Stress Management. Web Sites Relative to Stress .

Stress ManagementStress Management

Web Sites Relative to StressWeb Sites Relative to Stress

www.stresstips.com www.quantadynamics.com www.stress.org www.hyperstress.com www.distress.com

For additional resources including videos, relaxation tips, For additional resources including videos, relaxation tips, relaxation activities, or counseling, see the SASS director, relaxation activities, or counseling, see the SASS director, educational specialist, or secretaryeducational specialist, or secretary

What Happens When We’re What Happens When We’re Stressed?Stressed?

When the stress response is activated:When the stress response is activated:• Our senses become increasingly alert to the Our senses become increasingly alert to the

threat of potential danger.threat of potential danger.• Adrenaline and cortisol, the stress hormones, Adrenaline and cortisol, the stress hormones,

flood our bloodstream to increase the body’s flood our bloodstream to increase the body’s metabolism and overcome the effects of metabolism and overcome the effects of fatigue.fatigue.

• BreathingBreathing becomes becomes shallowshallow as it speeds up as it speeds up to supply increased oxygen to our muscles.to supply increased oxygen to our muscles.

• Heart rate and blood pressure are increase to Heart rate and blood pressure are increase to rush blood to our arms and legs.rush blood to our arms and legs.

• Sugars and fats and cholesterol from the liver Sugars and fats and cholesterol from the liver are converted into fuel for quick energy.are converted into fuel for quick energy.

What Happens When We’re What Happens When We’re Stressed?Stressed?

• Saliva dries upSaliva dries up and the and the digestiondigestion and and eliminationelimination systems are systems are stoppedstopped so blood so blood can be directed away from our internal organs can be directed away from our internal organs to our muscles and brain.to our muscles and brain.

• MusclesMuscles become tense ready for action. become tense ready for action.• Perspiration cools the body allowing it to burn Perspiration cools the body allowing it to burn

more energy.more energy.• Blood clotting mechanisms are activated to Blood clotting mechanisms are activated to

protect us from blood loss in case of injury.protect us from blood loss in case of injury.• The The immune systemimmune system’s’s efficiency isefficiency is

suppressedsuppressed..• The The sleepsleep process is process is blockedblocked..

Stress ConceptsStress Concepts

Stress in universal. Stress in universal. (Environment, work, (Environment, work, school, family, friends,…)school, family, friends,…)

Perception is a common source of Perception is a common source of stress. stress. (encounter appears threatening)(encounter appears threatening)

Negative feelings or bad habits may Negative feelings or bad habits may cause stress.cause stress.

Stress in not all bad.Stress in not all bad.


Too much stress can be distressing.Too much stress can be distressing. The line between The line between eustresseustress, that turns , that turns

you on and the you on and the distressdistress that wears that wears you out is often difficult to you out is often difficult to distinguish.distinguish.

Healthful stress levels vary greatly Healthful stress levels vary greatly among individuals.among individuals.


Learn to know your signals of Learn to know your signals of distress vs. eustressdistress vs. eustress• 1. Listen to your body…1. Listen to your body…• 2. Listen to your feelings…2. Listen to your feelings…• 3. Listen to your spirit…3. Listen to your spirit…• 4. Listen to your relationships…4. Listen to your relationships…

Management StrategiesManagement Strategies

Stress management is a decision-Stress management is a decision-making process. When we are under making process. When we are under stress, there are three major ways stress, there are three major ways we can deal with it.we can deal with it.

The AAAbc’s of StressThe AAAbc’s of Stress• A A – alter it– alter it• A A – avoid it– avoid it• A A – accept it– accept it bb – building our resistance or – building our resistance or c c – changing our perception – changing our perception


Alter = removing the source of stress by Alter = removing the source of stress by changing something.changing something.• Problem solving, direct communication, Problem solving, direct communication,

organizing, planning, and time management organizing, planning, and time management are common techniques for altering stress.are common techniques for altering stress.

Avoid = removing oneself from the Avoid = removing oneself from the stressful situation.stressful situation.• To conserve stress energy, people sometimes To conserve stress energy, people sometimes

need to walk away, let go, say “No”, delegate, need to walk away, let go, say “No”, delegate, withdraw, and know their limits.withdraw, and know their limits.

Management StrategiesManagement Strategies Accept = equipping oneself physically and Accept = equipping oneself physically and

mentally for stress.mentally for stress. b = building resistanceb = building resistance

• Physically– proper diet, regular aerobic exercise, Physically– proper diet, regular aerobic exercise, and systematic relaxation techniques.and systematic relaxation techniques.

• Mentally- positive affirmation, taking time for Mentally- positive affirmation, taking time for mental health, and getting clear about mental health, and getting clear about goals/values/priorities.goals/values/priorities.

• Socially- by building and maintaining support Socially- by building and maintaining support systems, investing in relationships, clear systems, investing in relationships, clear communication, and intimacy.communication, and intimacy.

