Stress
Management
“Everyone knows what
stress is,
but no one really knows.”
Hans Selye
Stress is an unavoidable
consequence of life.
Some stressors will occur regardless of
your actions.
Death
Some stressors can be prevented.
Time management
Stress can be good.
Develop skills
A prolonged bout of stress can affect
your health and ability to cope with life.
Stress is a normal
psychological and physical
reaction to the demands of
life.
“Fight-or-flight"response
Stress management gives you a range
of tools to reset your alarm system.
High levels of stress lead to serious health
problems.
Symptoms of Stress
Disbelief and shock • Anger
Tension and • Increased use of
irritability alcohol and drugs
Fear and anxiety • Sadness and other
about the future
symptoms of
Difficulty making
decisions
depression
• Feeling powerless
Being numb to one’s
feelings • Crying
Loss of interest in • Sleep problems
normal activities • Headaches, back
Loss of appetite pains, and stomach
Nightmares and problems
recurring thoughts • Trouble
about the event concentrating
What can you do about
stress?
Find out what is causing stress in your
life.
Look for ways to reduce the amount of
stress in your life.
Learn healthy ways to relieve stress or
reduce its harmful effects.
Stress Assessment
Holmes and Rahe Stress Scale
Circle the number of “Life Change Units”
that apply to events in the PAST YEAR of
your life. Add all the circled points up and
the final score will give a rough estimate of
how stress affects your health.
4 A’s
Avoid
Take control of your surroundings.
Avoid people who bother you.
Learn to say no.
Ditch part of your list.
Alter
Respectfully ask others to change their
behavior.
Communicate your feelings openly.
Manage your time better, set priorities, and
work hard.
State limits in advance.
Rehearse success.
4 A’s
Accept
Talk with someone.
Forgive.
Practice positive self-talk.
Learn from your mistakes.
Adapt
Adjust your standards.
Practice thought-stopping.
Reframe the issue.
Adopt a mantra.
Create an assets column.
Look at the big picture
Choosing the right technique
Tips for Self-Care
Avoid drugs and alcohol.
Find support.
Connect socially.
Take care of yourself.
Eat a healthy, well-balanced diet
Exercise regularly
Get plenty of sleep
Give yourself a break if you feel stressed out
Maintain a normal routine
Tips for Self-Care
Stay active. Exercise.
Write.
Do something you enjoy.
Relax your body.
Let your feelings out.
Focus on the present.
Focus on the outside world.
Stress relief from laughter?
It's no joke!
Short-term benefits: When you start to
laugh, it doesn't just lighten your load
mentally, it actually induces physical
changes in your body. Laughter can:
Stimulate many organs.
Activate and relieve your stress response.
Soothe tension.
Laughter
Long-term effects: Laughter isn't just a quick pick-
me-up. It's also good for you over the long haul.
Laughter may:
• Improve your immune system.
• Relieve pain.
• Increase personal satisfaction.
• Improve your mood.
Laughter
Improve your sense of humor
Are you afraid you have an underdeveloped — or
nonexistent — funny bone? No problem. Humor
can be learned. In fact, developing or refining your
sense of humor may be easier than you think.
Put humor on your horizon.
Laugh and the world laughs with you.
Share a laugh.
Knock-knock.
Know what isn't funny.
Laughter is the best medicine
Blaming Others Makes Stress
Worse
Theway you think and see the world
around you effect your stress level way
more than any one person, no matter
how annoying, does.
Externalizing your stress
I know it is all his fault. He screwed it up.
Major Stressors
A recent survey by health insurer Aetna
revealed that just under a quarter of
people surveyed had lashed out at
others as a result of stress.
Commonly reported major stressors
included driving, work, extended family,
and romantic relationships.
Change it Up and Be
Accountable
Be accountable for your actions.
Take responsibility for your response to
stress. You have the power to change it.
Practicing accountability:
Catch yourself.
See it from above.
Understand your role.
Own up.
Serenity Prayer
“Grant me the courage to change the
things I can change, the serenity to accept
the things I can’t change, and the wisdom
to know the difference.”
--Reinhold Niebuhr, Serenity Prayer
5 Everyday Foods That
Will Stress You Out
Stress can lead to weight gain, high blood
pressure, and lowered productivity. You
have control over what you eat, regardless
of what is happening around you.
1. Step away from the coffee
2. Lay off the salt
3. Avoid the vending machine.
4. Kick the fried foods habit.
5. Cut back on the booze.
Managing Stress in the
Future?
1. Create a culture that promotes stress
management.
2. Manage the mindset that says I don't have time to
manage stress.
3. Manage your stress while it's happening.
4. Train doctors to recognize and treat stress-related
illness and allow health practitioners to spread the
word.
5. Make the message of stress management simpler.
Managing Stress in the
Future?
6. Stress science needs to include the new
brain science.
7. Make stress management proactive.
8. Acknowledge stress sensitivity.
9. Embrace the European model.
10. Address the underlying sources of stress in
your life like time pressure, relationship
problems, disorganization and financial
stress.
References
Centers for Disease Control and Prevention Managing Stress
http://www.cdc.gov/features/handlingstress/
Mayo Clinic Stress Basics http://www.mayoclinic.com/health/stress-
management/MY00435/DSECTION=stress-relief
WebMD Stress Management Topic Overview
http://www.webmd.com/balance/stress-management/stress-
management-topic-overview?page=2
The Future of Stress Management by James E. Porter
http://www.huffingtonpost.com/james-e-porter/the-future-of-stress-
mana_b_4222165.html
How Blaming Others Makes Stress Worse: Own Up -- And Stress Less by
Jan Bruce http://www.huffingtonpost.com/mequilibrium/dealing-with-
stress_b_4235203.html
10 Ways to Worry Less by Lisabeth Saunders Medlock, Ph.D.
http://www.huffingtonpost.com/lisabeth-saunders-medlock-phd/happines
s-tips_b_4256914.html
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Commons
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