Stress Management

“Every day, if you can enjoy one delicious moment, one beautiful moment, and one funny moment, you will soon recognize a meaningful life is no further away than a box of chocolates on your desk, the street musician on your walk to school, and a little heartwarming (or sidesplitting) laughter.” - David Romanelis

WHAT IS STRESS? l Stress is your mind and body’s response or reaction to a real or imagined threat, event, or change. l The threat, event, or change are commonly called stressors. l Stressors can be: l Internal: thoughts, beliefs, attitudes or l External: loss, tragedy, change OMG!!!

LEVELS OF STRESS

EUSTRESS Eustress, or positive stress, occurs when your level of stress is high enough to motivate you to move into action to get things accomplished.

DISTRESS Distress, or negative stress, occurs when your level of stress is either too high or too low and your body and/or mind begin to respond negatively to the stressors.

STAGES OF STRESS

ALARM STAGE As you begin to experience a stressful event, or perceive something to be stressful, physiological changes occur in your body. This experience, or perception, disrupts your body’s normal balance and immediately your body begins to respond to the stressor(s) as effectively as possible.

EXAMPLES l Cardiac - increased heart rate l Respiratory - increased respiration l Skin - decreased temperature l Hormonal - increased stimulation of adrenal genes which produce an adrenal rush.

RESISTANCE STAGE During this stage, your body tries to cope or adapt to the stressors by beginning a process of repairing any damage the stressor has caused. Your friends, family, or co-workers may notice changes in you before you do, so it is important to examine their feedback to make sure you do not reach overload.

RESISTANCE STAGE EXAMPLES Behavior indicators include: l Lack of enthusiasm for family, school, work, or life in general l Withdrawal l Change in eating habits l Insomnia or hypersomnia l Anger l Fatigue

RESISTANCE STAGE EXAMPLES Cognitive indicators include: l Poor problem solving l Confusion l Nightmares l Hyper-vigilance

RESISTANCE STAGE MORE EXAMPLES Emotional indicators include: l Tearfulness l Fear l Anxiety l Panic l Guilt l Agitation l Depression l Overwhelmed

EXHAUSTION STAGE During this stage, the stressor is not being managed effectively and the body and mind are not able to repair the damage.

EXAMPLES l Digestive disorders l Withdrawal l Headaches l Tension l Insomnia l Loss of temper

STUDENT STRESS RATING SCALE The following are events that occur in the life of a student. Place a check in the left-hand column for each of those events that has happened to you during the last 12 months. ___ Death of a close family member points ____ Jail term - 80 points ____ Final year or first year in college - 63 points ____ Pregnancy (to you or caused by your) - 60 points ____ Severe personal illness or injury - 53 points ____ Marriage - 50 points ____ Any interpersonal problems - 45 points ____ Financial difficulties - 40 points ____ Death of a close friend - 40 points ____ Arguments with your roommate (more than every other day) - 40 points ____ Major disagreements with your family - 40 points’ ____ Major change in personal habits - 30 points ____ Change in living environment - 30 points ____ Beginning or ending a job - 30 points ____Problems with your boss or professor - 25 points ____ Outstanding personal achievement - 25 points ____ Failure in some course - 25 points ____ Final exams - 20 points ____ Increased or decreased dating - 20 points ____ Changes in working conditions - 20 points ____ Change in your major ____ Change in your sleeping habits - 18 points ____ Several-day vacation - 15 points ____ Change in eating habits - 15 points ____ Family reunion - 15 points ____ Change in recreational activities - 15 points ____ Minor illness or injury - 15 points ____ Minor violations of the law - 11 points Score: _________________

INTERPRETING YOUR SCORE l Less than 150 points: relatively low stress level in relation to life events l points: borderline range l Greater than 300 points: high stress in relation to life events Note: From Girdano, D.A., Everly, G. S., Jr., & Dusek, D. E. (1990). Controlling stress and tension (3rd edition), ENnglewood Cliffs, NJ: Prentice Hall.

I’M IN CONTROL - DISTRESS RELIEF STRATEGIES GET PHYSICAL Relax neck and shoulders Take a stretch Get a massage Exercise GET MENTAL Count to 10 Control your thoughts Fantasize Congratulate yourself Ignore the problem if appropriate, after evaluation Perform self maintenance Talk to a counselor GET SPIRITUAL Meditate Pray Remember your purpose USE YOUR BODY AND MIND TOGETHER Take a break Get hug therapy Try progressive relaxation Try yoga Try aroma therapy Laugh DEVELOP NEW SKILLS Prioritize daily tasks Learn something Practice a hobby Feeling good about yourselves can be an effective buffer against stress and help eliminate unnecessary worries. Most worries are either passed on to us by another, or conjured up in our imagination.

MORE STRATEGIES l “What is Stress” Web Site. http// l How to reduce and relieve stress “Web Site. http// l “Stress Relievers” Web Site. http// l “Massage” Downing, G. (1972). Massage Book. New York: Random House. l “Aromatherapy” Web Site. http//www/aromaweb.com/articles/wharoma.as l “Yoga” Web Site. http//