• Spiritually- meditation, prayer, worship, faith, Spiritually- meditation, prayer, worship, faith, and commitment strengthen people.and commitment strengthen people.


cc = change= change• Change the way you perceive the situation or Change the way you perceive the situation or

yourself. Changing unrealistic expectations and yourself. Changing unrealistic expectations and irrational belief is a good start.irrational belief is a good start.

• Building self-esteem and cultivating a positive Building self-esteem and cultivating a positive attitude. attitude.

• Redefining the situation in a less stress-Redefining the situation in a less stress-provoking way i.e., “isn’t it funny” or “isn’t it provoking way i.e., “isn’t it funny” or “isn’t it grand” instead of “isn’t it awful,” increases grand” instead of “isn’t it awful,” increases stress resistance.stress resistance.

What Can Laughter Do For You?What Can Laughter Do For You?

Gives your heart Gives your heart and lungs a and lungs a workoutworkout

Helps you relaxHelps you relax Boosts the immune Boosts the immune

systemsystem Reduces painReduces pain Improves moodImproves mood

Gives a feeling of Gives a feeling of controlcontrol

Makes us more Makes us more creativecreative

Fights depressionFights depression Reduces angerReduces anger Helps with chronic Helps with chronic

breathing problemsbreathing problems

Don’t Be So SeriousDon’t Be So Serious

Everyone needs a good laugh now and Everyone needs a good laugh now and then. It’s free, it’s contagious, and it’s then. It’s free, it’s contagious, and it’s good for you! Here are some suggestions good for you! Here are some suggestions to help you add humor to your life.to help you add humor to your life.• Play with kidsPlay with kids• Look at the big pictureLook at the big picture• Consider how your favorite comedian would Consider how your favorite comedian would

handle a situationhandle a situation• Hang out with people you laugh withHang out with people you laugh with• Have a positive outlookHave a positive outlook• Make time for laughterMake time for laughter

Affects of Sleep DeprivationAffects of Sleep Deprivation

Problem solving skills are impairedProblem solving skills are impaired. . Sleep loss noticeably impairs our Sleep loss noticeably impairs our ability to comprehend rapidly ability to comprehend rapidly changing situations, increases the changing situations, increases the likelihood of distraction, makes us likelihood of distraction, makes us think more rigidly, and reduces our think more rigidly, and reduces our ability to produce innovative ability to produce innovative solutions to problems.solutions to problems.


Communication skills suffferCommunication skills sufffer. Sleep . Sleep loss reduced the words in one’s loss reduced the words in one’s vocabulary both verbally and in vocabulary both verbally and in writing, resulting in stilted writing, resulting in stilted conversations a greater use of conversations a greater use of cliches.cliches.


Learning and memory sufferLearning and memory suffer. . Research studies show that the Research studies show that the cerebral cortex is the part of the cerebral cortex is the part of the body most affected by inadequate body most affected by inadequate sleep. A direct connection has been sleep. A direct connection has been shown between sleep loss and our shown between sleep loss and our abilities to concentrate and abilities to concentrate and remember. remember.

Affects of Sleep DeprivationAffects of Sleep Deprivation Motor skills are impairedMotor skills are impaired. Numerous . Numerous

studies from both England and the US studies from both England and the US National Highway Traffic Safety National Highway Traffic Safety Administration have demonstrated a direct Administration have demonstrated a direct connection between sleepiness and connection between sleepiness and impaired hand-eye coordination. The impaired hand-eye coordination. The degree of impairment has led researchers degree of impairment has led researchers to compare it in severity to drunkenness. to compare it in severity to drunkenness. The combination of impaired judgment The combination of impaired judgment and diminished hand-eye coordination and diminished hand-eye coordination leads to at least 100,000 MVA’s per year in leads to at least 100,000 MVA’s per year in the U.S., and numerous home and the U.S., and numerous home and industrial accidents. industrial accidents.


Summarized net results of sleep Summarized net results of sleep deprivation: deprivation: impaired judgment, impaired judgment, diminished creativity and diminished creativity and productivity, inability to concentrate, productivity, inability to concentrate, reduced language and reduced language and communication skills, slowed communication skills, slowed reaction times, and decreased reaction times, and decreased abilities to learn and remember. abilities to learn and remember. All All of these will increase your stress of these will increase your stress level!level!

