STRESS MANAGEMENT FOR WOMEN 800-556-3009 www.careertrack.com DISCLAIMER: The principles and suggestions in this handout and the STRESS MANAGEMENT FOR WOMEN webinar are presented to apply to diverse personal and company situations. These materials and the overall seminar are for general informational and educational purposes only. The materials and the seminar, in general, are presented with the understanding that CareerTrack is not engaged in rendering legal advice. You should always consult an attorney with any legal issues. 2012 CareerTrack, a division of PARK University Enterprises, Inc. Registered U.S. Patent & Trademark Office and Canadian Trade-Marks office. Except for the inclusion of brief quotations in a review, no part of this book may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without permission in writing from PARK University Enterprises, Inc.
ONE Understanding Stress What Is Stress? Stress is a condition or feeling experienced when a person perceives that demands exceed the person s ability to cope. How Gender Affects Stress Social Differences Biological Differences Is All Stress Negative? The Body s Response to Stress Your heart pounds faster Your muscles tighten Your blood pressure rises Your breathing speeds up Your senses become sharper Your strength and stamina increase Your reaction time speeds up Your focus is enhanced 2
ONE Symptoms of Stress Mental Symptoms Memory problems Inability to concentrate Poor judgment Seeing only the negative Anxious or racing thoughts Constant worrying Emotional Symptoms Moodiness Irritability Inability to relax Feeling overwhelmed Sense of loneliness or isolation Depression or general unhappiness Physical Symptoms Aches and pains Diarrhea or constipation Nausea, dizziness Chest pain, rapid heartbeat Loss of sex drive Frequent colds Behavioral Symptoms Eating more or less Sleeping too much or too little Isolating yourself from others Procrastinating Using alcohol, cigarettes, or drugs to relax Nervous habits 3
TWO Identify the Sources of Stress For a Person to Experience Stress They Must: Feel threatened by a situation Doubt their capabilities and resources are enough to meet the threat Two Main Types of Stress Acute Stress Flight or fight response Chronic Stress Persistent stress Know Your Stressors Stressors are events or conditions in your surroundings that may trigger stress. Top 10 issues that you personally are facing right now: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 4
THREE Evaluate Your Reactions to Stress Everyone responds to stress differently. Your responses to the demands of the world determine your stress level. Common Unhealthy Reactions to Stress Pain Overeating Anger Agitation Crying Depression Negativity Alcohol, smoking, or drug use Are You in Control of Your Stress, or Is It in Control of You? When you are agitated, do you know how to quickly calm yourself? Can you easily let go of your anger? Do you people who can help you calm down and feel better? When you go home at night, to you walk in the door feeling alert and relaxed? Are you able to recognize potentially stressful situations? 5
FOUR Stress Management Techniques Stress Management skills do not come naturally. They are skills to be learned and practiced until you become able to manage your stress. You may not be able to control all of the stressors that affect your life. But you can control the way you respond. Learn How to Relax Breathing Exercises Progressive Muscle Relaxation Controlling Anger Disarm Your Fears Learn to Respond Instead of React Change the Way You Think Assertive Communication Change Your Focus 6
FIVE Stress Prevention Know Yourself and Your Limitations Stress and Self-Sabotage Balance Your Lifestyle Time Management Cultivate a Supportive Circle Prioritizing Play Games Conflict Resolution Skills Just Say No 7