MCPS Employee Assistance Program 240-314-1040 Stress Management MCPS Employee Assistance Program 240-314-1040

Outcomes To identify personal stressors To understand the physiological impact of stress on our bodies and mind To learn and practice stress management techniques to cope more effectively with stress Stress dots http://www.youtube.com/watch?feature=player_detailpage&v=kUUWH6m2Irg

What is “Stress” ? The original definition of stress was by Hans Selye “The non-specific response of the body to any demand for change". Canadian Endocrinologist – physical response when one hears good or bad news (eustress or distress)

FIGHT Or FLIGHT While everyone experiences some physiological changes when reacting to stress; each person’s thoughts about what is stressful is unique to him or her. Subway – could be mildly irritating; others panic attack So, what does happen in the body - Physiological Explanation To explain this, ask you to imagine…thousands of years ago during prehistoric times. Cavewoman…saber-toothed tiger. Fight/flight: cortisol and adrenaline released; heart and breathing quickens; blood pressure rises; blood rushes to the muscles. Acute Stressor. Today it is stress (emotional threats) that set it off. Yet our bodies react the same way today as they did thousands of years ago.

Physiological Response to Stress Stress hormones released Increased heart rate Increased blood pressure Increased rate of breathing Blood rushes to vital organs Digestive system shuts down Muscles tense

What causes YOU stress?

How Does Stress Affect You? Physical Symptoms Tight neck and shoulders Pounding heart Chest pain Headaches High blood pressure Diarrhea Constipation Fatigue Emotions Depression Anger Irritability Low self esteem Apathy impatience Behavior Negativity Increase in smoking Increase in drinking Reckless driving Forgetfulness Drug use Overeating Undereating

What do YOU do to Manage Stress? Turn to the person next to you and share what your most effective stress busters are: include strategies that you can do in the moment? Large Group – What did you come up with?

Stress Management Techniques Relaxation Exercises deep breathing progressive muscle relaxation guided imagery

Stress Squares Color Key ` More Relaxed How do bio-dots work? When we are under stress, the blood vessels in our extremities, fingers and toes contract, pumps to our major organs, and this affects our skin temperature. Much like the mood rings of the 1970’s. Biofeedback is the process of tuning into your body and interpreting the signals it is sending. Are you hungry? Tired? Tense? In a perfect world, biofeedback motivates us into action. So, when you notice your stomach rumbling that signals hunger and you eat. When we are stressed can lose that connection to our body. Keep your dots on today and be mindful of the color. If it shows that you are getting stressed, practice one of the techniques mentioned today! Less Relaxed

AAAbc’s Technique Alter the stressor: Avoid the stressor: direct communication problem solving time management Avoid the stressor: remove yourself from the situation Accept the stressor by: building your resilience changing your perception

MCPS Employee Assistance Program Assessment, short-term counseling and referral Problem types Cost Eligibility Confidentiality Other services: workshops, crisis response, newsletter, access point to mediation Times/location

Thanks for coming! For more information about the EAP, contact us at 240-314-1040 or visit our website at http://www.montgomeryschoolsmd.org/ departments/eap

Biodot Color Key More Relaxed Less Relaxed