Handling Stress Steve Elwart Southern Region Committee

WHAT IS STRESS? Stress (stres), noun. 1. A specific response by the body to a stimulus, as fear or pain, that disturbs or interferes with the normal physiological equilibrium. 2. Physical, mental, or emotional strain or tension.

Things about Stress  What is stressful for you may not be stressful for someone else  Stress affects us on many levels  Stress may be acute, chronic, or cumulative  Stress is neither good nor bad!

Other Areas of Stress  Focus on time  Technology changes  Different values  Organizational dynamics  Personal factors  Etc. Adapted from Flannes and Levin, 2001

3 Basic Stages of Stress ARE: A LARM R ESISTANCE R ESISTANCE E XHAUSTION E XHAUSTION

ALARM  The body’s initial physical reaction for fight or flight.

RESISTANCE  The body tries to cope and adapt to the continued stress and begins the process of repairing any damage caused by the stress.  If the stress can be overcome the body repairs the damage and the physical signs disappear.  Resistance to stress is increased each time it’s dealt with leaving us stronger than before.

EXHAUSTIONEXHAUSTIONEXHAUSTIONEXHAUSTION  If there is no relief from the stress, the body and mind cannot repair the damage.  This can result in emotional, mental, and physical problems.

STRESS SYMPTOMS  Have a hard time making decisions  Have trouble meeting important deadlines  Experience feelings of fatigue or sleepiness even with enough sleep  Feel that there just aren’t enough hours in the day to get the job done  Tend to criticize and be argumentative  Experience moodiness or depression  Are forgetful

STRESS SYMPTOMS II  Get the constant feeling that something is wrong or missing  Have a change in appetite so that you eat more or less than usual  Find yourself smoking, drinking, or using drugs to cope  Get muscle aches, headaches, or migraines  Have high blood pressure

DURING TIMES OF CRISIS  Give yourself credit for being human; intentional self-care is crucial.  Recognize that your mind is not fully functioning. DO NOT make any major life changes or life decisions until things calm down.  Follow the AA motto: “One Day at a Time.”  Know that this too shall pass.

How Some Cope with Stress  Maladaptive –Giving up –Becoming aggressive –Indulging in the extreme –Becoming defensive  Adaptive –Personal self-talk –Emotional processing methods –Journal writing –Personal discussions –Physical tools and approaches Adapted from Flannes and Levin, 2001

5 EASY WAYS TO ADDRESS S T R e s s s s ………………….z z z z z z z z z z z z z z z 5 EASY WAYS TO ADDRESS S T R e s s s s ………………….z z z z z z z z z z z z z z z Take deep breaths Take a walk; escape from your environment Say no to what you don’t have time for or what isn’t interesting Relax your demands on yourself a bit; most of us expect to much

5 MORE WAYS TO ADDRESS STRESS Let yourself ask questions, and communicate with staffers. Simplify things whenever possible. Let yourself laugh. Live in the present—don’t spend time worrying about how much better things were in the past or what might happens in the future. Most people who are able to manage stress have perfected the art of living in the now.

MAIN GOAL Act, don’t react. Plan ahead, including having a Plan B.

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Handling Stress Steve Elwart Southern Region Committee