Lois Coleman, MS, CHES

July 15, 2013 at 3:30 PM

STRESS MANAGEMENT 101

PRESENTATION OUTLINE

• What is stress?• What is a stressor?• How does the body respond to stress?• What can I do to manage stress?

DID YOU KNOW?• According to the CDC people who suffer from chronic stress

are 4.5 times more likely to die from a heart attack or stroke.

• More than half of all deaths between the ages of 1 and 65 result from stressful lifestyles.

• An American Psychological Association survey found that around two-thirds of all office visits to family doctors are due to stress related symptoms.

RISK FACTORS

• Occupation• Sex• Race• Age

WHAT IS STRESS?

Stress is the reaction people have to excessive pressures or other types of demands placed on them.

DEFINITION OF STRESS

S = P > R

Stress occurs when the pressure is greater than the resource.

• Causes anxiety or concern • Can be short or long-term• Is perceived as outside of our

coping abilities• Feels unpleasant• Decreases performance• Can lead to mental and

physical problems

• Motivates, focuses energy

• Is short term• Is perceived within our

coping abilities• Feels exciting• Improves performance

IS ALL STRESS BAD STRESS?Eustress Stress Distress Stress

WHAT IS A STRESSOR?

The stimulus that causes stress…

• External

• Internal

EXTERNAL STRESSORS

• Environmental• Social• Work• Family and relationships• Daily life

ENVIRONMENTAL STRESSORS

• Noise• Temperature• Pests• Air Quality• Crime

SOCIAL STRESSORS

• Discrimination • Harassment• Isolation• Lack of support system• Gossip• Pressure

WORK STRESSORS

• Rules• Regulations• Deadlines• Exhausting workload• Insufficient pay • Conflicts

• Disagreements• Buying a new home• Moving• Being a caretaker

• Death• Marriage• Divorce• Birth

FAMILY AND RELATIONSHIP STRESSORS

DAILY LIFE STRESSORS

• Household chores• Misplaced keys• Errands• Commuting• Mechanical breakdowns

INTERNAL STRESSORS

• Negative self-talk• Personality traits• Mind traps

NEGATIVE SELF-TALK• Pessimistic Attitude

• Over Analyzing

• Self-Criticism

PERSONALITY TRAITS• Overly Assertive

• Lack of Assertiveness

• Perfectionism

• Workaholic

MIND TRAPS

• Unrealistic expectations or beliefs• Taking things too personally • All or nothing thinking• Fears or apprehensions• Low self-esteem

IDENTIFYING STRESSORS BY MAGNITUDE

• Accidental Hassles• Major Life Changes• Ongoing Problems

Top Causes of Stress in the U.S.

Stress Stressor

1 Job Pressure Co-Worker Tension, Bosses, Work Overload

2 Money Loss of Job, Reduced Retirement, Medical Expenses

3 Health Health Crisis, Terminal, or Chronic Illness

4 Relationships Divorce, Death of Spouse, Arguments with Friends, Loneliness

5 Poor Nutrition Inadequate Nutrition, Caffeine, Processed Foods, Refined Sugars

6 Media Overload Television, Radio, Internet, E-Mail, Social Networking

7 Sleep Deprivation Inability to release adrenaline and other stress hormones

ASK YOURSELF…

What are your top 3 stressors?

1.

2.

3.

• Fatigue• Heartburn • Diarrhea• Constipation• Nervousness• Muscle tension and

aches• Shakiness or tremors

• Heart palpitations• Racing pulse• Excessive sweating• Sleep difficulties• Rashes, hives, itching• Frequent illness• Sweating

PHYSICAL SYMPTOMS

• Lowered productivity• Absenteeism• Eating more or less• Isolating yourself• Neglecting responsibilities• No sense of humor• Excessive smoking and/or

alcohol use• Nail biting• Restlessness• Sleeping excessively

BEHAVIORAL SYMPTOMS

• Difficulty concentrating • Memory lapses • Difficulty making

decisions • Confusion • Disorientation • Panic or anxiety attacks • Excessive worrying

• Irritability• Impatience• Anger• Hostility• Moodiness• Sadness• Intrusive and/or racing

thoughts• Feeling overwhelmed

MENTAL/EMOTIONAL SYMPTOMS

STRESS RESPONSE

GENERAL ADAPTATION SYNDROME

• Alarm Response

• Adaptation

• Exhaustion

• Sudden and involuntary• Increases in breathing,

heart rate, metabolism, and blood pressure

• Liver converts glycogen to glucose

• Changes in vision and hearing

FIGHT OR FLIGHT RESPONSE

ADAPTATION

• The body adapts to the stressors it is exposed to.

• Changes at many levels take place in order to reduce the effect of the stressor.

EXHAUSTION

• The body's resistance to the stress may gradually be reduced, or may collapse quickly.

• The immune system, and the body's ability to resist disease, may be almost totally eliminated.

EFFECTS OF STRESS• Hair• Muscles• Digestive Tract• Skin• Brain• Mouth• Heart• Lungs

ASK YOURSELF…• How do you know when you are stressed?

• Where do you feel stress in your body?

• How do you behave when you are feeling stressed out?

Effective stress management is equipping your mind and body to deal with the

stresses that come your way.

STRESS MANAGEMENT STRATEGIES

• Change your behavior

• Change your thinking

• Change your lifestyle

STRATEGY #1:THE A-B-C METHOD

• A= Awareness

• B= Balance

• C= Control

STRATEGY #2:PRACTICE USING THE 4 A’S

• Avoid the stressor

• Alter the stressor

• Adapt to the stressor

• Accept the stressor

STRATEGY #3:CHANGE THE WAY YOU THINK

STRATEGY #4:LEAD A HEALTHIER LIFESTYLE

• Exercise regularly• Eat a balanced diet• Reduce caffeine and sugar intake• Quit smoking• Use alcohol in moderation• Get enough rest

• Go for a walk• Spend time in nature• Call a good friend• Workout• Start a journal• Listen to music• Watch a comedy

• Read a good book• Plan a vacation• Play with a pet• Take up a new hobby• ______________• ______________• ______________

STRATEGY #5:MAKE TIME FOR FUN AND RELAXATION

STRATEGY #6:SEEK ALTERNATIVES

• Guided Imagery• Meditation• Deep breathing• Yoga• Counseling• Medication

BENEFITS OF STRESS MANAGEMENT• Improves physical health• Improves emotional stability• Improves productivity• Improves quality of life

ACTIVITY

DO WHAT YOU CANWITH WHAT YOU HAVE

WHERE YOU ARE

-THEODORE ROOSEVELT

QUESTIONS