STRESS MANAGEMENT 101 Lois Coleman, MS, CHES July 15, 2013 at 3:30 PM
PRESENTATION OUTLINE What is stress? What is a stressor? How does the body respond to stress? What can I do to manage stress?
DID YOU KNOW? According to the CDC people who suffer from chronic stress are 4.5 times more likely to die from a heart attack or stroke. More than half of all deaths between the ages of 1 and 65 result from stressful lifestyles. An American Psychological Association survey found that around two-thirds of all office visits to family doctors are due to stress related symptoms.
RISK FACTORS Occupation Sex Race Age
WHAT IS STRESS? Stress is the reaction people have to excessive pressures or other types of demands placed on them.
DEFINITION OF STRESS S = P > R Stress occurs when the pressure is greater than the resource.
IS ALL STRESS BAD STRESS? Eustress Stress Motivates, focuses energy Is short term Is perceived within our coping abilities Feels exciting Improves performance Distress Stress Causes anxiety or concern Can be short or long-term Is perceived as outside of our coping abilities Feels unpleasant Decreases performance Can lead to mental and physical problems
WHAT IS A STRESSOR? The stimulus that causes stress External Internal
EXTERNAL STRESSORS Environmental Social Work Family and relationships Daily life
ENVIRONMENTAL STRESSORS Noise Temperature Pests Air Quality Crime
SOCIAL STRESSORS Discrimination Harassment Isolation Lack of support system Gossip Pressure
Rules Regulations Deadlines Exhausting workload Insufficient pay Conflicts WORK STRESSORS
FAMILY AND RELATIONSHIP STRESSORS Disagreements Buying a new home Moving Being a caretaker Death Marriage Divorce Birth
DAILY LIFE STRESSORS Household chores Misplaced keys Errands Commuting Mechanical breakdowns
INTERNAL STRESSORS Negative self-talk Personality traits Mind traps
Pessimistic Attitude NEGATIVE SELF-TALK Over Analyzing Self-Criticism
Overly Assertive PERSONALITY TRAITS Lack of Assertiveness Perfectionism Workaholic
MIND TRAPS Unrealistic expectations or beliefs Taking things too personally All or nothing thinking Fears or apprehensions Low self-esteem
IDENTIFYING STRESSORS BY MAGNITUDE Accidental Hassles Major Life Changes Ongoing Problems
Top Causes of Stress in the U.S. Stress Stressor 1 Job Pressure Co-Worker Tension, Bosses, Work Overload 2 Money Loss of Job, Reduced Retirement, Medical Expenses 3 Health Health Crisis, Terminal, or Chronic Illness 4 Relationships Divorce, Death of Spouse, Arguments with Friends, Loneliness 5 Poor Nutrition Inadequate Nutrition, Caffeine, Processed Foods, Refined Sugars 6 Media Overload Television, Radio, Internet, E-Mail, Social Networking 7 Sleep Deprivation Inability to release adrenaline and other stress hormones
ASK YOURSELF What are your top 3 stressors? 1. 2. 3.
PHYSICAL SYMPTOMS Fatigue Heartburn Diarrhea Constipation Nervousness Muscle tension and aches Shakiness or tremors Heart palpitations Racing pulse Excessive sweating Sleep difficulties Rashes, hives, itching Frequent illness Sweating
BEHAVIORAL SYMPTOMS Lowered productivity Absenteeism Eating more or less Isolating yourself Neglecting responsibilities No sense of humor Excessive smoking and/or alcohol use Nail biting Restlessness Sleeping excessively
MENTAL/EMOTIONAL SYMPTOMS Difficulty concentrating Memory lapses Difficulty making decisions Confusion Disorientation Panic or anxiety attacks Excessive worrying Irritability Impatience Anger Hostility Moodiness Sadness Intrusive and/or racing thoughts Feeling overwhelmed
STRESS RESPONSE
GENERAL ADAPTATION SYNDROME Alarm Response Adaptation Exhaustion
FIGHT OR FLIGHT RESPONSE Sudden and involuntary Increases in breathing, heart rate, metabolism, and blood pressure Liver converts glycogen to glucose Changes in vision and hearing
ADAPTATION The body adapts to the stressors it is exposed to. Changes at many levels take place in order to reduce the effect of the stressor.
EXHAUSTION The body's resistance to the stress may gradually be reduced, or may collapse quickly. The immune system, and the body's ability to resist disease, may be almost totally eliminated.
Hair Muscles Digestive Tract Skin Brain Mouth Heart Lungs EFFECTS OF STRESS
ASK YOURSELF How do you know when you are stressed? Where do you feel stress in your body? How do you behave when you are feeling stressed out?
Effective stress management is equipping your mind and body to deal with the stresses that come your way.
STRESS MANAGEMENT STRATEGIES Change your behavior Change your thinking Change your lifestyle
STRATEGY #1: THE A-B-C METHOD A= Awareness B= Balance C= Control
STRATEGY #2: PRACTICE USING THE 4 A S Avoid the stressor Alter the stressor Adapt to the stressor Accept the stressor
STRATEGY #3: CHANGE THE WAY YOU THINK
STRATEGY #4: LEAD A HEALTHIER LIFESTYLE Exercise regularly Eat a balanced diet Reduce caffeine and sugar intake Quit smoking Use alcohol in moderation Get enough rest
STRATEGY #5: MAKE TIME FOR FUN AND RELAXATION Go for a walk Spend time in nature Call a good friend Workout Start a journal Listen to music Watch a comedy Read a good book Plan a vacation Play with a pet Take up a new hobby
Guided Imagery Meditation Deep breathing Yoga Counseling Medication STRATEGY #6: SEEK ALTERNATIVES
BENEFITS OF STRESS MANAGEMENT Improves physical health Improves emotional stability Improves productivity Improves quality of life
ACTIVITY
DO WHAT YOU CAN WITH WHAT YOU HAVE WHERE YOU ARE -THEODORE ROOSEVELT
QUESTIONS