Stress SP-124-02-06/16
The information contained in this presentation is for general educational purposes only. Individuals viewing this presentation should follow the medical advice of their provider and should not deviate from prescribed medications or treatment plans unless directed so by their provider.
Happiness is a choice. You can choose to be happy. There's going to be stress in life, but it's your choice whether you let it affect you or not. - Valerie Bertinelli
Stress 101 Stress is a normal psychological and physical reaction to the ever increasing demands of life.
Positive Stress Also called eustress, positive stress comes from joyful events. Positive stress examples Falling in love Getting married Becoming a parent Job promotion Retirement
Negative Stress Also called distress, it s feeling out of control, overwhelmed or threatened. Unfortunately, negative stress is more common than positive stress. Negative stress examples Financial worries Unrealistic job deadlines Loss of job Divorce Loss of a loved one
External Stressors 1. Job 2. Relationships 3. Money 4. Health 5. Environment External stressors are the evil outside
Internal Stressors 1. Negative Self Talk I am so stupid 2. Poor Lifestyle Choices Caffeine, nicotine, lack of exercise 3. Mental Traps If only I weighed 150 pounds, my life would be perfect 4. Personality Blues Type A, workaholics, people pleasers, perfectionists Internal stressor is the evil within
How Much is Too Much? If your stress is motivating, it s seen as positive. If your stress is damaging, it s too much.
How You React to Stress Your brain comes hard-wired with an alarm system for your protection. When your brain perceives a threat, it signals your body to release a burst of hormones commonly labeled, the fight or flight response. 1. Alarm Increase in anxiety, fear, sorrow or loss 2. Resistance Attempt to control stress using defense mechanisms and stress management techniques 3. Exhaustion Stop trying to defend against stress Once the threat is gone, your body returns to a normal relaxed state. The nonstop stress of modern life means that your alarm rarely shuts off.
Physical Stress Response Alarm Stage 1. Faster heart rate 2. Faster breathing 3. Increased sweating 4. Muscle tension increase 5. Dilation of pupils 6. Increase in blood pressure
Uncontrolled Stress Effects Psychological Effects Anxiety Depression Decreased self-esteem Anger Irritability Strain on relationships Mood swings
Uncontrolled Stress Effects Physical Effects Eating disturbances Sleeping problems Headaches/Migraines Gastrointestinal problems Ulcers Stroke Hypertension Increase in suicide risk
Eliminate Stress Identify stressors Take 10 minutes to think about what stresses you out during the day. Make a top 10 list and see which of them can be eliminated. For those that can t, find ways to make them less stressful. Remove unnecessary commitments We all have commitments in our lives related to work, kids, our spouses, things to do at home, etc. Consider each of them and the amount of stress they provide, and the value you get out of them.
Eliminate Stress Stop procrastinating and multi-tasking. Then organize your life. Find ways to take care of projects, commitments, and responsibilities now, to prevent them from piling up. Keep a schedule. Learn to single-task to accomplish more on your list. Multitasking slows you down. Organize your work space. Look at other areas of your life that could use better organization. Tidy up your email inbox and work files.
Eliminate Stress Release control and avoid difficult people Learn to let go and accept the way that other people do things. You know who they are. Some you may be able to cut out completely, others you may just have to limit your involvement. Exercise This is a common method for stress relief, but it s also a stress prevention method. Exercising gives you some time to yourself to contemplate and let go.
Eliminate Stress Simplify life, help others and be grateful Slow down. Give yourself time to enjoy the small things. Coaching, charity work, helping a neighbor can all give you a good feeling and lower your stress levels. Being grateful will get you thinking more positively and less negatively, resulting in less stress.
Stress Management Tips Share your feelings. Do not cope alone. Meditate. Some listen to music, others close their eyes in pure darkness. Choose a healthy lifestyle. Do not turn to alcohol, caffeine or fast food during stressful situations. Also, make sure to get plenty of sleep (six to nine hours). Exercise. Regular exercise is a popular and effective way to relieve stress. 20-30 minutes of physical activity benefits both the body and the mind.
Stress Management Tips Laugh - It reduces stress hormones, including epinephrine and cortisol. Plus, it s one of the easiest approaches to relieving stress. Enjoy a hobby Painting Cooking Scrapbooking Fishing Hunting Gardening
Conclusion Not all of these stress-relieving suggestions are going to work for you. Find the ones that work for you and implement them into your daily routine to help alleviate stress.