Personal Stress Management

Stress Management Objectives Define stress and discuss different types of stress Identify signs and symptoms of personal stress

What is Stress? Stress can be anything that stimulates you and increase you level of alertness There are several major types of stress; Survival stress Internally generated stress Environmental and job stress Fatigue and overwork

Short Term Effects Faster heart beat Increased sweating Cool skin Cold hands and feet Feelings of nausea, or “butterflies in stomach” Rapid breathing Tense muscles Dry mouth A desire to urinate diarrhea

Long Term Effects Change in appetite Frequent colds Illnesses such as Asthma Back pain Digestive problems Headaches Skin eruptions Feelings of intense and long-term tiredness Aches and pains

Stress Feeling of tension that is both emotional and physical Stress Management: Effort to control and reduce the tension that occurs with a situation that is considered difficult or unmanageable.

The following factors are a predictor of how you handle stress Attitude Physical well-being Physical activity Support systems Relaxation

Attitude The attitude of an individual can influence whether a situation or emotion is stressful of not. A person with a negative attitude will often perceive situations as stressful. Negative attitude is a predictor of stress.

Physical Well-Being If the nutritional status of the person is poor, the body is stressed and the person is not able to respond to a stressful situation. As a result, the person can be more susceptible to infections.

Nutrition Plan to eat foods for improved health and well-being Use the food guide pyramid to help select healthy food choices Eat an appropriate amount of food on a reasonable schedule

Nutrition Caffeine: this raises your levels of stress hormones, makes it more difficult to sleep, and can make you more irritable. Bursts of sugar from sweets or chocolate: these can make you feel more energetic in the short term. However, your body reacts to stabilize abnormally high sugar levels by releasing too much insulin. This causes a serious energy dip shortly after the sugar high. Too much salt: this raises your blood pressure and puts your body under chemical stress.

Physical Activity Inadequate physical activity can result in a stressful state for the body. Start an individualized program of physical activity. Decide on a specific time, type, frequency, and level of physical activity.

Social Support Systems A minimal or total lack of support systems can be beyond the coping ability of a stressed person. Make an effort to interact socially with people. Reach out to individuals. Nurture yourself and others.

Relaxation When a person has no hobbies or means of relaxation, they may be unable to handle stressful situations because the individual has no outlet for stress

Individual Stress Management Plan Refocus the negative to be positive. Talk positively to yourself. Write down 1 to 3 items that are a source of stress for you.

Develop a Plan for Stress Management! The art of stress management is to keep yourself at a level of stimulation that is healthy and enjoyable.

Stress Management Plan The techniques that you select depend on the cause of the stress and the situation in which the stress occurs. In choosing methods to combat stress, it is worth asking yourself where the stress comes from.

Stress Reduction Techniques Short Term Rational thinking Keeping things in perspective Imagery in stress reduction R.E.T. (rational emotional therapy) Self-hypnosis and meditation Deep breathing Exercise PMR (Progressive muscular relaxation

Stress Reduction Techniques Long Term Time management Attitude Being in control of your life Change Social interactions Slowing down out of work Health, nutrition and exercise Eliminating stress from your environment

Summary Stress you experience is under your control. Stress can come from a range of different sources. (Identify) Once you understand what is causing your stress, you can make an action plan for stress management.

Do you have an Action Plan?