STRESS MANAGEMENTSTRESS MANAGEMENT

ForFor

AAC/EN Acquisition AAC/EN Acquisition Center of ExcellenceCenter of Excellence

STRESS MANAGEMENTSTRESS MANAGEMENT

ForFor

AAC/EN Acquisition AAC/EN Acquisition Center of ExcellenceCenter of Excellence

BYJIM HELMS, MS, CFLE

AIRMAN & FAMILY READINESS CENTER

EGLIN AFB, FL 882-2275/882-9060

BYJIM HELMS, MS, CFLE

AIRMAN & FAMILY READINESS CENTER

EGLIN AFB, FL 882-2275/882-9060

STRESS IS CREATED WHEN ONE’S MIND OVERRIDES THE BODY’S BASIC DESIRE TO CHOKE THE

LIVING DAYLIGHTS OUT OF SOME JERK WHO DESPERATELY DESERVES

IT!

STRESS IS CREATED WHEN ONE’S MIND OVERRIDES THE BODY’S BASIC DESIRE TO CHOKE THE

LIVING DAYLIGHTS OUT OF SOME JERK WHO DESPERATELY DESERVES

IT!

STRESS MANAGEMENTSTRESS MANAGEMENTSTRESS MANAGEMENTSTRESS MANAGEMENT

• What is stress?• How is stress created?• Does stress affect us all in the same way?• Is there such a thing as “good stress”?• What are the signs of too much stress?• What are some negative stress-coping techniques?• What are some positive coping techniques?• What can we do to manage stress?

• What is stress?• How is stress created?• Does stress affect us all in the same way?• Is there such a thing as “good stress”?• What are the signs of too much stress?• What are some negative stress-coping techniques?• What are some positive coping techniques?• What can we do to manage stress?

WHAT IS STRESS?WHAT IS STRESS?WHAT IS STRESS?WHAT IS STRESS?

Stress is just a wordStress is just a word The way we interpret The way we interpret

an eventan event The event does not The event does not

affect everyone in the affect everyone in the same waysame way

Stress is just a wordStress is just a word The way we interpret The way we interpret

an eventan event The event does not The event does not

affect everyone in the affect everyone in the same waysame way

You’re fired!

SIGNS OF TOO MUCH SIGNS OF TOO MUCH STRESSSTRESS

SIGNS OF TOO MUCH SIGNS OF TOO MUCH STRESSSTRESS

60% of illnesses we 60% of illnesses we see our physician for see our physician for are stress-relatedare stress-related

Headaches, other Headaches, other aches and pains, aches and pains, digestive problems, digestive problems, high blood pressure, high blood pressure, etc.etc.

60% of illnesses we 60% of illnesses we see our physician for see our physician for are stress-relatedare stress-related

Headaches, other Headaches, other aches and pains, aches and pains, digestive problems, digestive problems, high blood pressure, high blood pressure, etc.etc.

PHYSICALPHYSICAL

SIGNS OF TOO MUCH STRESS, SIGNS OF TOO MUCH STRESS, cont.cont.

SIGNS OF TOO MUCH STRESS, SIGNS OF TOO MUCH STRESS, cont.cont.

PSYCHOLOGICALPSYCHOLOGICAL Becoming angry/tearful easilyBecoming angry/tearful easily Sleep problemsSleep problems Concentration/memory Concentration/memory

problemsproblems AnxietyAnxiety DepressionDepression Reduction in cognitive skillsReduction in cognitive skills Feeling out of control Feeling out of control

PSYCHOLOGICALPSYCHOLOGICAL Becoming angry/tearful easilyBecoming angry/tearful easily Sleep problemsSleep problems Concentration/memory Concentration/memory

problemsproblems AnxietyAnxiety DepressionDepression Reduction in cognitive skillsReduction in cognitive skills Feeling out of control Feeling out of control

REACTIONS TO LIFE REACTIONS TO LIFE SITUATIONSSITUATIONS

REACTIONS TO LIFE REACTIONS TO LIFE SITUATIONSSITUATIONS

EVENT

THOUGHT

FEELING

ACTION

STRESS IS “NEEDS” STRESS IS “NEEDS” DRIVENDRIVEN

STRESS IS “NEEDS” STRESS IS “NEEDS” DRIVENDRIVEN

SecuritySecurity

Control Control

Self-esteem Self-esteem

AggressionAggression

DenialDenial

Worry/WithdrawWorry/Withdraw

NEEDS EMOTIONS BEHAVIORS

FEAR/STRESS

MISINTERPRETATION OF MISINTERPRETATION OF THE EVENTTHE EVENT

MISINTERPRETATION OF MISINTERPRETATION OF THE EVENTTHE EVENT

• Our interpretation of the event• Our beliefs are almost always in error• From 1 to 10, we often interpret the stressful event as being a “10”

• Our interpretation of the event• Our beliefs are almost always in error• From 1 to 10, we often interpret the stressful event as being a “10”

