Stress Management Facilitators: Susan Fowlow and Glenn Kirby

What is stress? The adaptation of our bodies and minds to changeThe adaptation of our bodies and minds to change A stressor is any physical, social or psychological event or condition that triggers a stress reactionA stressor is any physical, social or psychological event or condition that triggers a stress reaction

Two Types of Stress EUSTRESS: Stress that helps a person perform at a higher level and achieve their goals.EUSTRESS: Stress that helps a person perform at a higher level and achieve their goals. DISTRESS: Stress that is overwhelming and hinders performance and overall well-being.DISTRESS: Stress that is overwhelming and hinders performance and overall well-being.

Understanding the features of stress: There are 2 main components to stress: a mental component (perception) and a physical component (the body’s response to stress).There are 2 main components to stress: a mental component (perception) and a physical component (the body’s response to stress). Therefore, stress management will include both altering perception as well as managing the physical stress response.Therefore, stress management will include both altering perception as well as managing the physical stress response. For stress to occur, there must be a perception of a demand or a threat. Often this is an event or situation where a person feels that they don’t have the resources available to deal with it effectively.For stress to occur, there must be a perception of a demand or a threat. Often this is an event or situation where a person feels that they don’t have the resources available to deal with it effectively.

Signs of Stress The signs of stress often go unnoticed. One reason for this is they can also be signs of physical illness.The signs of stress often go unnoticed. One reason for this is they can also be signs of physical illness. For example, chest pain can be a sign of stress, but it can also be a sign of serious heart problems.For example, chest pain can be a sign of stress, but it can also be a sign of serious heart problems.

Four Most Common Signs of Stress Exhaustion and FatigueExhaustion and Fatigue Feelings of HelplessnessFeelings of Helplessness Decrease in EffectivenessDecrease in Effectiveness Negative Attitude Towards the Situation or OthersNegative Attitude Towards the Situation or Others

How Vulnerable Are You To Stress do checklist activity and score itdo checklist activity and score it

The Body’s Response How does the body tell us that we are experiencing stress?How does the body tell us that we are experiencing stress? (do drawing activity in groups)(do drawing activity in groups)

What Happens When We’re Stressed? When the stress response is activated:When the stress response is activated: –Our senses become increasingly alert to the threat of potential danger. –Adrenaline and cortisol, the stress hormones, flood our bloodstream to increase the body’s metabolism and overcome the effects of fatigue. –Breathing becomes shallow as it speeds up to supply increased oxygen to our muscles. –Heart rate and blood pressure are increase to rush blood to our arms and legs. –Sugars and fats and cholesterol from the liver are converted into fuel for quick energy.

What Happens When We’re Stressed? –Saliva dries up and the digestion and elimination systems are stopped so blood can be directed away from our internal organs to our muscles and brain. –Muscles become tense ready for action. –Perspiration cools the body allowing it to burn more energy. –Blood clotting mechanisms are activated to protect us from blood loss in case of injury. –The immune system’s efficiency is suppressed. –The sleep process is blocked.

Stress Exhaustion Symptoms Refer to handoutRefer to handout

The Body’s 12 Natural Responses to Stress cortisonecortisone ThyroidThyroid EndorphinEndorphin Sex harmonesSex harmones Digestive tractDigestive tract Sugar and insulinSugar and insulin

CholesterolCholesterol Racing heartbeatRacing heartbeat Air supplyAir supply BloodBlood SkinSkin SensesSenses

10 Ways to Control Stress 1. Set realistic goals and priorities and identify those things you must do first.1. Set realistic goals and priorities and identify those things you must do first. 2. Organize your time in accordance with those priorities.2. Organize your time in accordance with those priorities. 3. Learn to say “No” when asked to do something stressful. 3. Learn to say “No” when asked to do something stressful. 4. Recognize that some stress is unavoidable—it’s part of life. 4. Recognize that some stress is unavoidable—it’s part of life. 5. Make a list of stressful situations in your life.. 5. Make a list of stressful situations in your life..

6. Divide the list into things you can’t avoid or control and things you can hope to influence.6. Divide the list into things you can’t avoid or control and things you can hope to influence. 7. Use your time and talents effectively to address those stressful situations you can change.7. Use your time and talents effectively to address those stressful situations you can change. 8. Don’t waste your energies in a frustrating attempt to conquer what you can’t control. 8. Don’t waste your energies in a frustrating attempt to conquer what you can’t control. 9. Don’t be afraid to ask questions, solicit solutions, and share your problems with others.9. Don’t be afraid to ask questions, solicit solutions, and share your problems with others. 10. Do allow yourself time out—to enjoy personal interests or just to smell the roses10. Do allow yourself time out—to enjoy personal interests or just to smell the roses

