Causes of Stress Common external causes Major life changes Work or school Relationship difficulties Financial problems Being too busy Children and family Common internal causes of stress Chronic worry Pessimism Negative self-talk Unrealistic expectations/Perfectionism Rigid thinking, lack of flexibility All-or-nothing attitude

Home Work Money Health RelationshipsSelf-Generated Stress Diet Life Changes 8 1

Home Partners, Husbands, Wives, Children Dependents e.g. elderly parents, disabled relatives Neighbours Pets Environment Work Relationships Environment e.g Desk Time Management Unrealistic expectations Pay Working Hours Money Bills Debts Salary (see also work) Unexpected expenses Children Lifestyle Physical Long standing health or chronic conditions Depression Mood Swings Physical Injuries Types of Stressor

Relationships Friendships Family / Relations Work Faith / Religion Hobbies Social Connections Self-Generated Stress Unrealistic expectations Self abuse Self talk Negative thoughts Lack of flexibility Stuck in ways Lack of perspective Life changes Moving house Changing Job Breakdown of relationships Marriages / Divorces Births / Deaths Diet Substance misuse e.g alcohol, caffeine, drugs - prescription or otherwise Food - over / under eating Exercise Fluid intake Types of Stressor (continued)

Mind Memory problems Inability to concentrate Poor judgment Seeing only the negative Anxious thoughts Constant worrying Bad dreams / nightmares Emotions Moodiness Irritability or short temper Agitation, inability to relax Feeling overwhelmed Sense of loneliness and isolation Depression or general unhappiness Body Fight or flight response Aches and pains Diarrhoea or constipation Nausea, dizziness Chest pain, rapid heartbeat Frequent colds / infections Serious Illness Behaviours Eating more or less Unusual sleep patterns Preferring to be alone Inability to concentrate Using alcohol, cigarettes, or drugs to relax Nervous habits (e.g. nail biting, pacing) Symptoms of stress

The Endorphin Effect identifies five strategies that trigger the production of hormones: Rest Exercise Positive Triggers Attitude of Inner Smile Connection with Natural World.

(c) Paul Brown and Virginia Brown

Exercise 1 – The Inner Smile In a comfortable position, you allow your chest and stomach to sink and relax. You lower your chin slightly and turn your eyes down as if looking down into the body. You then guide your attitude so that you have an open-hearted and kind-minded mood towards your own body. Like a parent looking after an infant, you look into your body with warm, intelligent eyes and you send reassuring and friendly messages into your physical system. If there is any region that is tense or in pain, you particularly focus down into that region sending it messages of affection and acceptance. You ‘hold’ and ‘cradle’ any pain or discomfort. You demonstrate an excellent bedside manner toward your own physicality. 11

Thought awareness Identify the negative thought and write it down; As yourself questions to challenge the negative thought to identify the rationality of it;

POSITIVE AFFIRMATIONS Tip:1 Present tense, as if they're already happening. Tip 2: Recite your affirmations several times a day (have them pop up in your computer diary). Tip 3: Every affirmation you choose to repeat should be a phrase that's meaningful to you. 13

Here are some examples of positive thoughts/ affirmations: My work will be recognised in a positive way. I can do this! My opinion is respected and valued. I am successful. I am excellent at what I do. I am generous. I am happy. 14

Exercise:- Identify positive thoughts /affirmations to counterbalance the negative thoughts identified in the previous exercise 15

Emotional intelligence has four major components: Self-awareness – The ability to recognise your own emotions and their impact on both yourself and others Self-management – The ability to control your emotions and behaviour and adapt to changing circumstances. Social awareness – The ability to sense, understand, and react to other's emotions and feel comfortable socially. Relationship management – The ability to inspire, influence, and connect to others and manage conflict.

Avoid learning how to say no, understand the “shoulds” and “musts” on your to-do list, and steering clear of people or situations that stress you out. Alter the situation. Take control. Identify the options and choices you have. Be more assertive and deal with problems head on. Implement time management strategies. Adapt — Reframe problems or focus on the positive things in your life. Look at the big picture. Focus on the aspects of your job you do enjoy. Accept — Learn to accept the inevitable even the most stressful circumstances can be an opportunity for learning or personal growth. Focus on the 4 As

Event + ? = Outcome

Stress management process Identify the stress factor. How important is the issue to you? Identify the negative thoughts associated with the stress factor, conduct the rational analysis, and identify positive thoughts to counterbalance its impact. What are the emotions attached to the stress factor? How can you shift yourself to positive emotions? Will you avoid, alter, adapt, or accept the stress factor? Identify and implement any actions required to manage the stress.

Serenity

References