Stress Management. Shahram Shafa, PhD

Transcription

1 Stress Management Shahram Shafa, PhD

2 Most folks are about as happy as they make up their minds to be. Abraham Lincoln 2/1/2012 2

3 Objectives 1. To Learn About Stress 2. To Identify Ways to Manage Stress 2/1/2012 3

4 Stress Definition: During the course of our life, we encounter stress, some in high levels, and some in low. But what exactly is stress? It is the result of placing undue expectations or desire on ourselves, creating images of our self and trying to live up to the image that has been created by others. Stress comes from within; it is your reaction to circumstances, not the circumstances themselves. 2/1/2012 4

5 What happens in your brain? Once your brain has decided there s a danger, it sends immediate nerve signals down your spinal cord to your adrenal glands telling them to release the hormone adrenaline. Once released, adrenaline increases the amount of sugar in your blood, increases your heart rate and raises your blood pressure (and has many other reactions). Your brain s remarkable hypothalamus also sends signals to your pituitary gland at the bottom of your brain, telling it to stimulate your adrenal cortex to produce a stress hormone cortisol. 2/1/2012 5

6 Simply put, stress has one cause our perceptions of and reactions to the situations that occur in our lives. Stress can be caused by something as simple as breaking a fingernail or by something as serious as losing a finger. In addition, the positive events in our lives can be as stressful as the negative ones. 2/1/2012 6

7 Symptoms of Stress Physical Signs: Bowel and stomach problems Headaches Increased sweating or chills Weakness, soreness, or numbness in muscles Overeating or loss of appetite Sleep disorders (excessive sleep, nightmares or early waking) Back pain Feeling of exhaustion, dizziness, or fainting Skin disorders Feeling of a lump in the throat Chest pains 2/1/2012 7

8 Mental Signs: Short-term memory loss Confusion Decreased performance Difficulty making decisions or identifying solutions to problems Reduced concentration and attention span Emotional Signs: Crying Irritability Feeling of vulnerability Negative or defeated outlook Angry or judgmental behavior Fearfulness Mood swings between depression and euphoria Feeling of guilt and responsibility Loss of interest in activities Shutting down of emotions-not feeling connected to family, friends, coworkers, or children 2/1/2012 8

9 Stress is like spice - in the right proportion it enhances the flavor of a dish. Too little produces a bland, dull meal; too much may choke you." ~Donald Tubesing 2/1/2012 9

10 Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun plus the resilience to hold up under pressure and meet challenges head on. 2/1/

11 People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and, if they can't find them, make them." - George Bernard Shaw 2/1/

12 Identify the sources of stress in your life Stress management starts with identifying the sources of stress in your life. 2/1/

13 This isn t as easy as it sounds. Your true sources of stress aren t always obvious, and it s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you re constantly worried about work deadlines. But maybe it s your procrastination, rather than the actual job demands, that leads to deadline stress. 2/1/

14 To identify your true sources of stress, look closely at your habits, attitude, and excuses: 2/1/

15 Do you explain away stress as temporary ( I just have a million things going on right now ) even though you can t remember the last time you took a breather? Do you define stress as an integral part of your work or home life ( Things are always crazy around here ) or as a part of your personality ( I have a lot of nervous energy, that s all ). Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional? 2/1/

16 Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control. 2/1/

17 Spend Time Relaxing Exercising Support Group Slow Breathing 2/1/

18 Manage Your Stress: Ten Ways to Ease Stress Eat and drink sensibly. Alcohol and food abuse may seem to reduce stress, but it actually adds to it. Assert yourself. You do not have to meet others expectations or demands. It s okay to say No. Remember, being assertive allows you to stand up for your rights and beliefs while respecting those of others. 2/1/

19 Stop smoking or other bad habits. Aside from the obvious health risks of cigarettes, nicotine acts as stimulant and brings on more stress symptoms. Give yourself the gift of dropping unhealthy habits. Exercise regularly. Choose non-competitive exercise and set reasonable goals. Aerobic exercise has been shown to release endorphins (natural substances that help you feel better and maintain a positive attitude). 2/1/

20 Study and practice relaxation techniques. Relax every day. Choose from a variety of different techniques. Combine opposites; a time for deep relaxation and a time for aerobic exercise is a sure way to protect your body from the effects of stress. Take responsibility. Control what you can and leave behind what you cannot control. 2/1/

21 Reduce stressors (cause of stress). Many people find that life is filled with too many demands and too little time. For the most part, these demands are ones we have chosen. Effective time-management skills involve asking for help when appropriate, setting priorities, pacing yourself, and taking time out for yourself. Examine your values and live by them. The more your actions reflect your beliefs, the better you will feel, no matter how busy your life is. Use your values when choosing your activities. 2/1/

22 Set realistic goals and expectations. It s okay, and healthy, to realize you cannot be 100% successful at everything at once. Sell yourself to yourself. When you are feeling overwhelmed, remind yourself of what you do well. Have a healthy sense of self-esteem. 2/1/

