stress management 1
TRANSCRIPT
Stress ManagementStress Management
Presented by the Tomás Rivera Center
Arranged by Dionne S. Davila, M.A
What Is StressWhat Is Stress
Stress is the body’s automatic response to Stress is the body’s automatic response to any physical or mental demand placed on it.any physical or mental demand placed on it.
Adrenaline is a chemical naturally produced Adrenaline is a chemical naturally produced in our body as a response to stress . in our body as a response to stress .
Fight or Flight response is illicited.Fight or Flight response is illicited.
Is All Stress Bad?Is All Stress Bad?
Moderate levels of stress may actually Moderate levels of stress may actually improve performance and efficiencyimprove performance and efficiency
Too little stress may result in boredomToo little stress may result in boredom
Too much stress may cause an Too much stress may cause an unproductive anxiety levelunproductive anxiety level
Identifying StressorsIdentifying Stressors
Situations, activities, and Situations, activities, and relationships that cause ‘trauma’ to relationships that cause ‘trauma’ to
one’s physical, emotional, or one’s physical, emotional, or psychological selfpsychological self
StressorsStressors
SchoolSchool WorkWork FamilyFamily RelationshipsRelationships LegalLegal FinancesFinances Health/illnessHealth/illness EnvironmentEnvironment Living SituationLiving Situation
Negative Effects of StressNegative Effects of Stress1. Physical1. Physical- Weight gain/lossWeight gain/loss
- Unexpected hair lossUnexpected hair loss
- Heart palpitationsHeart palpitations- High blood pressureHigh blood pressure
2. Emotional2. Emotional- Mood swingsMood swings
- AnxietyAnxiety
- Can lead to depressionCan lead to depression
• Can also lead to unhealthy coping Can also lead to unhealthy coping strategies (i.e. alcohol, drugs, etc)strategies (i.e. alcohol, drugs, etc)
Managing StressManaging Stress
Stress Relief StrategiesStress Relief Strategies1. Body relaxation excercises1. Body relaxation excercises
- breathing techniques- breathing techniques- guided imagery- guided imagery
2. Physical exercise2. Physical exercise-yoga-yoga-work out routine-work out routine
3. Meditation3. Meditation4. Counseling4. Counseling
-talk therapy-talk therapy-life coaching-life coaching
Other Helpful tips Other Helpful tips
Changing perceptions and expectationsChanging perceptions and expectations Break jobs/tasks into manageable partsBreak jobs/tasks into manageable parts Set reasonable/realistic goalsSet reasonable/realistic goals Avoid procrastinationAvoid procrastination Set boundariesSet boundaries Don’t compromise your values/beliefsDon’t compromise your values/beliefs Schedule “me” timeSchedule “me” time
Benefits of Stress ManagementBenefits of Stress Management
Physical health gets betterPhysical health gets better
-more energy and stamina-more energy and stamina Emotions stabilizedEmotions stabilized
-positive attitude-positive attitude
-hopeful/happier-hopeful/happier Ability to focus improvedAbility to focus improved
-able to learn and achieve-able to learn and achieve
RelaxRelax Our brain fires electrical waves at 14 or more Our brain fires electrical waves at 14 or more
cycles a second. cycles a second. These are These are betabeta waves and are great for getting waves and are great for getting
tasks done, but not for learning new things.tasks done, but not for learning new things. Taking a few minutes to relax deeply slows your Taking a few minutes to relax deeply slows your
brain waves down.brain waves down. These slower waves are These slower waves are alphaalpha waves. waves. They occur at between 7 and 14 cycles a secondThey occur at between 7 and 14 cycles a second Studies show Studies show alphaalpha waves improve learning. waves improve learning.----”OnCourse” by Skip Downing----”OnCourse” by Skip Downing
The Key Word Is….The Key Word Is….
BalanceBalance