managing stress in your life managing stress group 3, chapter 9, lesson 3 young adults 18-25...
TRANSCRIPT
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Managing Stress In Your LifeManaging Stress
Group 3, Chapter 9, Lesson 3
Young Adults 18-25
Jennifer Benitez
Tamara Crawford
Jenny Jeon
Rochelle Matthews
Margaret Pearce
Kailla Raimer
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Stress
• a medical term, first described in 1936 by Hans Selye in the journal Nature, for a wide range of strong external stimuli, both physiological and psychological, which can cause a physiological response
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Stressors
• Stimulus with the potential of triggering the stress reaction (Fight or Flight Response)
• Increased heart rate (pounding and faster)
• Increased respiration
• Perspiration
• Muscle Tension
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Stressors
• Stressors can be found in many different forms
-Physiological
-Sociological
-Environmental
-Philosophical
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Two types of stressors
• Eustress
-Stress that results in positive consequences
-Motivate us to adapt to change
-Enhance performance
-Allows personal growth and is beneficial
to the person
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Two types of stressors
• Distress
-Stress that results in negative consequence
-Force us to adapt to change
-Causes mental/physical illnesses
• Can be manifested physically, mentally, or a mixture of both
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Stress Styles
• Physical:
-My heart beats faster
-I feel jittery
-I get diarrhea
-My stomach gets tense
-I pace up and down nervously
-I become immobilized
-I perspire
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Stress Styles
• Mental:
-Difficult to concentrate because of distracting & unimportant thoughts
-Imagine terrifying scenes
-Worry too much about things that really don’t matter
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Stress Styles
• Mental:
-Cannot keep anxiety-provoking pictures and images out my mind
-Feel losing out on things because I cannot make decisions fast enough
-Cannot stop worrying
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• Time management is a set of skills, tools, and systems that work together to help you get more value out of your time with the aim of improving the quality of your life.
Time Management
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Planning
• Planning things ahead of time reduces the stress that comes along with unexpected events.
• You can plan almost anything!– Dinner– Clothes to wear– Events/Occasions– Schedules
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PlanningCalendars:
• When making a calendar or schedule:• Include important dates
– Work, meetings, social/family life, school– Develop a daily schedule that includes routines
• Wake-up, work/class, dinner– Place the schedule where you can see it– Review each morning to know what to expect
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Planning
Task Lists:• Potential Benefits:
– Less likely to forget minor tasks– May procrastinate less since you have a realistic idea of what has to be done– More flexibility for deciding what to do– Have a short- and long- range view of what is
coming up
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Planning
• Step 1: write down tasks• Step 2: estimate time needed• Step 3: prioritize the list
• Example-
Step 1: study, meeting, laundry, shopping
Step 2: 2 hours 1.5 hours 2 hours 1 hour
Step 3: 1. exam 2. meeting 3. laundry 4. shopping
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Goals and Expectations
• Guidelines for goals:– Specific– Measurable– Attainable– Rewarding– Timely
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Organization
Clutter Stresses You!
• Staying organized reduces stress• You waste time trying to find something• Bills may not be paid on time• Clutter makes you feel
overwhelmed with no place to start
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Take Time For Yourself• Keep yourself healthy all around:
– Physical- exercise, eat healthy, get a massage– Mental- read, enjoy hobbies, crossword puzzle,
think positively– Emotional- journal, phone a friend, spend time
with loved ones, look through a photo album– Spiritual- attend church, mosque, or temple,
meditation, praying, time with nature
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Social Support
• Network made of friends, family, peers, etc
• Promotes psychological well-being
• Helps deal with stressors
• Surrounded by people you trust
• Around people you share experiences with
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Social Support• Family
– Provide resources: emotional stability, child care, shelter, money, and knowledge/information
• Friends– Provides advice, job referrals, encouragement
• Community– Offers resources, emergency services,
transportation, spiritual guidance, skill building
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Social Support
Why talk about it?
• Helps blow off steam
• May see your problem in a new light
• Positive reinforcement
• Togetherness
• Creates supportive structures
• Feeling of security
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Social Support
Why talk about it?
• Express feelings in healthy ways
• Don’t bury feelings inside
• Awareness of situation
• Esteem building
• Sense of self worth
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Self-Help Groups
• Gives you a sense of belonging
• Connect with others in a similar situation
• Help each other cope
• Support others while others support you
• Allows you to take charge of your situation
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Group Therapy
• Several people talk about their problems
• Receive help from other’s remarks
• Trained therapist leads group
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Individual Psychotherapy
• Between individual and professional
• Individual talks about problems
• Don’t go deep into the subconscious
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Rechanneling: Mind
-Meditation
-Therapy
-Journaling
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Meditation
• To engage in thought or contemplation; reflect.
