1. MCPS Employee Assistance Program 240-314-1040
Stress Management
MCPS
Employee Assistance Program

2. Outcomes To identify personal stressors
To understand the physiological impact of stress on our bodies and mind
To learn and practice stress management techniques to cope more effectively with stress
Stress dots

3. What is “Stress” ? The original definition of stress was by Hans Selye
“The non-specific response of the body to any demand for change".
Canadian Endocrinologist – physical response when one hears good or bad news (eustress or distress)

4. FIGHT Or
FLIGHT
While everyone experiences some physiological changes when reacting to stress; each person’s thoughts about what is stressful is unique to him or her. Subway – could be mildly irritating; others panic attack
So, what does happen in the body - Physiological Explanation
To explain this, ask you to imagine…thousands of years ago during prehistoric times. Cavewoman…saber-toothed tiger. Fight/flight: cortisol and adrenaline released; heart and breathing quickens; blood pressure rises; blood rushes to the muscles. Acute Stressor.
Today it is stress (emotional threats) that set it off. Yet our bodies react the same way today as they did thousands of years ago.

5. Physiological Response to Stress
Stress hormones released
Increased heart rate
Increased blood pressure
Increased rate of breathing
Blood rushes to vital organs
Digestive system shuts down
Muscles tense

6. What causes YOU stress?

7. How Does Stress Affect You?
Physical Symptoms
Tight neck and shoulders
Pounding heart
Chest pain
Headaches
High blood pressure
Diarrhea
Constipation
Fatigue
Emotions
Depression
Anger
Irritability
Low self esteem
Apathy
impatience
Behavior
Negativity
Increase in smoking
Increase in drinking
Reckless driving
Forgetfulness
Drug use
Overeating
Undereating

8. What do YOU do to Manage Stress?
Turn to the person next to you and share what your most effective stress busters are: include strategies that you can do in the moment?
Large Group – What did you come up with?

9. Stress Management Techniques
Relaxation Exercises
deep breathing
progressive muscle relaxation
guided imagery

10. Stress Squares Color Key`
More Relaxed
How do bio-dots work? When we are under stress, the blood vessels in our extremities, fingers and toes contract, pumps to our major organs, and this affects our skin temperature.
Much like the mood rings of the 1970’s.
Biofeedback is the process of tuning into your body and interpreting the signals it is sending. Are you hungry? Tired? Tense?
In a perfect world, biofeedback motivates us into action. So, when you notice your stomach rumbling that signals hunger and you eat.
When we are stressed can lose that connection to our body.
Keep your dots on today and be mindful of the color. If it shows that you are getting stressed, practice one of the techniques mentioned today!
Less Relaxed

11. AAAbc’s Technique Alter the stressor: Avoid the stressor:
direct communication
problem solving
time management
Avoid the stressor:
remove yourself from the situation
Accept the stressor by:
building your resilience
changing your perception

12. MCPS Employee Assistance Program
Assessment, short-term counseling and referral
Problem types
Cost
Eligibility
Confidentiality
Other services: workshops, crisis response, newsletter, access point to mediation
Times/location

13. Thanks for coming! For more information about the EAP, contact us at or visit our website at departments/eap

15. Biodot Color Key
More Relaxed
Less Relaxed