Stress Management 101, 4/2004, Rev. 4/2005, T240—15-C24 Reproduction of material for use other than intended purpose requires the written consent of OptumHealth. Training Programs © 2008 OptumHealth Stress Management 101 Keeping Your Head Above Water

2 Learning Points Define stress Increase appreciation of individual choice in stress reactions Identify stressors in our daily lives Become familiar with our body’s reaction to stress Examine the stress continuum Increase awareness of multiple stress management options

3 Why Are We Here? It’s difficult accepting responsibility for our own stress levels Stress may have addictive qualities

4 Definition A stressor is an outside stimulus—something we may or may not have control over. Stress is how we choose to respond to that stimulus.

5 Myths We Live By  I must never make a mistake.  I must never fail.  I must never look foolish.  I must work very hard at all times.  I must never get angry.  I must always play it safe.

6 The Facts of Life We can’t have everything. Things won’t always go our way. Life is unfair. Some people will never understand us. We can’t please everyone. Traffic is slow during rush hours.

7 Sources of Stress

8 Stress... …is natural …affects us physically, emotionally and mentally …comes from positive and negative stressors …threatens health if unmanaged …can be managed and used for growth …is the physiological opposite of relaxation

9 Fight or Flight? Chronic stress response compromises physical, mental and emotional well-being. Healthy: Stress Alarm Recuperation Fight or Flight is essential for survival when dealing with short term threats. Typical today:

10 Stress Management Techniques Diversion Changing Changing Changing Distraction Thinking Lifestyle Situation

11 Quick Steps to Stress Relief Stop and think Take a deep breath Assess your options Choose your response

12 Diversion and Distraction Deep breathing Imagery or visualization Autogenic training Progressive muscular relaxation Music, massage, journal, laughter

13 Changing Thinking Separate worries from concerns Express gratitude Develop stress-busting thoughts Change internal dialogue Give yourself positive reinforcement

14 Changing Lifestyle Eliminate daily minor irritations Develop support systems Create regular rituals Do something for the “kid” in you Make a relaxation technique into a new habit

15 Changing the Situation Moderate Change Reduce importance of event Prioritize Say “no” Eliminate, minimize, react differently Eliminate “shoulds” Complete Change Create a change plan Separate/divorce Quit job; change careers; become stay-at-home parent Return to school Move

16 When To Talk To A Professional Counselor Emotions feel unwieldy Use of drugs/alcohol to cope Reckless behavior Decrease in work performance Interpersonal difficulties Disrupted sleep and appetite patterns Suicidal thoughts