Stress Management

Stress is a very Powerful Force Designed to enable us to: RUN FROM OR FIGHT! Aggressors and Threats THEN IT’S ALL SYSTEMS GO! 2

What are the Physical effects of Stress That you see in yourself or other people? 3

Your body reacts to stress as it would to physical danger Dilated pupils Fuzzy head/depersonalisation Poor concentration Dry mouth Disconnected feeling Rapid Breathing Chest Pains sweating Clammy handsshaking Pounding heart goosebumps Churning stomach “butterflies” Muscle tension Urgent need to empty Bowels/ bladder trembling Adrenalin kicks in - targeting vital areas Blood is diverted through constricted arteries Blushing and sweating are cooling mechanisms Glucose is released Sweaty feet 4

SO - If we react to long term pressures as if under immediate threat. What happens? Chronic tension headaches Reduced ability to process information migraines Apathy/ lethargy Skin conditions Muscle stiffness Chronic hyperventilation Heart conditions Respiratory conditions exacerbated Raised b.p. Gastro-intestinal conditions e.g. Nausea, reduced appetite, Ulcers, irritable bowel syndrome Vital Energy is diverted away from long term health maintenance. Leading to disruption of bodily systems e.g. Impaired immunity: Susceptibility to viruses and bacterial infections. Disruption to growth and Reproduction FATIGUE is caused because of sleep disruption / chronic muscle tension It’s surprising how exhausting anxiety is. A bit like running a Marathon every day. 5

What effect does Anxiety have on our Thoughts Feelings & Behaviour How do we commonly think/feel/ behave under stress? 6

Thoughts Low mood Unhelpful thinking Examples Examples of unhelpful thinking styles: Being biased against yourself Putting negative slant on things Having a gloomy view of future Jumping to the worst conclusions Negatively viewing how others see you Unfairly taking responsibility Making extreme statements/rules We can decide to take some control about how we respond to these thoughts Pushing others away - Turning against those around us Frustration, irritability anger or aggression Shame - seeing ourselves as having negative qualities which others would ridicule if they were known Risk taking behaviour e.g. drinking, gambling Over committing to activities or avoiding them altogether Feelings or Behaviours

What triggers Stress? (presses our buttons) Social Pressures Competition Queuing Transport Sport Anticipating situations Tests or exams Health worries Relationships Needing to prove self Lack of respect/recognition Health worries Lack of time to do things which are important to us Not being in control of situation Relying on others Rigid routines Work pressures AND-Many stress triggers relate to CHANGE-of which more later 8

Optimal rest/ relaxation for our needs Balanced diet/Regular Exercise Relaxation Ensuring dedicated time for things we enjoy Activities which feelgood factor & stress -hobbies: music, gardening,Facebook. Problem solving/Stress diary Being assertive enough to ensure our needs are met Helpful strategies 9

Be fit enough to handle Stress – Avoid props, like stimulants -which can damage your health and make handling stress more difficult - Take exercise Eat healthily Get enough sleep Aim for a good work/ Work/Relaxation time balance. ’. 10

Manage your time/ Plan ahead Give yourself enough time Give yourself enough time Avoid last minute rushes & unrealistic deadlines Factor in recovery periods Prioritise – Decide what the essentials are, and evaluate your use of time on non essentials. Decide if you want to delegate or stop doing things that aren’t particularly positive uses of your time. 11

FIRST STEP IDENTIFY SOMETHING THAT REGULARLY CAUSES YOU STRESS. HOW COULD YOU ALTER THINGS ? WHAT CAN YOU CHANGE? ( In as many steps as it takes) SO THAT IT’S NOT SUCH A PROBLEM 12