23 Top 13 Stress Relievers 1. Gardening Gardening can be a great stress reliever for many reasons, including getting you into the sunshine and fresh air, creating more beautiful surroundings to come home to each day, and more. 2. Explore Photography Whether you simply learn to take better pictures of your friends and family, or create true art, photography can be a great hobby. As you practice seeing the world through the eye of a photographer, you may begin to see things differently. The end result? Not only do you have a diverting hobby and an activity to call your own, but you see the world as a more beautiful place in your daily life! 2/1/

24 3. Scrapbooking Whether you have a few pictures, or boxes of them, scrapbooking can be a great hobby. It combines artistry with journaling to create a unique vehicle for displaying your memories and passing them to future generations. 4. Maintain a Saltwater Aquarium Watching aquarium fish has proven health benefits, including reducing blood pressure and relieving stress. Maintaining an aquarium of beautiful fish can be considered a useful hobby because it requires regular (but not overwhelming) attention, has the potential to connect you with other saltwater fish enthusiasts, and provides you with the opportunity to create something unique: your own mix of fish, rock and plant life. To get started, 2/1/

25 5. Puzzles Engaging your mind in a puzzle can take your focus off of what s stressing you, and develop your brain power at the same time. The end result is that you get a nice break, experience some flow, and come back to your problems with a fresher, stronger mind, which can help you to better handle life s stressors. 6. Drawing You can get in touch with your artistic side and use drawing as a way to process emotions, distract yourself, and achieve other stress management benefits. The end result will be something beautiful and personal that you can enjoy or share. 2/1/

26 7. Painting Painting carries similar stress management benefits as drawing, but through a different medium. 8. Knitting Aside from helping you create beautiful gifts for yourself and others, knitting provides you an opportunity to relieve stress. The repetitive motion can get you into an experience of flow, or can at least provide an outlet for nervous energy. 2/1/

27 9. Playing The Piano Music has many health and stress relief benefits. While listening to music can probably be considered a hobby, creating music can be an even more powerful stress relieving hobby, as it can absorb your attention fully and become a vehicle for creative expression as well. Learning to play an instrument such as the piano can be a stress reliever for you as well as for those around you, as you share your creation. 10. Writing/Journaling Many people have found journaling to be a great stress reliever, and the practice comes with proven stress management and health benefits as well! Writing, whether in a personal journal, as an amateur author, or even as a professional, is a hobby that can cathartic and relaxing, and provides something great to share with others. 2/1/

28 11. Build a Support System Start by talking to your spouse, family and close friends about your health and your aspirations to manage the stress in your life. They may be able to help you take on, reduce, or alleviate certain stressors. You may also consider joining a support group for people with similar interests and hobbies. 12. Recognize your stress Triggers Learn to identify the things in your life that trigger stress the workload at your job, frustrating relationships with family members or friends, driving in traffic, fear revolving around your health condition and try to figure out ways to either avoid those triggers, or cope better with them through improved communication, deep breathing exercises, anger management, or even talk therapy. 2/1/

29 13.Schedule in Time-Outs Make an effort to take time out of your day to relax. It can be as easy as taking 20 minutes to simply sit and think, to take a bath, or engage in an activity that sooths you. 2/1/

30 Learn How to Say No & Set Boundaries According to Ostfeld: One of the best ways to manage the stress in your life is to avoid taking on more responsibilities or social obligations: Set boundaries with family members or friends. Be assertive when it comes to your workload and hours. Plan your schedule so you have the time you need to get things done. Structure your life in a way that helps you manages stress. 2/1/

31 Change your focus 1. School yourself to wake and get ready, not for work, but for your day. 2. On the drive to work, listen to music, humor anything that isn't related to work. 3. Take an alternate route to work. The change in scenery will help you stay alert to the road and keep your mind off the job. 4. Plan your work and work your plan. Devote every paid minute to your job. 2/1/

32 5. Take your allotted breaks. Remember: the opposite of stress is relaxation. Don t work through lunch or coffee breaks. This also means don t think or talk about work during your breaks. 6. Instead of coffee, drink water, juice, or electrolyte infused drinks. Dehydration often is the cause of fatigue. Coffee and soft drinks that contain caffeine may seem to keep you going, but in reality they add to stress and don t keep your body hydrated. 7. Just as you plan your work, plan your time away from work. At day s end, leave work behind you and focus on your plans for the evening. Work to live. Relaxation away from work means less stress. 8. Blow it off. Since breathing comes naturally, deep breathing is often overlooked as an exercise, but it s an excellent stress reducer. Take two to four deep breathes several times a day and soon daily stressors may well be gone with the wind! 2/1/

33 9. Get up and stretch. Visualize the stress flooding from your back, legs, your shoulders, and pour out of your fingertips and toes. 10.Take a short walk after lunch or in lieu of a coffee break. A brisk ten or fifteen minute walk each day is not only physically beneficial but transfers your focus from your problems to less stressful things. 11.Squeeze a lemon. P.T. Barnum said, When life hands you a lemon, make lemonade! Squeezing a lemon or tennis ball is a good way to keep your fingernails from biting into your palms! 2/1/

34 THANK YOU 2/1/