leadership lesson 3

7/31/2019 Leadership Lesson 3

1/9

Modern Whig Party of America

Whig Academy

Leadership Course

Lesson 3:

Stress Management


2/9

Table of Contents

Introduction.................................................................................................................................... 3

In this Lesson................................................................................................................................. 3

Defining Stress .............................................................................................................................. 3Sources of Stress .......................................................................................................................... 3

Symptoms of Stress...................................................................................................................... 3

Effects of Stress Physical Symptoms ...................................................................................... 4

Effects of Stress Psychological Symptoms ............................................................................ 4

Sources of Stress .......................................................................................................................... 5

Categories of Stress...................................................................................................................... 5

Recognizing Stress ....................................................................................................................... 5

Stress Management Strategies .................................................................................................... 6







Thinking Strategies ....................................................................................................................... 8

Thinking Strategies ....................................................................................................................... 8

Review Exercises .......................................................................................................................... 8

Summary ........................................................................................................................................ 9

MWP Academy Leadership Course - Lesson 3 2


3/9

Introduction

Welcome to the lesson Stress Management. Stress is an inevitable consequence of life. HansSelye noted, "Without stress, there would be no life". However, just as distress can causedisease, it seems reasonable that there are good stresses that promote wellness. Stress is notalways necessarily harmful. Levels of stress differ for each of us. We all need to find the proper

level of stress so it can work for us, and make us more productive, rather than self-destructive.Throughout this lesson we will share thoughts about what causes stress and how to best dealwith stress in our lives.

In this Lesson

This lesson explains the physical and emotional symptoms of stress, sources and categories ofstress, and stress management strategies, including how to recognize stress and thinkingstrategies.

By the end of this lesson, you will be able to:

Definestress.

Identify symptoms and sources of stress.

Discuss different stress management techniques.

Defining Stress

Click on the dictionary for a definition of stress.

Stress:

A reaction to pressure from outside sources.

Tension.

Any change that demands people to adapt.

A nonspecific response of the body to any demand made upon it.

The bodys response to new or difficult situations.

Sources of Stress

Stress is the bodys response to stimulus that causes worry or emotional tension. Stress is an

unavoidable fact of life but it can be managed. Some stress is good and can be helpful; too muchstress can make you miserable, worried, sad, or even ill.

Symptoms of Stress

How do you know when you are under stress? Possible symptoms could be: not sleeping well,back, shoulder or neck pain, tension or migraine headache, illness, and being short tempered.

MWP Academy Leadership Course- Lesson 3 3


4/9

There are two categories of symptoms: physical and psychological/emotional. Lets examine howstress can affect each of us.

Effects of Stress Physical Symptoms

Some physical symptoms of stress include:

Increased heart rate.

Elevated blood pressure.

Increasedrespiration.

Vasoconstriction-narrowing of blood vessels (cold hands and feet).

Excess secretion of digestive juices (butterflies, muscle tension).

Secretion of stress-related hormones (adrenaline).

Blood flow changes.

Muscle spasms or tics (involuntary, repetitive, and compulsive movement of certainmuscles of the face and shoulders).

Lowered external temperature and higher internal temperature.

Sympathetic nervous system activation.

Dilatedpupils. Tightthroat. Muscletension.

Increasedmetabolism.

Decreased lymph system functioning.

Effects of Stress Psychological Symptoms

Some psychological symptoms of stress include:

Depression.

Cognitivedisruption.

Attention and concentration problems. Memory loss or lapses.

Excessivefatigue.

Anger and irritability.

Rushing meals, walking, leisure activities.

Rushedspeech.

Insomnia.

Anxiety and worry.

Lowered frustration tolerance.

Increased alcohol and drug use.

Twosimultaneousthoughts.

Confusion.

Increasedcompetitiveness. Marital and/or relationship problems.

Jobdissatisfaction.

Sexual problems.

Most people realize aspects of their work and lifestyle can cause stress. While this is true, it isalso important to note that stress can be caused by your environment and by the food and drinkyou consume.



5/9

Sources of Stress

Possible sources of stress may include:

Work.

Moving.

Spouse.

Deadlines.

Newjob.

Health issues.

As you can see, there are many sources of stress. These sources can be place into 4 categories:survival stress, internally generated stress, environmental and job stress, and fatigue andoverwork.

Categories of Stress

Click each image for a definition of that category of stress.

Survival Stress

This may occur in cases where your survival or health is threatened, where you are put underpressure, or where you experience some unpleasant or challenging event. Here adrenaline isreleased in your body and you experience all the symptoms of fight or flight.

Internally generated stress

This can come from anxious worrying about events beyond your control, from a tense, hurriedapproach to life, or from relationship problems caused by your own behavior. It can also comefrom an addiction to and enjoyment of stress.

Environmental and Job stress

Where you are living or working (environment) causes the stress. It may come from noise,crowding, pollution, untidiness, or other distractions. Alternatively stress can come from events atwork.

Fatigue and overwork

Here stress builds up over long periods. This can occur when you try to achieve too much in toolittle time, or where you are not using effective time management strategies.

Recognizing Stress

Recognizing stress may not always be easy, but there are signs and signals your body will sendyou. Remember, stress is a process that builds. Its better and healthier to intervene early in theprocess. Think about how you recognize stress in yourself. We have discussed what stress is



6/9

and some of its major sources. We have also recognized stress by discussing its psychologicaland physical affects.

