Stress Management Workshop

Outline of workshop Stress Facts Stress Facts Exercise in awareness Exercise in awareness Stress analysis day/week: looking at muscle tension, digestion, breathing, alertness, sleeping Stress analysis day/week: looking at muscle tension, digestion, breathing, alertness, sleeping What thoughts exercise What thoughts exercise Personal resources Personal resources Other commomly used resources Other commomly used resources Resourcing exercise Resourcing exercise

Stress Facts Definition: Stress is defined as a person’s total response to environmental demands or pressures. Definition: Stress is defined as a person’s total response to environmental demands or pressures. Eustress, or good stress, is stress that benefits our health, like physical exercise or getting a promotion. Distress on the other hand, is stress that harms our health and often results from imbalances between demands made upon us and our resources for dealing with these demands. However, if handled well stress can increase motivation and stimulate us. (TCD, 2003) Eustress, or good stress, is stress that benefits our health, like physical exercise or getting a promotion. Distress on the other hand, is stress that harms our health and often results from imbalances between demands made upon us and our resources for dealing with these demands. However, if handled well stress can increase motivation and stimulate us. (TCD, 2003) If we have the resources to meet the demands of our environment, we can use stress in an effective way If we have the resources to meet the demands of our environment, we can use stress in an effective way

Symptoms of Stress Physical and Behavioural Symptoms Physical and Behavioural Symptoms - Racing heart - Racing heart - Cold, sweaty hands - Cold, sweaty hands - Headaches - Headaches - Shallow or erratic breathing - Shallow or erratic breathing - Nausea or upset tummy - Nausea or upset tummy - Constipation - Constipation - Shoulder or back pains - Shoulder or back pains - Rushing around - Rushing around - Working longer hours - Working longer hours - Losing touch with friends - Losing touch with friends - Fatigue - Fatigue - Sleep disturbances - Sleep disturbances - Weight changes - Weight changes

Symptoms of Stress continued Cognitive Symptoms (or Thoughts) Cognitive Symptoms (or Thoughts) - Forgetting things - Forgetting things - Finding it hard to concentrate - Finding it hard to concentrate - Worrying about things - Worrying about things - Difficulty processing information - Difficulty processing information - Negative self-statements - Negative self-statements

Symptoms of stress continued Emotional symptoms Emotional symptoms - Increased irritability or anger - Increased irritability or anger - Anxiety or feelings of panic - Anxiety or feelings of panic - Fear - Fear - Tearfulness - Tearfulness - Increased interpersonal conflicts - Increased interpersonal conflicts

Body Awareness Excercise Where did you feel tense in your body? Where did you feel tense in your body? Where did you feel relaxed/well in your body? Where did you feel relaxed/well in your body?

Stress Analysis When do you feel most tense? (think of your muscle tension, digestion, alertness, tiredness). When do you feel most tense? (think of your muscle tension, digestion, alertness, tiredness). What thoughts coincide with this time? What thoughts coincide with this time? Go with these thoughts, follow them. Do you notice any changes in your body? Go with these thoughts, follow them. Do you notice any changes in your body? Are you? overgeneralising, thinking in black and white, using selective attention, fortune telling, mind reading, using should statements, labelling yourself negatively. Are you? overgeneralising, thinking in black and white, using selective attention, fortune telling, mind reading, using should statements, labelling yourself negatively.

The 3 A’s Alter: Alter: Remove the source of stress by changing something. Use problem solving, direct communication, organization, planning, time management Avoid: Avoid: Remove oneself from the stressful situation or figuring out how not to get there in the first place. Let go, say no”, delegate. Accept: Accept: Accept that the situation is stressful and resource yourself well so that you can deal with it. Also working to change your perception. See it as a challenge rather than as a threat.

Resourcing When in the day do you feel most relaxed? (think of your muscle tension, digestion, alertness, sleepiness) When in the day do you feel most relaxed? (think of your muscle tension, digestion, alertness, sleepiness) What were you doing, thinking during this time? What were you doing, thinking during this time? What resources do you What resources do you

Commonly used resources Spending time with a friend/loved one Spending time with a friend/loved one Nature Nature Exercise Exercise ‘Quiet time’ ‘Quiet time’ Laughter Laughter Hobby/interest Hobby/interest Music Music Pets Pets