1. Presented by the HCC Counseling Department COPING WITH STRESS

2. Define Stress Identify specific types of Stress Discuss the Symptoms and Sources of Stress Identify the Early Warning Signs of Stress Learn various Stress Management Techniques Debunk old Myths about Stress Practice a Stress Management Exercise TODAY’S GOALS

3. What is Stress? A physical, chemical or emotional factor that causes bodily or mental tension and may be a factor in disease causation. WHAT IS STRESS? Is a normal part of life and is impossible to avoid. Can come from both positive and negative events. In mild doses, stress can be beneficial (motivation).

4. Acute Stress (Fight-or-Flight Response) Your body’s immediate reaction to a threat, scare or challenge. Short Duration Examples include a job interview or fender-bender. Chronic Stress Results from long-term exposure to acute stress. Effects last longer. Sources include nagging, day-to-day life situations that seem relentless. Examples include relationship problems, work and/or financial difficulties. 2 TYPES OF STRESS

5. SYMPTOMS If not properly managed stress may manifest in physical, mental, emotional or social symptoms such as: Headaches Muscle Tension High Blood Pressure Stroke Stomach Problems Insomnia Irritable bowel and ulcers Difficulty concentrating Irritability Depression Anxiety Withdrawal from social interactions You could become one sick puppy…

6. Your Environment Major life changes Workplace/School Family Your Body Diet & Exercise Your Thought Processes Attitude Fears Expectations SOURCES OF STRESS

7. Emotional Signs of Stress Apathy Anxiety Irritability Mental fatigue Overcompensation or Denial EARLY WARNING SIGNS OF STRESS

8. Physical Signs of Stress Frequent illness Physical exhaustion Self-medicating Noticeable bodily changes EARLY WARNING SIGNS OF STRESS

9. Behavioral Signs of Stress Avoidance Going to Extremes Administrative problems Legal problems Excessive worry about or denial of illness EARLY WARNING SIGNS OF STRESS

10. Behavioral/Practical Approach Exercise!!!!! STRESS MANAGEMENT TECHNIQUES Get Moving!

11. Behavioral/Practical Approach Relaxation…… STRESS MANAGEMENT TECHNIQUES Play!Play! Get plenty of sleep. Cut down on caffeine! Meditate &

12. Behavioral/Practical Approach Change What You Can (Take Control of Your Life Events) Communicate Prioritize Learn to say, “NO” Learn to say, “YES” STRESS MANAGEMENT TECHNIQUES

13. Cognitive/Thinking Approach STRESS MANAGEMENT TECHNIQUES When you can’t change the situation, change the way you see it.

14. Cognitive/Thinking Approach Change the way you think and you can change how you feel. STRESS MANAGEMENT TECHNIQUES

15. These are NOT healthy stress management strategies: Excessive alcohol use Drug use Smoking Gambling Eating too much or not enough Excessive anger Excessive sexual behavior Shopping too much STRESS MANAGEMENT MYTHS

16. RELAXATION TECHNIQUE

17. http://www.caps.uh.edu/video-stress-management.aspx Take this stress test: http://www.stress.org/holmes-rahe-stress-inventory/ RESOURCES

18. http://www.mayoclinic.com/health/stress-management/SR00031 http://www.mayoclinic.com/health/exercise-and-stress/SR00036 “Is It Worth Dying For? How to Make Stress Work for You Not Against You” by Dr. Robert S. Elio and Dennis L. Breo “50 Signs and Symptoms of Stress”, American Psychological Association, 2007. http://www.americanheart.org/presenter.jhtml?identifier=3047698# http://www.merriam-webster.com/dictionary/stress SOURCES OF INFORMATION