The AAABCs of Stress Management Stress management is a decision-making process. When we are under stress, there are three major ways we can deal with it.Stress management is a decision-making process. When we are under stress, there are three major ways we can deal with it. The AAAbc’s of StressThe AAAbc’s of Stress –A – alter it –A – avoid it –A – accept it b – building our resistance or b – building our resistance or c – changing our perception c – changing our perception

Alter = removing the source of stress by changing something.Alter = removing the source of stress by changing something. –Problem solving, direct communication, organizing, planning, and time management are common techniques for altering stress. Avoid = removing oneself from the stressful situation.Avoid = removing oneself from the stressful situation. –To conserve stress energy, people sometimes need to walk away, let go, say “No”, delegate, withdraw, and know their limits.

Accept = equipping oneself physically and mentally for stress.Accept = equipping oneself physically and mentally for stress. b = building resistanceb = building resistance –Physically– proper diet, regular aerobic exercise, and systematic relaxation techniques. –Mentally- positive affirmation, taking time for mental health, and getting clear about goals/values/priorities. –Socially- by building and maintaining support systems, investing in relationships, clear communication, and intimacy. –Spiritually- meditation, prayer, worship, faith, and commitment strengthen people.

c = changec = change –Change the way you perceive the situation or yourself. Changing unrealistic expectations and irrational belief is a good start. –Building self-esteem and cultivating a positive attitude. –Redefining the situation in a less stress-provoking way i.e., “isn’t it funny” or “isn’t it grand” instead of “isn’t it awful,” increases stress resistance.

What Can Laughter Do For You? Gives your heart and lungs a workoutGives your heart and lungs a workout Helps you relaxHelps you relax Boosts the immune systemBoosts the immune system Reduces painReduces pain Improves moodImproves mood Gives a feeling of control Makes us more creative Fights depression Reduces anger Helps with chronic breathing problems

Don’t Be So Serious Everyone needs a good laugh now and then. It’s free, it’s contagious, and it’s good for you! Here are some suggestions to help you add humor to your life.Everyone needs a good laugh now and then. It’s free, it’s contagious, and it’s good for you! Here are some suggestions to help you add humor to your life. –Play with kids –Look at the big picture –Consider how your favorite comedian would handle a situation –Hang out with people you laugh with –Have a positive outlook –Make time for laughter

The Old Mule The mule fell into the farmer's well. The farmer heard the mule 'braying' - or - whatever mules do when they fall into wells. After carefully assessing the situation, the farmer sympathized with the mule, but decided that neither the mule nor the well was worth the trouble of saving.The mule fell into the farmer's well. The farmer heard the mule 'braying' - or - whatever mules do when they fall into wells. After carefully assessing the situation, the farmer sympathized with the mule, but decided that neither the mule nor the well was worth the trouble of saving.

Instead, he called his neighbors together and told them what had happened and enlisted them to help haul dirt to bury the old mule in the well and put him out of his misery.Instead, he called his neighbors together and told them what had happened and enlisted them to help haul dirt to bury the old mule in the well and put him out of his misery.

Initially, the old mule was hysterical! But as the farmer and his neighbors continued shoveling and the dirt hit his back, a thought struck him. It suddenly dawned on him that every time a shovel load of dirt landed on his back: he should shake it off and step up!Initially, the old mule was hysterical! But as the farmer and his neighbors continued shoveling and the dirt hit his back, a thought struck him. It suddenly dawned on him that every time a shovel load of dirt landed on his back: he should shake it off and step up!

This he did, blow after blow. "Shake it off and step up... shake it off and step up... shake it off and step up!" he repeated to encourage himself. No matter how painful the blows, or distressing the situation seemed the old mule fought "panic" and just kept right on shaking it off and stepping up!This he did, blow after blow. "Shake it off and step up... shake it off and step up... shake it off and step up!" he repeated to encourage himself. No matter how painful the blows, or distressing the situation seemed the old mule fought "panic" and just kept right on shaking it off and stepping up!

You're right! It wasn't long before the old mule, battered and exhausted, stepped triumphantly over the wall of that well! What seemed like it would bury him, actually blessed himYou're right! It wasn't long before the old mule, battered and exhausted, stepped triumphantly over the wall of that well! What seemed like it would bury him, actually blessed him

That’s life! If we face our problems and respond to them positively, and refuse to give in to panic, bitterness or self pity, the adversities that come along to bury us usually have within them, the very real potential to benefit us.That’s life! If we face our problems and respond to them positively, and refuse to give in to panic, bitterness or self pity, the adversities that come along to bury us usually have within them, the very real potential to benefit us.

Life’s Priorities (Rocks and sand)(Rocks and sand)