Personal StressManagement

Personal Stress Management

• Personal management involves learning effective coping techniques to manage the stress in your life. In previous units, we discussed time management skills and goal setting. Using stress management techniques along with time management and goal setting will help you learn how to plan, organize, and prioritize your daily activities to make the most out of your time, and at the same time keep your stress manageable. We all have moments of stress

Getting StartedWhat is Stress?Stress is anything that places a demand on us physically, mentally, or emotionally. It causes us to change the normal way we live.

Most of us think of stress as a crisis (distress), but not all stress is bad.

Without stress (astress), life would be boring. There would be no growth and no change. With too much stress (distress) we reach overload. Our ability to cope becomes limited, and we feel burned out.

Some stress is good (eustress). It can provide an opportunity to bring positive changes in our lives. Eustress or good stress leads to peak performance.

Top Stressors

• Let me start with three biggies:

• Want to guess ? I’ll take the first three responses.

• Let’s see if you are right

Finance

Work

Illness

Stressors In Your Life

• Let’s Identify some for you besides the ones I just mentioned?

• I will take the first ten responses….. One per person no repeats.

• Now that we have identified some of your personal stressors, we can look at the stress values researchers have placed on certain life events.

Stress Management

• Now that we have identified some of your personal stressors, let’s take a look at the stress values or Life Change Units researchers have placed on certain life events.

• Pay Attention…and have a pencil ready

Stressors In Your Life• Look at each event on the slide and write it down if it has

affected you in the last two years, then write down the number attached to the event.

• When we finish, you will add up the points attached to each event that you wrote down.

• The higher the points, the more likely you will suffer from a physical, physiological or emotional reaction of some sort as your stress increases.

Stressors In Your LIfe

• Now, Let’s see how your stress adds up. In the last two years have you experienced any of the following:

• Separation (65)• Change in health of family member (44)• Change in Work status-layoff (47) • Foreclosure (30)• Change In Living Conditions (25)

Stressors In Your Life

• Death of spouse (100)• Divorce (73)• Marital separation (65)• Death of close family member (63) or Jail

Term (63)• Serious personal injury of illness (53)

• What Can You Do?

Stress Management

• If you are further interested in Life Change Events or Units, you can find the full Holmes & Rahe Stress Scale under

• www.mindtools.com

Stress Management

• Now that we have identified some stressors,

• Let’s consider the physiological, emotional and behavioral signs of stress.

• As we review them, I would like you to mark down the signs you might exhibit in stressful situations.

Signs of Stress-Recognize Them

• Physiological• Breathing and heart rate increase• Muscles tense• Adrenaline begins to flow, because your body

is getting geared up to meet a challenge.

Signs of Stress

• Physiological Continued • Pounding heart, Rapid breathing• Sweaty Palms, Cold hands and feet• Lack of energy, Headaches• Muscle Tension, Sleep difficulties• Stomach disturbances• Do you experience any of these signs?

Signs of Stress

• Emotional• Irritability, Nervousness, Edginess• Lack of patience, Quick temper, Worry, worry ,

worry. Restless sleep• Emotional sensitivity, Forgetfulness, • Lack of concentration, Increase in careless errors, • Negative attitude, preoccupation, procrastination

Signs of Stress

• Behavioral • Sleeping more• Sleeping less• Eating more• Eating less• Angry outbursts• Withdrawing from others.

Stress Management

•What can you do to relieve stress?

• Experts say to add some spice!

Adding Spice to Your Life

• Some say that stress is the spice of life and without it, life would be boring:

• Productivity would decrease• Excitement in living would dwindle

• Do You Believe that?• Let’s Take A Look

Adding Spice To Your Life

• Roller coaster riding is stressful, but people flock to them. Why?

• Athletes get “psyched up” before a match or game? Why?

• Extreme Sports, though they are stressful and dangerous are the new rage. Why?

• Research says that humans often seek out stressful experiences to heighten their sense of excitement and adventure in life. This is called (Eustress-good stress)

Adding Spice to Your Life

• Most view stress (Distress) as a negative, BUT• • BUT.

Stress Management

• This is Important!• How a person reacts to a stressor depends on

their own constitution, temperament, past experiences, training and a number of other factors. However, the two factors that most affect how we react to stress are:– How we perceive the stressor– Our own ability to handle the stressor successfully

• How we perceive or handle the Stressor

• For some, jumping out of perfectly good airplanes is extreme and anxiety arousing. They doubt their ability to cope with this unnatural situation.

• Others find parachuting exciting and thrilling. They may experience some fear, but do not doubt their ability to cope. These experiences and others like it stress us by presenting novel situations whose successful completion expands confidence.

I do it!

Can you have to much stress?

• When stress is tooooo high or lasts toooo long, the negative effects of stress may be felt. These include:

• Depression, Headaches, Hypertension, • Anger/Irritability, Weight Gain/Loss, Fatigue,

and more. Can you provide any other examples?

• The effects of stress may not be felt immediately. In long term stress the effects tend to accumulate. However, over the years stress may reduce your immune system’s functioning, which may lead to some of the effects listed above us as well as physical illnesses.

• What to Do?

Skill Building

• There are strategies you can use to reduce stress. Let’s look at two popular examples:

• First, HOPE the stressful situation will go away. • This is an avoidance technique that works

occasionally and for stressful events of short duration only. At certain times, it is to your advantage to “just let things go.”

• Easier said than done, it takes practice.

Skill Building

• The second popular strategy to reduce stress is “Work hard and drive on through the stress”

• This style is also be used for situations that are short lived and is commonly used by individuals with Type-A personalities. It has the advantage of helping the person feel more in control of the situation. However it tends to lead to burnout.

Skill Building

• When the situation continues over a longer duration, both styles tend to lose their effectiveness.

• The key to success is to adjust your coping mechanisms to the situation. Remember,

• It is a Balancing Act

How can I keep it in balance?

• The key to managing stress is maintaining balance in all the dimensions of life:

• Work and Play• Self and Others• Inactivity and. Activity• When things are out of balance, then our

ability to effectively manage stress becomes impaired

How can I keep it in balance?

• If too much time is spent at work, then family and social life may suffer. If too much time is spent at play then family and work may suffer.

• Keeping life in balance requires effort. It means watching where and how your time is spent and making a conscious effort to maintain a balance. That effort might include a schedule, to do list, or planning in advance.

Balance

• If demands in one area (work, school, family) are high, those demands need to be balanced by enjoyable activities at and outside of work, school and family. Take time to make time.

ExercisePlay

Social SupportMini-Vacations

Keeping a Healthy PerspectiveDiet

AssertivenessSkill Building

Relaxation and Meditation

RELAX….It willl do you good!

Personal Stress Recognize it

• You do not have be sitting on the beach in Hawaii, to reduce your stress. Recognizing it is the first step, and doing something productive to reduce it helps. That can be something as simple as taking a walk, some relaxation exercises, and….

• Suggestions please!

What Can Be Done To Reduce Stress?

• Some Practical Ideas:• Avoid being a perfectionist: • Be assertive• Take time out from your work• Exercise regularly and moderately• Maintain a reasonable diet• Develop outside interests• Exercise, Exercise, Exercise

Remember, there is only one of you and taking care of the stress in your life, helps everyone else in

your circle.

If you need help to discover new and exciting ways to manage stress, check out the 101 things to manage stress.

References

This power point was recreated from “Personal Stress Management.” USACHPPM.

Readiness thru Health.Retrieved 2010<http://www.hooah4health.com/toolbox/

stress/Sec01A_lesson2.pdf >