You’ll Learn To Identify personal causes of stress. Demonstrate refusal strategies for avoiding some stressful situations. Develop strategies for managing stress. Examine how healthful behaviors help reduce stress.
Identifying Personal Causes of Stress Life events – Illness, divorce, disease Physical stressors – lack of rest, poor diet, physical injury, lack of exercise Daily hassles – Time pressures, too many responsibilities, deadlines, conflicts with others.
Stress Management Skills Stress management skills are skills that help an individual handle stress in a healthful, effective way.
Avoiding Stress with Refusal Skills You may be able to avoid certain stressful situations by just walking away. Say no at appropriate time when you see the possibility of stress, conflict or threat. Can you give me some examples of situations that may cause you stress?
Ways to Manage Stress Plan ahead Get adequate sleep Get regular physical activity Eat nutritious foods – Eat regular meals – Limit comfort foods – Limit caffeine Avoid tobacco, alcohol, and other DRUGS Physical Activity Releases Stress How to Manage Stress
Stress Management Techniques Stress Management Skills are skills that help people handle stress healthful and effective ways. – Successful techniques for managing stress: Redirect your energy (Do something) Relax and laugh. Laughing lowers blood pressure and makes you feel better. Keep a positive outlook. The way you think often determines how you feel. Seek support from others.
Relaxation Response The relaxation response is a state of calm that can be reached if one or more relaxation techniques are practiced regularly.
Benefits of Relaxation Techniques Practicing relaxation techniques can improve how you physically respond to stress by: – Slowing your heart rate – Lowering blood pressure – Slowing your breathing rate – Reducing the need for oxygen – Increasing blood flow to major muscles – Reducing muscle tension Relaxation Technique
Simple Relaxation Technique Deep Breathing – Breath in for 5 seconds and then exhale for 5 seconds. Do this several times. Relax