2. Stress Management When the Heat is in the Kitchen Frank V. Tucci B.A., University of MO – St. Louis M.A. Saint Louis University Doctoral Candidate at Saint Louis University March 14, 2013

3. Stress & Anxiety Defined Effects on the Body & Brain Be Prepared Self Realization (Life is not Easy) Ways to Relieve Stress Be a Hero / Inspire Others

4. Defined Stress is defined as an organism's total response to environmental demands or pressures. Stress in humans results from interactions between persons and their environment that are perceived as straining or exceeding their adaptive capacities and threatening their well-being. (Medical Dictionary, 2013)

5. Effects on the Body & Brain Body Heart Lungs (Breathing) Digestive System Nerves Skin Brain Cognition Emotion

6. The Body’s Stress Response When you perceive a threat, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol. These hormones rouse the body for emergency action. Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time, and enhance your focus – preparing you to either fight or flee from the danger at hand.

7. Responses to Stress Psychologist Connie Lillas uses a driving analogy to describe the three most common ways people respond when they’re overwhelmed by stress: Foot on the gas – An angry or agitated stress response. You’re heated, keyed up, overly emotional, and unable to sit still. Foot on the brake – A withdrawn or depressed stress response. You shut down, space out, and show very little energy or emotion. Foot on both – A tense and frozen stress response. You “freeze” under pressure and can’t do anything. You look paralyzed, but under the surface you’re extremely agitated. Source: HelpGuide.org Stress Symptoms, Signs and Causes: The Effects of Stress Overload and What You Can Do About It

8. Be Prepared Recognize Stressful Situations Prepare Yourself; Have a plan for emergencies Life (Stress) comes with seasons; know your schedule Realize there are certain events we cannot avoid Be Wise with your resources (Time & Money) Listen More than you Speak Make Peace (especially with family, friends, and co- workers) Be Organized & Don’t Wait until the last minute

9. Self Realization No one knows your better than you Know when you are the most productive Be aware of your calendar & Make Time for you Plan some time to get a little crazy after your work obligations are completed Be Aware of your surroundings; BE SAFE Educate yourself

10. Realize Life is not Easy Tough Times Do NOT last, Tough People Do! http://www.youtube.com/watch?v=FkJLTGweKl0 Rocky Balboa (2006) Don’t let Issues (Stress) Build – up Write Things Down; Lists. Know what’s coming up When Problems come up, ask for help(I Do) There is NO shame, we ALL need a boost

11. Ways to Relieve and Manage Stress Exercise, Stretching, Running, Sports, Deep breathing, meditation, deep relaxation, biofeedback, and autogenic training Read Play Piano, guitar, or any musical instrument Volunteer Work Listen to Music Write in a Journal or diary Spend Time with family, friends and loved ones Watch tv, go to movies, or concert Pray Reflect on your accomplishments

12. Be Honorable and Respectful Be Honest with yourself, family, and friends Be Aware of Others’ Feelings Give your Best Efforts All the time Always Be Nice & Respectful; people want to be with pleasant people; use your manners Be Humble; no likes a “show-off” Have respect for yourself Respect Other People’s Propery, Time, Efforts, Wisdom, Opinions, Gifts (Diversity) & Talents

13. Be a Person People Want to be Around and Proud to be Associated Follow the “Platinum Rule”: Do unto others as you would prefer them to do unto you Be Nice (especially to your neighbors) Be Polite (use your best manners) Be Approachable and Pleasant to be around Be Excited about Life Be Confident and show poise

14. Stand for Something/Be a Hero/Inspire Others Live your Life with Meaning and Purpose Find a worthwhile Cause to support Know that YOU make a difference Have Faith “Go into the World and Do Well. But More Importantly, Go into the World and Do GOOD.” Minor Myers Jr. Be Generous with your time and talents Have an Attitude of Graditute

15. How Do You Want to Be Remembered? How you live your life now impacts how you are remembered What do you want your family, loved ones, and co- workers to say about you? How do you want to be remembered? Have a Feel Good (Batter’s Up) Song & Listen to it when you’re stressed Be a Hero! THANK YOU!

16. Questions? Frank Tucci Saint Louis University tuccif@slu.edu