• Produces a deep state of relaxation and a tranquil mind
• Removes you mentally from where you are while your mind and body rest
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Ways To Meditate
• Breath Deeply• Scan your body• Repeat a sacred name or place• Visualization• Thought-Stopping• Hypnosis• Progressive Muscle Relaxation• Though stopping
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Massage Therapy
• Manual soft tissue manipulation with the intention of positively affecting the health and well-being of the client.
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Aroma Therapy
• The use of fragrances to affect or alter a person’s mood or behavior.
• 5000 year old therapeutic use of essential oils invented by the Egyptians to remedy an array of ailments and diseases
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Art Therapy
• A form of expressive therapy that uses art-making to increase emotional well-being
• Encourages the expression of emotions through artistic activities such as painting, drawing, or sculpture
• Based on the belief that the creative process involved in the making of art is healing and life-enhancing
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Journaling
• Writing allows us to express all our thoughts and emotions
• Can lift our moods, encourage us to be kinder to ourselves and help us find solutions to problems
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Journaling Tips
• Note events and situations that cause negative mental or emotional response
• Make a list the demands on your time and energy for one week and rate them on a scale of 1-10
• Clear out the clutter in your mind on paper• Sum your thoughts, feelings and responses• Take action
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Rechanneling: Body
• Yoga
-Practiced around the world for thousands
of years
-Part of Hindu religion and is a way of life
Goal: To reach complete peacefulness in
the body and mind
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Rechanneling: Body
• Hatha Yoga: Most popular
-Focus: physical poses and controlled
breathing
• Benefits of Yoga: increased flexibility, increased balance, and stress management
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Rechaneling: Body
• Tai Chi
-Developed in China, 2000 years old
-Movement-slow, graceful, fluid
-Benefits: stress reduction, greater balance,
increased flexibility, increased energy,
stamina and agility, and improved muscle
strength and definition
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Rechanneling: Body
• Tai Chi
-Styles: Chen, Hao, Sun, Wu, Yang,
Zhao Bao
• Where to find it: YMCA, health club,
wellness center
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Rechanneling: Soul
-Spirituality
-Faith
-Self esteem
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Rechanneling: Soul
• Spirituality:
- Arises from your connection with yourself and with others
- The development of your personal value system
- Your search for meaning in life
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Rechanneling: Soul
• How to connect with your spiritual self:
-Prayer
-Meditation
-Journaling
-Trusted support group
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Financial Planning
• Increase income
• Learn to budget
• Other ways to save
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Increase Income
• Completing education
• Obtaining job training
• Seek a higher-paying job
• Work longer hours
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Learn to Budget
• A budget is a tool that can help manage money no matter how much or how little you have.
• Make it work with your lifestyle
• Use a computer or write it down on paper
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Learn to Budget
• Keep track of everyday expenses
• Itemize bills
• Cut out unnecessary spending
• Save money for emergencies
• Cut out credit card spending
• Buy at sales or use coupons
• Compare prices
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Other ways to save money
• Buy generic products
• Use public transportation
• Shop during end of season sale
• Stay home with friends rather than going out
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Jeopardy!!Jeopardy!!
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Stress Management JeopardyStress
OverviewTime
ManagementSocial
Support RechannelingFinancial Planning
100 100 100 100 100
300 300 300 300 300
500 500 500 500 500
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Stress Overview 100What is a wide range of strong
external stimuli, both physiological and psychological, which can cause a physiological
response?
Home Answer
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Stress Overview 100
Stress
Home
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Stress Overview 300
What stress results in positive consequences?
Home Answer
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Stress Overview 300
Eustress
Home
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Stress Overview 500
What is a stimulus with the potential of triggering the
stress reaction?
Home Answer
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Stress Overview 500
Stressor
Home
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Time Management 100
When taking time for yourself, what category of health would eating a
healthy diet fall into?Home Answer
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Time Management 100
Physical Health
Home
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Time Management 300
What are the three steps to creating a
task list?
Home Answer
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Time Management 300
1. write everything down
2. estimate the time needed
3. prioritize the list
Home
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Time Management 500
What are two of the guidelines for goals and expectations?
Home Answer
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Time Management 5001. Specific
2. Measurable
3. Attainable
4. Rewarding
5. Timely Home
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Social Support 100
What are the three main ways to gain
social support? Home Answer
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Social Support 100
Friends, Family, and Community
Home
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Social Support 300
Who leads the discussion in group
therapy?
