stress and anger managementstress management n it is a decision making process whereby we use...
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STRESS AND ANGER MANAGEMENT
Anger, Irritability, Aggravation, Impatience
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EMOTIONS
n Basic Emotions: Glad, Sad, Mad, Fear n Make Us Human n Neither Good or Bad
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Emotion Cycle
EVENT
THOUGHT
CHEMICAL
EMOTION
BEHAVIOR
REACTION
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Anger
n Intense emotional state induced by displeasure n Can have the most deleterious effect on health n Most toxic and deadly form of anger is hostility n Causes elevation in blood pressure and rhythm
disturbances n Anger doubles the risk of heart attack for 2 hours
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Anger Management Is the matter worth
my continued attention?
Am I justified?
Do I have an effective response?
ASSERTION
NO
Reason with yourself
Are you still angry?
yes no
INTERVENTION
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What is Stress?
n Stress is a natural reaction of the body to any demand placed upon it (pleasant or unpleasant).
n These demands may be environmental, emotional, societal, or physiological.
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Eustress or Distress
n Wedding n Job Promotion n Retirement n Vacation n Birth n Graduation
n Divorce n Unemployment n Financial difficulty n Illness n Death n Disasters
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Stress Response n Fight or Flight Syndrome n Sympathetic Nervous System Activation
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Alarm Reaction
n Heart rate increases n Blood pressure rises n Respiratory rate increases n Clotting factors activated n Sweating n Dry mouth n GI tract slows n Decreased sensitivity to pain
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Relaxation Response
n Parasympathetic Nervous System stimulated
n Heart rate slows n Blood pressure drops n Respiratory rate decreases n Clotting factors normalize n Decreased sweating n Metabolism normalizes
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Signs of Chronic Stress
n Over/under eating n Irritability n Insomnia n Excessive smoking and/or drinking n Depression/behavior changes n Chronic fatigue n Muscle tension/spasms/pain
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Diseases of Stress
n Hypertension n Heart Attacks n Ulcers n Headaches n Obesity n Alcoholism n Back/Neck Pain
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Stress Management
n It is a decision making process whereby we use strategies to reduce stress or modify our reaction to stress
n Alter the situation n Avoidance techniques n Acceptance
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Relationship Skills
n Interact with/reach out to others n Be with nurturing people n Find your stress free zone n Stand your ground n Learn to say “no” n Leave the scene
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Time Management Skills
n Organize time and energy expenditure n Set priorities/goals n Make commitments and keep them n Control the tempo; Slow down
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Outlook Skills
n Attitude n Accept your limits n Talk nicely to yourself n Use humor, laugh, smile
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Self-Care Skills
n Exercise regularly n Eat sensibly n Take relaxation breaks n Do stretching/yoga/meditation
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