1. Mayfield Publishing Company Stress Basics  Stressors are events that trigger reactions  Stress response is the physiological and emotional response to stressors  Nervous and endocrine systems produce physical reactions to stressors

2. Mayfield Publishing Company Stress Facts _ _ 75-90% of adult visits to primary care physicians are for stress related problems. _ _ 75% of the general population experiences at least "some stress" every two weeks (National Health Interview Survey). _ _ Half of those experience moderate or high levels of stress during the same two-week period. _ _ One million employees are absent on an average workday because of stress related problems. Source: http://weber.edu/hp/Faculty/molpin/relax/relax.html

3. Mayfield Publishing Company Stress Facts Millions of Americans suffer from unhealthy levels of stress at work. (A study several years ago estimated the number to be 11 million--given events since that time, this number has certainly more than tripled-- studies in Sweden, Canada, and other Westernized countries show similar trends.) Worker's compensation claims for "mental stress" in California rose 200-700% in the 1980s (whereas all other causes remained stable or declined!)

4. Mayfield Publishing Company Stress Facts Stress contributes to heart disease, high blood pressure, strokes, and other illnesses in many individuals. Stress also affects the immune system, which protects us from many serious diseases. More people have heart attacks on Monday morning at 9:00 A.M. than at any other time of the week.

5. Mayfield Publishing Company Stress Facts _ Tranquilizers, antidepressants, and anti-anxiety medications account for one fourth of all prescriptions written in the U.S. each year. _ Stress also contributes to the development of alcoholism, obesity, suicide, drug addiction, cigarette addiction, and other harmful behaviors.

6. Mayfield Publishing Company Stress Quotes _. - John F. Kennedy _ When written in Chinese, the word "crisis" is composed of two characters. One represents danger, and the other represents opportunity. - John F. Kennedy _ _ If it weren’t for a lowly grain of sand irritating the oyster, pearls would not have been created. Image source: http://www.pbs.org/wgbh/nova/pearl/

7. Mayfield Publishing Company Stress Quotes _ I cannot and should not be cured of by stress, but merely taught to enjoy it. _ - Hans Selye Source: http://www.stresscanada.org/founders.html

8. Mayfield Publishing Company Physical Responses to Stress  Autonomic nervous system – parasympathetic (relaxed state) – sympathetic (fight-or-flight reaction)  Endocrine system – releases hormones: cortisol, epinephrine, norepinephrine

9. Mayfield Publishing Company Stress and Disease  Long-term stress linked to – increase in cardiovascular disease – impairment of immune system – digestive problems – tension headaches – insomnia and fatigue – injuries – depression and other psychological problems

10. Mayfield Publishing Company General Adaptation Syndrome  Two categories of stress – eustress: stress triggered by pleasant stressor – distress: stress triggered by unpleasant stressor  Predictable stages – alarm – resistance – exhaustion

11. Mayfield Publishing Company Common Sources of Stress  Major life changes  Daily hassles  College stressors  Job-related stressors  Interpersonal and social interactions Image source: http://imt.net/~randolfi/ StressQuotes.html

12. Mayfield Publishing Company Stress Management and Relaxation Contrasted Stress management facilitates the avoidance of self-generated every day stressors and trains to minimize reactions to uncontrollable stressors. Relaxation Training helps in learning to quiet one’s mind and body.... or keep an energy level at optimal efficiency thus maximizing one’s energy resources.

13. Mayfield Publishing Company Tools for Managing Stress  Social support  Clear communication  Regular exercise  Good nutrition  Time-management skills  Cognitive techniques  Relaxation techniques

14. Mayfield Publishing Company Time-Management Strategies  Set priorities and realistic goals  Budget enough time  Create short-term goals  Visualize achievement  Do least-favorite tasks first  Consolidate tasks and delegate responsibility  Learn to say no  Give yourself a break  Just do it

15. Mayfield Publishing Company Cognitive Strategies  Modify expectations  Monitor self-talk  Live in the present  Be flexible  Laugh!

16. Mayfield Publishing Company Relaxation Techniques  Trigger the relaxation response through – progressive relaxation – visualization – deep breathing Image source: http://www.stressless.com/