartgoosebumps

Churning stomach “butterflies”

Muscle tension

Urgent need to emptyBowels/ bladder

trembling

Adrenalin kicks in - targeting vital areas

Blood is diverted through constrictedarteries

Blushing and sweating are coolingmechanisms

Glucose is released

Sweaty feet

4

SO - If we react to

long term pressures as if under immediate

threat. What

happens?

Chronic tension headaches

Reduced ability to process informationmigraines

Apathy/ lethargy

Skin conditions

Muscle stiffnessChronic hyperventilation

Heart conditions

Respiratory conditions exacerbated

Raised b.p.

Gastro-intestinal conditionse.g. Nausea, reduced appetite, Ulcers , irritable bowel syndrome

Vital Energy is diverted away from long term health maintenance.

Leading to disruption of bodily systems e.g.

•Impaired immunity:Susceptibility to viruses and bacterialinfections.•Disruption to growth and Reproduction

•FATIGUE is causedbecause of sleep disruption / chronic muscle tension

It’s surprising how exhausting anxiety is.A bit like running aMarathon every day.

5

What effect does Anxiety have on our Thoughts Feelings & Behaviour

• How do we commonly think/feel/ behave under stress?

6

Thoughts Low mood Unhelpful thinking ExamplesExamples of unhelpful thinking styles:

• Being biased against yourself

• Putting negative slant on things

• Having a gloomy view of future

• Jumping to the worst conclusions

• Negatively viewing how others see you

• Unfairly taking responsibility

• Making extreme statements/rules

We can decide totake some control about how we respond to

these thoughts

• Pushing others away - Turning against those around us

• Frustration, irritability anger or aggression

• Shame - seeing ourselves as having negative qualities which others would ridicule if they were known

• Risk taking behaviour e.g. drinking, gambling

• Over committing to activities or avoiding them altogether

Feelings or Behaviours

What triggers Stress? (presses our buttons)• Social Pressures • Competition• Queuing• Transport• Sport• Anticipating situations• Tests or exams• Health worries• Relationships• Needing to prove self

• Lack of respect/recognition• Health worries• Lack of time to do things which

are important to us• Not being in control of situation• Relying on others• Rigid routines• Work pressures

• AND-Many stress triggers relate

to CHANGE-of which more later8

• Optimal rest/ relaxation for our needs

• Balanced diet/Regular Exercise

• Relaxation

• Ensuring dedicated time for things we enjoy

Activities which feelgood factor & stress -hobbies: music,

gardening,Facebook.

• Problem solving/Stress diary

• Being assertive enough to ensure our needs are met

Helpful strategies

9

Be fit enough to handle Stress –Avoid props, like stimulants -which can

damage your health and make handling stress more difficult -

Take exercise Eat healthily Get enough sleep Aim for a good work/ Work/Relaxationtime balance.’.

10

Manage your time/ Plan ahead• Give yourself enough time Give yourself enough time • Avoid last minute rushes & unrealistic deadlines• Factor in recovery periods

• Prioritise – Decide what the essentials are, and evaluate your use of time on non essentials.

Decide if you want to delegate or stop doing things that aren’t particularly positive uses of your time.

11

FIRST STEP IDENTIFY SOMETHING THAT REGULARLY CAUSES YOU STRESS.

HOW COULD YOU ALTER THINGS ? WHAT CAN YOU CHANGE? (In as many steps as it takes)

SO THAT IT’S NOT SUCH A PROBLEM12