Now we are going to discuss strategies for managing stress. The strategies that you choose tohelp manage stress may depend on the source of that stress. You would not necessarily use the

same strategy at home that you would use at work. Keep in mind that you may need to useseveral different strategies or a combination of them before finding the right one for you.

Stress Management Strategies

Become aware of your stressors and your emotional and physical reactions.

Notice your distress. Dont ignore it. Dont gloss over your problems. Determine what events distress you. What are you telling yourself about meaning of these events?

Determine how your body responds to the stress. Do you become nervous or physically upset? If so, in what specific ways?


Recognize what you can change.

Can you change your stressors by avoiding or eliminating them completely? Can you reduce their intensity (manage them over a period of time instead of on a

daily or weekly basis)?

Can you shorten your exposure to stress (take a break, leave the physicalpremises)?

Can you devote the time and energy necessary to making a change (goal setting,time management techniques, and delayed gratification strategies may be helpfulhere)?


Reduce the intensity of your emotional reactions to stress.

The stress reaction is triggered by your perception of danger physical danger oremotional danger.

Are you viewing your stressors in exaggerated terms and/or taking a difficult situationand making it a disaster?

Are you expecting to please everyone? Are you overreacting and viewing things as absolutely critical and urgent? Do you feel you must always prevail in every situation? Work at adopting more moderate views; try to see the stress as something you can

cope with rather than something that overpowers you.

Try to temper your excess emotions.



7/9

Put the situation in perspective. Do not labor on the negative aspects and the what ifs.

Stress Management StrategiesLearn to moderate your physical reaction to stress.

Slow, deep breathing will bring your heart rate and respiration back to normal. Relaxation techniques can reduce muscle tension. Electronic biofeedback can help you gain voluntary control over such things as

muscle tension, heart rate, and blood pressure.

Medications, when prescribed by a physician, can help in the short-term inmoderating your physical reactions.

However, they alone are not the answer. Learning to moderate these reactions onyour own is a preferable long-term solution.


Build your physical reserves.

Exercise for cardiovascular fitness three to four times a week (moderate, prolongedrhythmic exercise is best; such as walking, swimming, cycling, or jogging).

Eat well balanced, nutritious meals. Maintain your ideal weight. Avoid nicotine, excessive caffeine, and other stimulants.

Mix leisure with work. Take breaks and get away when you can. Get enough sleep. Be as consistent with your sleep schedule as possible.


Maintain your emotional reserves.

Develop some mutually supportive friendships/relationships. Pursue realistic goals which are meaningful to you, rather than goals others have for

you that you do not share.

Expect some frustrations, failures, and sorrows. Always be kind and gentle with yourself be a friend to yourself.



8/9


There are many strategies for managing stress and not all techniques will work for everyone. Itsimportant to find one that works for you. Exercise and nutrition are keys to dealing with stress.Make sure to eat healthy and drink plenty of water. Regular exercise is the number one tool fordealing with stress.

One final technique we are briefly going to discuss is thinking strategies. Its been said that life is10% what happens to us and 90% what we tell ourselves about it.

Thinking Strategies

Now that we know the concepts behind managing stress better, lets look at some specific thi ngsyou can do to manage stress:

Interpreting events rationally. Do you ever make a mountain out of a mole hill in yourmind?

Positive self-talk. Its important for your self-esteem.

Positive prediction. Know you will be successful.

Dont take things personally. Again, use positive self-talk.

Let go of feelings and events from the past. Every time you think of an event thathappened, it happens again.

Thinking Strategies

Relinquish control. You are not responsible for others.

Accept responsibility. Blaming others doesnt make us better.

Be specific in your thinking. Be rational and honest with yourself.

Be creative. Are you creative when you think of yourself?

Think openly. Things arent just black and white.

Stress is unavoidable. We either have stress or are carriers. Dont let others stress you. Rejectstress generating thoughts. When youve been cut off in traffic, chuckle at the other driversincompetence or selfishness rather than getting enraged. Stop expecting so much of yourself.When stress gets beyond our ability to cope, we should get help.

Review Exercises

1. Which of the following are possible definitions of stress? Click all that apply.

a. A reaction to pressure from outside sources

b. Tension

c. Any change that demands people to adapt



9/9

d. A rewarding task that requires hard work

2. Which symptoms of stress fall into the Psychological Symptoms category?

a. Elevated blood pressure

b. Marital problemsc. Memory loss

d. Muscle spasms

3. What source of stress is a kind of environmental or job related stress?

a. Being lost in the woods for three days

b. Worrying about events beyond your control

c. Traffic during the commute home

d. Working overtime every day for a week

4. What are some stress management strategies? Click all that apply.

a. Recognize what you can change

b. Become aware of your stressors and your emotional and physical reactions

c. Build and maintain your physical and emotional reserves

d. Learn to moderate your physical reaction to stress

e. Respond in the same way to all types of stress to maintain consistency

Summary

Congratulations! This completes the lesson Stress Management. In this lesson, you learnedabout the physical and emotional symptoms of stress, sources and categories of stress, andstress management strategies, including how to recognize stress and thinking strategies.

You should now be able to:

Definestress.

Identify symptoms and sources of stress.

Discuss different stress management techniques.


This document is property of Modern Whig Party of America PAC and is not part of any political

campaign or individual candidacy.

leadership lesson 3

Documents