Relaxation activitiesRelaxation activities

Keep a journal, diary, Keep a journal, diary, or dream notebookor dream notebook

Play with children or Play with children or animalsanimals

Spend leisure time in Spend leisure time in the parkthe park

Listen to quiet musicListen to quiet music Practice yogaPractice yoga Enjoy a snow or water Enjoy a snow or water

sportsport

Ride a bicycle for Ride a bicycle for pleasurepleasure

Run, jog, or take a Run, jog, or take a long walklong walk

Eat only natural, Eat only natural, healthy foodhealthy food

Enjoy an aerobic sportEnjoy an aerobic sport Get or give a massageGet or give a massage Practice gymnastics or Practice gymnastics or

dancingdancing

Relaxation activitiesRelaxation activities

Use a hot tub steam Use a hot tub steam room, or saunaroom, or sauna

Work in the yard or Work in the yard or gardengarden

Enjoy a craft of Enjoy a craft of manual hobbymanual hobby

Read for pleasureRead for pleasure Spend time in the Spend time in the

woods, mountains, woods, mountains, desert, or beachdesert, or beach

Take a nap or sunbathTake a nap or sunbath

MeditateMeditate Go hiking or campingGo hiking or camping Attend theatre, Attend theatre,

concerts, or showsconcerts, or shows Play a musical Play a musical

instrument or singinstrument or sing Practice martial artsPractice martial arts Do breathing Do breathing

exercisesexercises Your favorite _____Your favorite _____

How to Handle StressHow to Handle Stress

1. Leading cause- Change1. Leading cause- Change 2. Symptoms2. Symptoms

• Increased thirstIncreased thirst• More frequent urinationMore frequent urination• WeaknessWeakness• Blurry visionBlurry vision• Stomach painStomach pain• Nausea and vomitingNausea and vomiting• Sleeping or NOTSleeping or NOT


3. Maintain a Schedule3. Maintain a Schedule• Daily mealsDaily meals• ExerciseExercise

4. Stress Management 4. Stress Management TechniquesTechniques• A. Prevent itA. Prevent it

1. Avoid unnecessary stress1. Avoid unnecessary stress 2. Practice more patience2. Practice more patience 3. Control RESPONSES3. Control RESPONSES


4. Stress Management 4. Stress Management Techniques Techniques (continued)(continued)

• B. Set goalsB. Set goals 1. Five years1. Five years 2. One year2. One year 3. Monthly3. Monthly 4. Weekly4. Weekly 5. Daily5. Daily Schedule, schedule, schedule…Schedule, schedule, schedule…

How to Handle StressHow to Handle Stress 4. Stress Management 4. Stress Management

Techniques Techniques (continued)(continued)

• CC. . Establish prioritiesEstablish priorities 1. Plan ahead1. Plan ahead 2. Make “to do” lists- in order of importance2. Make “to do” lists- in order of importance 3. Do most important- drop some3. Do most important- drop some

• D. Take time outD. Take time out 1. Spend a few minutes each day alone to 1. Spend a few minutes each day alone to

break routine (or socializing!)break routine (or socializing!) 2. Set aside time each week for recreation2. Set aside time each week for recreation 3. Exercise regularly3. Exercise regularly


4. Stress Management 4. Stress Management Techniques Techniques (continued)(continued)

• E. Have faith E. Have faith (meditate, pray, worship)(meditate, pray, worship)

• F. Think positivelyF. Think positively 1. Maintain a positive attitude- give you 1. Maintain a positive attitude- give you

more controlmore control 2. Negativity wastes energy2. Negativity wastes energy 3. Practice “I can” rather than “I can’t”3. Practice “I can” rather than “I can’t”

• G. Have a sense of humorG. Have a sense of humor 1. Laugh with others and at YOURSELF!1. Laugh with others and at YOURSELF! 2. “He who laughs, lasts!”2. “He who laughs, lasts!”

How to Handle StressHow to Handle Stress 4. Stress Management 4. Stress Management

Techniques Techniques (continued)(continued)

• H. CommunicateH. Communicate 1. Talk over your concerns and feeling with a 1. Talk over your concerns and feeling with a

friend, family member, or professionalfriend, family member, or professional 2. “Talking-it-out” relieves stress and gives 2. “Talking-it-out” relieves stress and gives

you insightyou insight 3. Learn to listen and consider suggestion 3. Learn to listen and consider suggestion

with an open mind.with an open mind.

• I. Make decisionsI. Make decisions 1. Don’t resist change if it is needed1. Don’t resist change if it is needed 2. Make a choice and move on.2. Make a choice and move on.


4. Stress Management Techniques 4. Stress Management Techniques (continued)(continued)

• J. Get supportJ. Get support 1. If you problems are too much to discuss with a 1. If you problems are too much to discuss with a

friend or family member ORfriend or family member OR 2. You feel they would be too much of a burden- get 2. You feel they would be too much of a burden- get

professional assistance!professional assistance! 3. Remember you are NOT alone.3. Remember you are NOT alone.

5. Pay attention to your physical 5. Pay attention to your physical health, motivation, and commitment health, motivation, and commitment to building a good emotional attitude to building a good emotional attitude and positive mental outlook on life!and positive mental outlook on life!


6. Summary6. Summary• Eat wiselyEat wisely• Consult your physician or psychologist for Consult your physician or psychologist for

professional adviceprofessional advice• Exercise regularlyExercise regularly• Take time to rest, relax, recreateTake time to rest, relax, recreate• Set goals in you lifeSet goals in you life• Adapt to changeAdapt to change• Communicate your feelingsCommunicate your feelings• Think positivelyThink positively

Stress Management. Web Sites Relative to Stress .

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