1. STRESS & STRESS MANAGEMENT: PRACTICAL SOLUTIONS Presented by: Professor Steven P. Dion Sport, Fitness and Leisure Studies Spdion@yahoo.com www.salemstate.edu/~sdion

2. So… What is Stress? Stress occurs when there is a substantial imbalance between the demands placed on you and your response capability under those conditions, and where the failure to meet those demands has important consequences. Stress occurs when there is a substantial imbalance between the demands placed on you and your response capability under those conditions, and where the failure to meet those demands has important consequences.  STRESS CAUSES MORE STRESS SIMPLY PUT - Stress is our bodies mental and physical response to change. SIMPLY PUT - Stress is our bodies mental and physical response to change.

3. What Would Life Be Like Without Stress? Life would be BORING!! Life would be BORING!!  We’d probably be dead or really dumb. Stress and our response to stressors has enabled us to be what we are today. Stress and our response to stressors has enabled us to be what we are today. Without it – we couldn’t learn and/or adapt. Without it – we couldn’t learn and/or adapt.  Eustress (good) and Distress (bad)

4. WHEN STRESS GETS IN THE WAY How does stress negatively impact your life today, tomorrow, 10-20 years from now? How does stress negatively impact your life today, tomorrow, 10-20 years from now? Acute & Chronic Stressors Acute & Chronic Stressors  Acute stress – immediate – reactionary  Chronic stress – over a period of time = causes us STRAIN

5. Physiological Response to Stress Acute Stressors: Acute Stressors:  We are animals designed to cope with this type of stress. Fight / Flight / F---- & F---- response  SURVIVAL OF THE FITIST Activation of the Stress Response: Activation of the Stress Response:  ADRENALIN RELEASE  HR/ BP/ Sweat / Muscle Tension/ Increased Metabolism, Sugar & Fat Release etc.  A 3-5 minute life or death explosion.

6. Chronic Stressors: Chronic Stressors:  We are not optimally suited to cope with everyday nagging stressors without a release.  Our own defense mechanisms are making many of us sick. So – Stress can manifest itself in many ways in your life. For example: So – Stress can manifest itself in many ways in your life. For example:  Fatigue, Illness, Anxiety, Cranky & Moody, Argumentative, Forgetfulness, Muscle Tension, Headaches, Depression, & Feeling just plain CRAZY sometimes.

7. So.. What can we do about it? So.. What can we do about it?  Identify the stressors  Make a decision to either: ignore it, co-exist with it, or change it  Sometimes the stressor dictates the reaction  You may not want to quit your job, get a divorce or leave your family – but sometimes you need a break or an alternative.  Realize – You Come First – You MUST BECOME your number one priority

8. Taking Action  Recognize what’s causing the stress  Decide on an action  Examine the consequences of your action or lack of  Take action – either: ignore, cope, eliminate  Monitor your progress  Reevaluate the outcomes of your actions  Reward yourself **

9. STRESS MANAGEMENT PRACTICES Traditional Methods Exercise / Yoga Diet habits MassageReligion/SpiritualityCommunicationAlcohol Smoking (?) Alternative Methods Rolfing Acupuncture Acupressure Reflexology Light therapy Sound therapy Meditation Relaxation

10.  HUMOR - The Ultimate Stress Reliever  Look for the laughter in your life  Use humor as a problem solving tool  Live a happier, healthier humor-filled life  Treat yourself with kindness  Smile at your imperfections  Find people to laugh with every day  Recognize change is hard  Prepare for predictable stressors  Laugh at the things you can’t control

11. Look for the humor in your life Look for the humor in your life  Humor is a skill that we need to practice  We take ourselves too seriously Use humor as a problem solving tool Use humor as a problem solving tool  Humor is being able to recognize two varying view points at the same time  A joke is a problem with a unique solution Live a happier, healthier humor-filled life Live a happier, healthier humor-filled life  Humor helps build a stronger mind, body and spirit

12. Treat yourself with kindness Treat yourself with kindness  We are more comfortable with negativity  Negativity is contagious and rewarded  When you’re down – people ask what’s wrong. Smile at your imperfections Smile at your imperfections  Distorted view of yourself (That’s not my voice?)  Negative Self-Talk – easy to doubt yourself (The misdirected wave) Find people to laugh with Find people to laugh with  Gravitate to those who make you laugh and shy away from those who bring doubt and misery into your life.

13. Recognize – Change is hard Recognize – Change is hard  Realize the only person you can change is you.  Toilet paper role direction  We are creatures of habit (the 3 minute routine) Prepare for predictable stressors (CRUNCH TIME) Prepare for predictable stressors (CRUNCH TIME)  Time constraints on our lives.  Technologies leash  Pictures and mementos to educe emotions of happiness  To our memory – an emotion is as real as the event itself Laugh at the things you can’t control Laugh at the things you can’t control  Stress caused by 2 main things – fear and your choices of how to handle that situation.

14. Local Resources Exercise – Right here at the YMCA – see Brandi Exercise – Right here at the YMCA – see Brandi Massage Therapy – Right here at the YMCA- Tracy Anderson & Jenn Walsh Massage Therapy – Right here at the YMCA- Tracy Anderson & Jenn Walsh Acupuncture – Wellspring – Regina Gibbons – 781-639-0037 - Marblehead Acupuncture – Wellspring – Regina Gibbons – 781-639-0037 - Marblehead Psychotherapist – Marblehead Counseling Center – 781-631-8273 – sliding scale fee Psychotherapist – Marblehead Counseling Center – 781-631-8273 – sliding scale fee

15. ANY QUESTIONS THANK YOU FOR COMING & ENJOY THE HOLIDAY SEASON