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1 STRESS MANAGEMENT MANAGING STRESS IN YOUR LIFE: A PERSONAL APPROACH J.P. PECORELLI, PH.D. Behavioral Health Services of Sharon Regional Health System.

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Presentation on theme: "1 STRESS MANAGEMENT MANAGING STRESS IN YOUR LIFE: A PERSONAL APPROACH J.P. PECORELLI, PH.D. Behavioral Health Services of Sharon Regional Health System."— Presentation transcript:

1 1 STRESS MANAGEMENT MANAGING STRESS IN YOUR LIFE: A PERSONAL APPROACH J.P. PECORELLI, PH.D. Behavioral Health Services of Sharon Regional Health System

2 2 STRESS MANAGEMENT IS A PART OF EVERYDAY LIFE IS NECESSARY TIME, MONEY, AND RELATIONSHIPS ENSURE THAT STRESS WILL ALWAYS BE WITH US

3 3 STRESS MANAGEMENT STRESS DOES NOT HAVE TO BE NEGATIVE OR OVERWHELMING

4 4 STRESS MANAGEMENT DEFINITION: THE NON-SPECIFIC RESPONSE OF THE BODY TO ANY DEMAND Hans Selye, MD

5 5 STRESS MANAGEMENT DR. HANS SELYE WROTE: …STRESS IS ESSENTIALLY REFLECTED BY THE RATE OF ALL THE WEAR AND TEAR CAUSED BY LIFE.

6 6 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

7 7 STRESS MANAGEMENT NOT ALL STRESS IS NEGATIVE EUSTRESS: POSITIVE STRESS RESULTS FROM EXHILARATING EXPERIENCES: WINNING THE LOTTERY UNEXPECTED PROMOTION AWARD

8 8 STRESS MANAGEMENT DISTRESS STRESS OF: LOSING, FAILING, OVERWORKING AND NOT COPING CAN BE HARMFUL AND IT IS NORMAL FROM TIME TO TIME

9 9 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

10 10 STRESS MANAGEMENT CAUSES OF STRESS FALL INTO TWO CATEGORIES: EXTERNAL INTERNAL

11 11 STRESS MANAGEMENT EXTERNAL STRESSOR MAY BE MAJOR LIFE EVENTS: (REFER TO HOLMES-RAHE SCALE) MOVING DEATH OF SPOUSE, FAMILY MEMBER OR FRIEND DIVORCE

12 12 STRESS MANAGEMENT MAY BE CAUSED BY EVERYDAY PRESSURES SUCH AS: FINANCIAL DEADLINES ARGUMENTS FAMILY CONCERNS LACK OF SLEEP

13 13 STRESS MANAGEMENT INTERNAL STRESSORS INSIDE OURSELVES THIS TYPE OF STRESSOR MAY PLAY A GREATER ROLE IN THE STRESS OF DAILY LIFE

14 14 STRESS MANAGEMENT EXAMPLES ARE: VALUES AND BELIEFS FAITH GOALS SELF-IMAGE EXPECTATIONS OF SELVES & OTHERS

15 15 STRESS MANAGEMENT STRESS DRIVEN BY HORMONES HORMONES ACT LIKE A CONDUCTOR HORMONES INNERVATE BODY SYSTEMS/ORGANS

16 16 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

17 17 STRESS MANAGEMENT STRESS WHAT YOU NOTICE: HEART RATE SPEEDS UP BP RISES BREATHING SPEEDS UP BLOOD TO MUSCLES SWEATING BLOOD SUGAR INCREASES

18 18 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

19 19 STRESS MANAGEMENT COMMON SYMPTOMS OF STRESS PHYSICAL MENTAL EMOTIONAL BEHAVIORAL COGNITIVE

20 20 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)

21 21 STRESS MANAGEMENT EMOTIONAL/MENTAL SYMPTOMS: ANXIETY, WORRY, GUILT, NERVOUSNESS ANGER, FRUSTRATION MOODINESS DEPRESSION APPETITE VARIES RACING THOUGHTS NIGHTMARES DIMINISHED CONCENTRATION IMPAIRED MEMORY OR FORGETFULNESS

22 22 STRESS MANAGEMENT INDECISIVENESS CLOSE TO TEARS OR CRYING LONELINESS FEAR OF GETTING CLOSE SUICIDAL THINKING TROUBLE LEARNING NEW INFO CONFUSED/DISORGANIZED

23 23 STRESS MANAGEMENT BEHAVIORAL SYMPTOMS TARDINESS SERIOUS APPEARANCE NERVOUS BEHAVIOR/HABITS RUSHING/PACING ON EDGE INCREASED FRUSTRATION/IRRITABLE MORE ACCIDENTS OVERREACTING

24 24 STRESS MANAGEMENT REDUCED PRODUCTIVITY SOCIAL WITHDRAWAL DEFENSIVE SLEEP PROBLEMS/TIREDNESS INCREASED USE OF OTC DRUGS INCREASED TOBACCO INCREASED ALCOHOL INCREASED RECREATIONAL DRUGS

25 25 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

26 26 STRESS MANAGEMENT HAVE EXAGGERATED FEARS DEVELOP ANXIETY/PANIC DEVELOP PHYSICAL PROBLEMS INCLUDING CV DISEASE, HBP, ULCERS OR HEADACHES

27 27 STRESS MANAGEMENT QUESTIONS?

28 28 STRESS MANAGEMENT NOW THAT YOU ARE FAMILIAR WITH SOME OF THE SYMPTOMS OF STRESS, HOW DO YOU MANAGE IT? SIMPLE, RIGHT?

29 29 STRESS MANAGEMENT COPING SKILLS FOR STRESS MANAGEMENT: DEEP BREATHING EXERCISE RELAXATION GUIDED IMAGERY

30 30 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

31 31 STRESS MANAGEMENT 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.

32 32 STRESS MANAGEMENT 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.

33 33 STRESS MANAGEMENT TAKE CHARGE: TAKE RESPONSIBILITY FOR MAKING YOUR LIFE WHAT YOU WANT.

34 34 STRESS MANAGEMENT DEEP BREATHING PROGRESSIVE MUSCLE RELAXATION BIOFEEDBACK MEDITATION BEGIN AN EXERCISE PROGRAM REAPPRAISE YOUR LIFE AND PRIORITIES

35 35 STRESS MANAGEMENT LOVE, PRAY, FORGIVE REALIZE THAT MOST STRESS COMES FROM WITHIN, NOT WITHOUT. TAKE TIME TO SMELL THE FLOWERS AND TASTE THE STRAWBERRIES.

36 36 STRESS MANAGEMENT QUESTIONS? THANK YOU VERY MUCH FOR YOUR ATTENTIVENESS


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