1 105

STRESS CURVESTRESS CURVESTRESS CURVESTRESS CURVE

Too low

Comfort zone

Too high DISTRESS DISTRESS

DEVELOPING A PLANDEVELOPING A PLANDEVELOPING A PLANDEVELOPING A PLAN

A MOST IMPORTANT

B NOT AS IMPORTANT

C OF SOME IMPORTANCE

Well. I did what he recommended For

stress

I studied all theThings I had to do

And I assigned each one an A, B, or C priority

Here’s the list – 284 As, 2 Bs And no Cs

TIME MANAGEMENTTIME MANAGEMENT

SELF-TALKSELF-TALKSELF-TALKSELF-TALK

Self-talkSelf-talk Becoming aware of itBecoming aware of it Changing old habitsChanging old habits Learn to think more Learn to think more

positivelypositively Learn to relaxLearn to relax

Self-talkSelf-talk Becoming aware of itBecoming aware of it Changing old habitsChanging old habits Learn to think more Learn to think more

positivelypositively Learn to relaxLearn to relax

FIND SOMETHING TO FIND SOMETHING TO LAUGH ABOUT -- OFTENLAUGH ABOUT -- OFTEN

FIND SOMETHING TO FIND SOMETHING TO LAUGH ABOUT -- OFTENLAUGH ABOUT -- OFTEN

Don’t take yourself so Don’t take yourself so seriouslyseriously

Lighten upLighten up Find humor in your Find humor in your

mistakes, just don’t mistakes, just don’t repeat themrepeat them

Don’t take yourself so Don’t take yourself so seriouslyseriously

Lighten upLighten up Find humor in your Find humor in your

mistakes, just don’t mistakes, just don’t repeat themrepeat them

ARE YOU OVERLYCONCERNEDWITH SELF-IMAGE?

ARE YOU OVERLYCONCERNEDWITH SELF-IMAGE?

WHAT DO YOU DOFOR FUN?WHAT DO YOU DOFOR FUN?

Do You Schedule Self-Time?Do You Schedule Self-Time?

DO YOU SCHEDULE TIME TO RELAX?DO YOU SCHEDULE TIME TO RELAX?

Nine Behaviors To AvoidNine Behaviors To Avoid

1. Procrastination – do the crud jobs first1. Procrastination – do the crud jobs first2. Negative self-talk -- be your own best friend2. Negative self-talk -- be your own best friend3. Don’t get stuck into a routine – provide variety3. Don’t get stuck into a routine – provide variety4. Don’t neglect your body – listen to your body4. Don’t neglect your body – listen to your body5. Don’t forget your emotional feelings5. Don’t forget your emotional feelings6. Don’t forget to celebrate6. Don’t forget to celebrate7. Try not to be somebody you’re not – be yourself7. Try not to be somebody you’re not – be yourself8. Don’t forget to laugh often8. Don’t forget to laugh often9. Don’t say yes when you would rather say no9. Don’t say yes when you would rather say no

1. Procrastination – do the crud jobs first1. Procrastination – do the crud jobs first2. Negative self-talk -- be your own best friend2. Negative self-talk -- be your own best friend3. Don’t get stuck into a routine – provide variety3. Don’t get stuck into a routine – provide variety4. Don’t neglect your body – listen to your body4. Don’t neglect your body – listen to your body5. Don’t forget your emotional feelings5. Don’t forget your emotional feelings6. Don’t forget to celebrate6. Don’t forget to celebrate7. Try not to be somebody you’re not – be yourself7. Try not to be somebody you’re not – be yourself8. Don’t forget to laugh often8. Don’t forget to laugh often9. Don’t say yes when you would rather say no9. Don’t say yes when you would rather say no

Our Mental ScriptOur Mental Script

We are the authors of our own livesWe are the authors of our own lives What does your script say?What does your script say? How can you re-write it?How can you re-write it? How much “wiggle room” do you have?How much “wiggle room” do you have? How often do you find yourself saying, How often do you find yourself saying,

“I have to,” I must,” I should have, “I “I have to,” I must,” I should have, “I can’t?” can’t?”

We are the authors of our own livesWe are the authors of our own lives What does your script say?What does your script say? How can you re-write it?How can you re-write it? How much “wiggle room” do you have?How much “wiggle room” do you have? How often do you find yourself saying, How often do you find yourself saying,

“I have to,” I must,” I should have, “I “I have to,” I must,” I should have, “I can’t?” can’t?”

LEARN TO RELAXLEARN TO RELAXLEARN TO RELAXLEARN TO RELAX

Deep-breatheDeep-breathe Muscle tensing and Muscle tensing and

relaxingrelaxing Mind visioningMind visioning Think of something to look Think of something to look

forward to at the end of forward to at the end of each day/weekeach day/week

Deep-breatheDeep-breathe Muscle tensing and Muscle tensing and

relaxingrelaxing Mind visioningMind visioning Think of something to look Think of something to look

forward to at the end of forward to at the end of each day/weekeach day/week