COPING WITH STRESS HEALTH – MR. TAYLOR

COPING WITH STRESS  Everyone experiences stress; it is a bodily response to a demand. Stress becomes problematic when a person perceives that they do not have the adequate resources to respond effectively to a demanding situation. Understanding this, being able to recognize potential stressors in your life, and developing ways to cope is essential to maintain cognitive, emotional, and physical wellbeing.

SIGNS OF STRESS  Physical: fatigue, headaches, nausea, chest pain, muscle spasms and numbing  Mental: forgetfulness, trouble concentrating, inattention, poor problem solving  Emotional: anxiety, depression, hopelessness, worry, anger  Behavioral: isolation, diminished sexual drive, sleeping/eating less or more

LEARNING TO COPE  High stress situations are bound to happen. When deadlines approach and calamities at home arise, remember to take a ________ and take a moment to address the situation. Try leaving the room if you are in an argument or taking a minute at your desk to stop. time out

LEARNING TO COPE  In moments of stress, it is important to focus on our ___________. Is it slow, calm, and deep or fast and agitated? Taking a moment to slow your breathing down can clear your mind and decrease your stress reaction. Sit in a comfortable position with your feet flat on the ground (or lay down). Close your eyes. Take one slow, deep breath in through your nose. Hold it briefly. Exhale your breath slowly out from your mouth. On your exhales, visualize your muscles relaxing and the tension leaving your body. breathing

LEARNING TO COPE  Practice _____________ muscle relaxation. Begin in a comfortable position, either lying down or with your feet flat on the ground. Starting at your feet, begin to slowly tense your toes and then slowly relax them. Repeat this process of tensing and relaxing your toes three times. Slowly move up your body, stopping at each location that you are able to tense. progressive

LEARNING TO COPE  Consider keeping a stress ________to help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Make sure to track what caused the stress, how you felt physically and emotionally, how you responded, what you did to make yourself feel better. journal

LEARNING TO COPE  Go to ______. Your body rejuvenates during sleeping hours making you healthier and more equipped to start a new day. If you have trouble sleeping, try eliminating everything you do in your bed other than sleeping. Things like watching television or reading can impede upon your sleep cycle. Teach your body that when you enter your bed, it is time to sleep. sleep

LEARNING TO COPE  _________! When we exercise, our bodies release endorphins that create a natural high. Exercise helps regulate sleep, decrease tension, decrease depression, and increase your immune system. At night, pick a few simple stretches that you enjoy doing and try to do them every night before going to bed to start unwinding and prepare your body for rest. Exercise

LEARNING TO COPE  More than just walking the dog, ________have therapeutic influences on their human companions. Petting an animal can decrease your blood pressure and help you live a longer life.  __________ is truly one of the best medicines. Watch a comedy or spend time with your favorite funny friend. animals Laughter

LEARNING TO COPE  Depending on your religious preferences, ________ can help you reflect, gain perspective, relieve pressure, and find hope and support. prayer

LEARNING TO COPE  Sometimes, spending _____ with friends is all we need to alleviate some tension. Having a conversation can add different perspectives, allow our frustration to vent, and give us a feeling of community instead of isolation. When faced with a stressful situation, it is important to remember that you are not alone, many others face similar hardships, and there are several resources you can pull from to be successful. time

LEARNING TO COPE  Try ___________. Start in a relaxing position and begin to empty your mind of anxiety provoking thoughts. The more you practice, the easier this exercise will become. meditation

LEARNING TO COPE  If ________ relaxes you, schedule time during the week for a quiet hour in the most comfortable part of your home. Curl up on the couch, in the bath, or in your favorite nook and transport yourself with a good book. Make sure to pick a time when the house is quiet or you know that someone else in the house can handle anything that arises. reading

LEARNING TO COPE  Everyone needs a little __________ once in a while. Take the time to slow down and pamper yourself. Try taking a warm bath with scented candles or going to the spa, these are wonderful ways to ease muscle tension and leave your stressors at the door. indulgence

LEARNING TO COPE  Remember that everyone copes ___________. Activities such as cooking, listening to music, cleaning, going for a car ride, gardening, dancing, or sitting at the local park are all wonderful coping strategies if they work well for you. differently

LEARNING TO COPE  Remember: Taking care of yourself is not a selfish act. If we are well, than it is easier to give freely to others around us. If we are depleted from worry, depression, or fatigue, we are less equipped to deal with everyday stressors for both our families and ourselves. Giving back to yourself will not only replenish your resources it also reminds us that we are worth it.