1. Stress* Any emotional, physical, social, economic, or other factor that necessitates a response or change. Any emotional, physical, social, economic, or other factor that necessitates a response or change. *Anderson, 2002 *Anderson, 2002

2. Six Myths About Stress* Myth 1: Stress is the same for everyone. Myth 1: Stress is the same for everyone. Stress is different for each of us and depends on perception and response. Stress is different for each of us and depends on perception and response. Myth 2: Stress is always bad for you. Myth 2: Stress is always bad for you. Managed stress (arousal) makes us productive and happy. Mismanaged stress can Managed stress (arousal) makes us productive and happy. Mismanaged stress can hurt or even prove to be lethal. hurt or even prove to be lethal. Myth 3: Stress is everywhere, so you can’t do anything about it. Myth 3: Stress is everywhere, so you can’t do anything about it. Effective planning of Life’s priorities precludes stress from becoming overwhleming. Effective planning of Life’s priorities precludes stress from becoming overwhleming. Myth 4: The most popular techniques for reducing stress are best. Myth 4: The most popular techniques for reducing stress are best. No Universally effective stress reduction techniques exists. Only a comprehensive No Universally effective stress reduction techniques exists. Only a comprehensive program tailored to the individual is effective. program tailored to the individual is effective. Myth 5: No symptoms, no stress. Myth 5: No symptoms, no stress. An absense of stress symptoms does not equate to an absence of stress, and An absense of stress symptoms does not equate to an absence of stress, and covering of symptoms with medication could negate important physicogical covering of symptoms with medication could negate important physicogical warning signs. warning signs. Myth 6: Only major symptoms of stress require attention. Myth 6: Only major symptoms of stress require attention. Minor symptoms of stress are early signals that actions should be taken to better Minor symptoms of stress are early signals that actions should be taken to better manage stress. manage stress.

3. Twelve Greatest Causes of Stress Death of a spouse Death of a spouse Divorce Divorce Marital separation Marital separation Jail term Jail term Death of a close family member Death of a close family member Personal injury or illness Personal injury or illness Marriage Marriage Dismissal from work Dismissal from work Marital reconciliation Marital reconciliation Retirement Retirement Change in health of family member Change in health of family member Pregnancy Pregnancy

4. Stress Assessment* Death of spouse (100) Death of spouse (100) Divorce (73) Divorce (73) Martial separation (65) Martial separation (65) Jail term (63) Jail term (63) Death of close family member (63) Death of close family member (63) Marriage (50) Marriage (50) Getting fired (47) Getting fired (47) Marital reconciliation (45) Marital reconciliation (45) Retirement (45) Retirement (45) Change in family member’s health (44) Change in family member’s health (44) Death of a close friend (37) Death of a close friend (37) New line of work (36) New line of work (36) Change in financial status (35) Change in financial status (35) Change in number of arguments (35) Change in number of arguments (35) ( ) = stress points or “life change units” ( ) = stress points or “life change units” Respondents with scores of 300+ fell seriously ill within 12 months following test. Respondents with scores of 300+ fell seriously ill within 12 months following test. Mortgage loan (31) Mortgage loan (31) Foreclosure (30) Foreclosure (30) Change in work responsibilities (29) Change in work responsibilities (29) Son or daughter leaving home (29) Son or daughter leaving home (29) Trouble with in-laws (29) Trouble with in-laws (29) Spouse begins or stops work (26) Spouse begins or stops work (26) Change in living conditions (25) Change in living conditions (25) Trouble with boss (23) Trouble with boss (23) Change in work hrs. or conditions (20) Change in work hrs. or conditions (20) Change in residence (20) Change in residence (20) Auto loan or other small loan (17) Auto loan or other small loan (17) Change in sleeping habits (16) Change in sleeping habits (16) Holiday season (12) Holiday season (12) Minor traffic violation (11) Minor traffic violation (11) * Drs. Thomas Holmes & Richard Rahe, US Navy * Drs. Thomas Holmes & Richard Rahe, US Navy

5. Some Proven Stress Reducers Get up a little earlier Get up a little earlier Write things down Write things down Restrict use of caffeine Restrict use of caffeine Don’t procrastinate Don’t procrastinate Plan ahead Plan ahead Fix whatever’s been bugging you! Fix whatever’s been bugging you! Have contingency plans Have contingency plans Relax your standards Relax your standards Try saying “NO” Try saying “NO” Put more order in your life. Simplify Put more order in your life. Simplify Select an environment in concert with your personal needs and desires Select an environment in concert with your personal needs and desires Learn to delegate Learn to delegate Take a break! Take a break! Learn to welcome change! Learn to welcome change! Count your blessings! For each problem, there are probably 10 to 30 or 50 blessings! Count your blessings! For each problem, there are probably 10 to 30 or 50 blessings! Turn “needs” into “preferences” Turn “needs” into “preferences” Get plenty of sleep Get plenty of sleep Try relaxing techniques Try relaxing techniques Live “one day at a time” Live “one day at a time” Do something you really enjoy everyday Do something you really enjoy everyday Focus Focus Add a little love to whatever you do Add a little love to whatever you do Stop destructive self-talk Stop destructive self-talk Allow time for yourself Allow time for yourself Be an optimist Be an optimist Do something nice for someone else Do something nice for someone else Forgive, then forget! Forgive, then forget!

6. Dangers Of Stress In Aviation Impaired Judgment & decision making. Impaired Judgment & decision making. Reduces ability to fight off illness. Reduces ability to fight off illness. Reduces alertness/increased reaction time. Reduces alertness/increased reaction time. Loss of situational awareness. Loss of situational awareness. Fixation/Inattention Fixation/Inattention Compromised performance Compromised performance Loss of initiative/indifference. Loss of initiative/indifference.

7. A great time to relax is when you don’t have time for it - Sydney Harris

8. Aircraft Maintenance Technical Operations Human Factors Roger Hughes, Manager