Home Answer
![Page 63: Managing Stress In Your Life Managing Stress Group 3, Chapter 9, Lesson 3 Young Adults 18-25 Jennifer Benitez Tamara Crawford Jenny Jeon Rochelle Matthews](https://reader035.vdocument.in/reader035/viewer/2022062804/56649dff5503460f94ae7cae/html5/thumbnails/63.jpg)
Social Support 300
A trained therapist
Home
![Page 64: Managing Stress In Your Life Managing Stress Group 3, Chapter 9, Lesson 3 Young Adults 18-25 Jennifer Benitez Tamara Crawford Jenny Jeon Rochelle Matthews](https://reader035.vdocument.in/reader035/viewer/2022062804/56649dff5503460f94ae7cae/html5/thumbnails/64.jpg)
Social Support 500
T/F: There is no need in talking about your stressors
to someone you trust because you will only
receive negative reinforcement.
Home Answer
![Page 65: Managing Stress In Your Life Managing Stress Group 3, Chapter 9, Lesson 3 Young Adults 18-25 Jennifer Benitez Tamara Crawford Jenny Jeon Rochelle Matthews](https://reader035.vdocument.in/reader035/viewer/2022062804/56649dff5503460f94ae7cae/html5/thumbnails/65.jpg)
Social Support 500
False
Home
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Rechanneling 100
What is the practice that was developed in India and has been practiced around the world for thousands of years?
Home Answer
![Page 67: Managing Stress In Your Life Managing Stress Group 3, Chapter 9, Lesson 3 Young Adults 18-25 Jennifer Benitez Tamara Crawford Jenny Jeon Rochelle Matthews](https://reader035.vdocument.in/reader035/viewer/2022062804/56649dff5503460f94ae7cae/html5/thumbnails/67.jpg)
Rechanneling 100
Yoga
Home
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Rechanneling 300
What is the 5000 year old therapeutic technique
invented by the Egyptians to remedy and array of ailments
and illnesses?Home Answer
![Page 69: Managing Stress In Your Life Managing Stress Group 3, Chapter 9, Lesson 3 Young Adults 18-25 Jennifer Benitez Tamara Crawford Jenny Jeon Rochelle Matthews](https://reader035.vdocument.in/reader035/viewer/2022062804/56649dff5503460f94ae7cae/html5/thumbnails/69.jpg)
Rechanneling 300
Aroma Therapy
Home
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Rechanneling 500
What are outlets by which you can re channel your mind, including deep breathing, visualization, progressive
muscle relaxation and hypnosis?Home Answer
![Page 71: Managing Stress In Your Life Managing Stress Group 3, Chapter 9, Lesson 3 Young Adults 18-25 Jennifer Benitez Tamara Crawford Jenny Jeon Rochelle Matthews](https://reader035.vdocument.in/reader035/viewer/2022062804/56649dff5503460f94ae7cae/html5/thumbnails/71.jpg)
Rechanneling 500
Meditation
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Financial Planning 100
What is the best method of financial
planning?Home Answer
![Page 73: Managing Stress In Your Life Managing Stress Group 3, Chapter 9, Lesson 3 Young Adults 18-25 Jennifer Benitez Tamara Crawford Jenny Jeon Rochelle Matthews](https://reader035.vdocument.in/reader035/viewer/2022062804/56649dff5503460f94ae7cae/html5/thumbnails/73.jpg)
Financial Planning 100
Use a computer or a journal to log
spending
Home
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Financial Planning 300
T/F Increasing income is the only way to gain money
Home Answer
![Page 75: Managing Stress In Your Life Managing Stress Group 3, Chapter 9, Lesson 3 Young Adults 18-25 Jennifer Benitez Tamara Crawford Jenny Jeon Rochelle Matthews](https://reader035.vdocument.in/reader035/viewer/2022062804/56649dff5503460f94ae7cae/html5/thumbnails/75.jpg)
Financial Planning 300
False
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Financial Planning 500
What is a tool that can help manage money?
Home Answer
![Page 77: Managing Stress In Your Life Managing Stress Group 3, Chapter 9, Lesson 3 Young Adults 18-25 Jennifer Benitez Tamara Crawford Jenny Jeon Rochelle Matthews](https://reader035.vdocument.in/reader035/viewer/2022062804/56649dff5503460f94ae7cae/html5/thumbnails/77.jpg)
Financial Planning 500
Budget
Home