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Lois Coleman, MS, CHES
July 15, 2013 at 3:30 PM
STRESS MANAGEMENT 101
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PRESENTATION OUTLINE
• What is stress?• What is a stressor?• How does the body respond to stress?• What can I do to manage stress?
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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.
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RISK FACTORS
• Occupation• Sex• Race• Age
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WHAT IS STRESS?
Stress is the reaction people have to excessive pressures or other types of demands placed on them.
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DEFINITION OF STRESS
S = P > R
Stress occurs when the pressure is greater than the resource.
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• 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
• Motivates, focuses energy
• Is short term• Is perceived within our
coping abilities• Feels exciting• Improves performance
IS ALL STRESS BAD STRESS?Eustress Stress Distress Stress
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WHAT IS A STRESSOR?
The stimulus that causes stress…
• External
• Internal
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EXTERNAL STRESSORS
• Environmental• Social• Work• Family and relationships• Daily life
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ENVIRONMENTAL STRESSORS
• Noise• Temperature• Pests• Air Quality• Crime
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SOCIAL STRESSORS
• Discrimination • Harassment• Isolation• Lack of support system• Gossip• Pressure
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WORK STRESSORS
• Rules• Regulations• Deadlines• Exhausting workload• Insufficient pay • Conflicts
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• Disagreements• Buying a new home• Moving• Being a caretaker
• Death• Marriage• Divorce• Birth
FAMILY AND RELATIONSHIP STRESSORS
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DAILY LIFE STRESSORS
• Household chores• Misplaced keys• Errands• Commuting• Mechanical breakdowns
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INTERNAL STRESSORS
• Negative self-talk• Personality traits• Mind traps
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NEGATIVE SELF-TALK• Pessimistic Attitude
• Over Analyzing
• Self-Criticism
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PERSONALITY TRAITS• Overly Assertive
• Lack of Assertiveness
• Perfectionism
• Workaholic
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MIND TRAPS
• Unrealistic expectations or beliefs• Taking things too personally • All or nothing thinking• Fears or apprehensions• Low self-esteem
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IDENTIFYING STRESSORS BY MAGNITUDE
• Accidental Hassles• Major Life Changes• Ongoing Problems
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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
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ASK YOURSELF…
What are your top 3 stressors?
1.
2.
3.
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• 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
PHYSICAL SYMPTOMS
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• 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
BEHAVIORAL SYMPTOMS
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• 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
MENTAL/EMOTIONAL SYMPTOMS
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STRESS RESPONSE
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GENERAL ADAPTATION SYNDROME
• Alarm Response
• Adaptation
• Exhaustion
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• Sudden and involuntary• Increases in breathing,
heart rate, metabolism, and blood pressure
• Liver converts glycogen to glucose
• Changes in vision and hearing
FIGHT OR FLIGHT RESPONSE
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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.
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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.
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EFFECTS OF STRESS• Hair• Muscles• Digestive Tract• Skin• Brain• Mouth• Heart• Lungs
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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?
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Effective stress management is equipping your mind and body to deal with the
stresses that come your way.
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STRESS MANAGEMENT STRATEGIES
• Change your behavior
• Change your thinking
• Change your lifestyle
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STRATEGY #1:THE A-B-C METHOD
• A= Awareness
• B= Balance
• C= Control
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STRATEGY #2:PRACTICE USING THE 4 A’S
• Avoid the stressor
• Alter the stressor
• Adapt to the stressor
• Accept the stressor
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STRATEGY #3:CHANGE THE WAY YOU THINK
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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
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• 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• ______________• ______________• ______________
STRATEGY #5:MAKE TIME FOR FUN AND RELAXATION
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STRATEGY #6:SEEK ALTERNATIVES
• Guided Imagery• Meditation• Deep breathing• Yoga• Counseling• Medication
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BENEFITS OF STRESS MANAGEMENT• Improves physical health• Improves emotional stability• Improves productivity• Improves quality of life
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ACTIVITY
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DO WHAT YOU CANWITH WHAT YOU HAVE
WHERE YOU ARE
-THEODORE ROOSEVELT
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QUESTIONS