STRESS MANAGEMENT Presented by: Tanya Baertsch, Regional Manager

Agenda 1. What is Stress and How Does it Effect Us? 2. Effects of Stress? 3. Unhealthy Behaviors 4. Identify YOUR Stress & Behaviors 5. Stress Management Techniques 6. Stress Busting Foods 7. Manage your Stress 8. EAP

Stress is the overwhelming feelings of lack of control over our environment and an inability to change things Stress is the “wear and tear” our minds and bodies experience as we attempt to cope with our continually changing environment What is Stress1.

Stress effects  Loss of productivity  Absenteeism  Turnover  Increased medical expenses  Depression  Loss of sexual desire/function

Stress and Your Body  Stress is normal up to a point and can be optimal for certain performance related tasks.  Stress becomes a problem when it interferes with a person’s ability to do daily life tasks over a period of a few weeks or impacts their health in a dangerous or risky way.

Stress, Mental Health & Emotional - Wellbeing  Depression  20% of US population experiences an episode of depression in their lifetime  Anxiety  19 million American adults

Stress Feelings  Worry  Tense  Tired  Mood Swings  Depressed  Back & Neck Pain  Anger

 Increased workloads  Workplace issues  Company Layoffs  Computer Conversions Job Stress2.

 Overeating and/or unhealthy eating  Not eating  Smoking  Use of alcohol or other substances  Inactivity  Not enough sleep or rest Unhealthy Behaviors3.

Stress Eating  79% of women and 69% of men report stress eating  Sweets and salty foods most common

Stress and Alcohol & Substance Abuse Heavy drinking is consuming alcohol in excess of 1 drink per day on average for women and greater than 2 drinks per day on average for men (National Institute on Alcohol Abuse and Alcoholism, 2004).

Stress and Inactivity  Despite the proven benefits of physical activity, more than 50% of U.S. adults do not get enough physical activity to provide health benefits  26% are not active at all in their leisure time. (Centers for Disease Control)

 Define stress  Identify stressors in your life  Identify unhealthy behaviors Identify YOUR Stress & Behaviors4.

 Change your thinking  Change your behavior  Change your lifestyle Stress Management Techniques5.

Change your thinking  Re-framing: Change the way you are currently looking at the situation.  Positive thinking: Positive attitudes go a long way in helping us cope with the demands of work and personal life.

Change Your Behavior & Lifestyle  Exercise  Meditation  Yoga  Spiritual Activity  Sleep  Reevaluate your time  Stress-buster buddy

Change Your Behavior & Lifestyle  Deep Breathing  Keep a sense of humor  Express your feelings  Spend time outdoors  Plan fun time  Eat right

Stress-Busting Foods6.

Complex Carbs

Oranges

Spinach

Fatty Fish

Black Tea

Avocados

Almonds

Bedtime Snack

 Take decisive actions  Take care of yourself  Get Support Manage your Stress7.

Thanksgiving – Be Grateful! Being thankful vs. grateful! Write down three things that you are grateful for today. Repeat this every day. Research has shown, it’ll make you happy!

Create a Gratitude Journal  Choose Your Journal  Be Consistent  Write at Least 3 to 5 Things  Be as Specific as You Can  Turn Negatives into Positives

ENERGY GRID CONTROL NO CONTROL NOT IMPORTANT IMPORTANT X X X X

Feeling Overwhelmed If you are struggling to manage stress in your life, you are never alone. The EAP is free to you and your family. Counseling is ALWAYS confidential. Simply call to schedule an appointment: Access Code: Salt Lake Community College

Accessing the EAP  Ask questions  Get crisis support  Request counseling  Access work-life services  Learn about EAP  Worklife/Wellness website (Financial, Legal, etc.  Request RBH eAccess TM Access Code: Salt Lake Community College