Post on 29-Mar-2015
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STRESS MANAGEMENT
MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH
J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454
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STRESS MANAGEMENT
IS A PART OF EVERYDAY LIFE IS NECESSARY
TIME, MONEY, AND RELATIONSHIPS ENSURE
THAT STRESS WILL ALWAYS BE WITH US
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STRESS MANAGEMENT
STRESS
DOES NOT HAVE TO BE NEGATIVE OR OVERWHELMING
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STRESS MANAGEMENT
DEFINITION:
THE NON-SPECIFIC RESPONSE OF THE BODY TO ANY DEMAND
Hans Selye, MD
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STRESS MANAGEMENT
DR. HANS SELYE WROTE:
“…STRESS IS ESSENTIALLY REFLECTED BY THE RATE OF ALL THE WEAR AND TEAR CAUSED BY LIFE.”
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STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?
IT DOES NOT MATTER IF THE STRESSOR IS PLEASANT OR UNPLEASANT, OR THE RESULTS ARE GOOD OR BAD
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STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVEEUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
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STRESS MANAGEMENT
DISTRESSSTRESS OF:
LOSING, FAILING, OVERWORKING AND NOT COPING
CAN BE HARMFUL AND IT IS NORMAL FROM TIME TO TIME
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STRESS MANAGEMENT
OUR RESPONSE TO STRESS:
IS THE AUTOMATIC STATE THAT RESULTS WHEN THE BODY ATTEMPTS TO MAKE CHANGES IN ORDER TO ADAPT TO ANY DEMAND
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STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO CATEGORIES:
EXTERNAL INTERNAL
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STRESS MANAGEMENT
EXTERNAL STRESSORMAY BE MAJOR LIFE EVENTS:(REFER TO HOLMES-RAHE SCALE)
MOVING DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND DIVORCE
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STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY PRESSURES SUCH AS:
FINANCIAL DEADLINES ARGUMENTS FAMILY CONCERNS LACK OF SLEEP
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STRESS MANAGEMENT
INTERNAL STRESSORS“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A GREATER ROLE IN THE STRESS OF DAILY LIFE
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STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS
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STRESS MANAGEMENT
STRESS
DRIVEN BY HORMONES
HORMONES ACT LIKE A CONDUCTOR
HORMONES INNERVATE BODY SYSTEMS/ORGANS
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STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:
HYPOTHALAMUS STIMULATES PITUITARY PITUITARY RELEASES ACTH INTO BLOOD ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT AFFECT OTHER ORGAN SYSTEMS
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STRESS MANAGEMENT
STRESSWHAT YOU NOTICE: HEART RATE SPEEDS UP BP RISES BREATHING SPEEDS UP BLOOD TO MUSCLES SWEATING BLOOD SUGAR INCREASES
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STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON OURSELVES, WE MUST INCREASE AWARENESS
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STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS
PHYSICAL MENTAL EMOTIONAL BEHAVIORAL COGNITIVE
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STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:
MUSCLE TENSION NAUSEA, VOMITING HEADACHES JAW, NECK & BACK PAIN DIARRHEA SLEEP DISTURBANCES DRY MOUTH, SWEATY PALMS UPPER RESPIRATORY INFECTIONS COLD HANDS BREATHING CHANGES (E.G., SHALLOW, SIGHING)
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STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:
ANXIETY, WORRY, GUILT, NERVOUSNESS ANGER, FRUSTRATION MOODINESS DEPRESSION APPETITE VARIES RACING THOUGHTS NIGHTMARES DIMINISHED CONCENTRATION IMPAIRED MEMORY OR FORGETFULNESS
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STRESS MANAGEMENT
INDECISIVENESS CLOSE TO TEARS OR CRYING LONELINESS FEAR OF GETTING CLOSE SUICIDAL THINKING TROUBLE LEARNING NEW INFO CONFUSED/DISORGANIZED
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STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS TARDINESS SERIOUS APPEARANCE NERVOUS BEHAVIOR/HABITS RUSHING/PACING ON EDGE INCREASED FRUSTRATION/IRRITABLE MORE ACCIDENTS OVERREACTING
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STRESS MANAGEMENT
REDUCED PRODUCTIVITY SOCIAL WITHDRAWAL DEFENSIVE SLEEP PROBLEMS/TIREDNESS INCREASED USE OF OTC DRUGS INCREASED TOBACCO INCREASED ALCOHOL INCREASED RECREATIONAL DRUGS
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STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER: OUR PERSONALITIES CHANGE MAY BECOME DEPRESSED FEEL HELPLESS/HOPELESS BECOME EXPLOSIVE/IMPULSIVE
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STRESS MANAGEMENT
HAVE EXAGGERATED FEARS DEVELOP ANXIETY/PANIC DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR HEADACHES
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STRESS MANAGEMENT
QUESTIONS?
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STRESS MANAGEMENT
NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?
SIMPLE, RIGHT?
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STRESS MANAGEMENT
COPING SKILLS FOR STRESS MANAGEMENT:
DEEP BREATHING EXERCISE RELAXATION GUIDED IMAGERY
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STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND
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LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE HAVE NO CONTROL OVER. SEPARATE THOSE FROM ACTIVITIES OVER WHICH WE HAVE SOME CONTROL, AND LEARN TO SAY “NO” TO DEMANDS.
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POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A STRESSFUL SITUATION BY WHAT YOU SAY TO YOURSELF, “I CAN HANDLE THIS ONE STEP AT A TIME”.
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STRESS MANAGEMENT
TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING YOUR LIFE WHAT YOU WANT.
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DEEP BREATHING PROGRESSIVE MUSCLE RELAXATION BIOFEEDBACK MEDITATION BEGIN AN EXERCISE PROGRAM REAPPRAISE YOUR LIFE AND PRIORITIES
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LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES FROM WITHIN, NOT WITHOUT.
TAKE TIME TO SMELL THE FLOWERS AND TASTE THE STRAWBERRIES.
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QUESTIONS?
THANK YOU VERY MUCH FOR YOUR ATTENTIVENESS