1. Managing Stress In Your Life
Group 3, Chapter 9, Lesson 3
Young Adults 18-25
Jennifer Benitez
Tamara Crawford
Jenny Jeon
Rochelle Matthews
Margaret Pearce
Kailla Raimer

3. Stress
a medical term, first described in 1936 by Hans Selye in the journal Nature, for a wide range of strong external stimuli, both physiological and psychological, which can cause a physiological response

4. Stressors
Stimulus with the potential of triggering the stress reaction (Fight or Flight Response)
Increased heart rate (pounding and faster)
Increased respiration
Perspiration
Muscle Tension

5. Stressors Stressors can be found in many different forms
-Physiological
-Sociological
-Environmental
-Philosophical

6. Two types of stressors Eustress
-Stress that results in positive consequences
-Motivate us to adapt to change
-Enhance performance
-Allows personal growth and is beneficial
to the person

7. Two types of stressors Distress
-Stress that results in negative consequence
-Force us to adapt to change
-Causes mental/physical illnesses
Can be manifested physically, mentally, or a mixture of both

8. Stress Styles Physical: -My heart beats faster -I feel jittery
-I get diarrhea
-My stomach gets tense
-I pace up and down nervously
-I become immobilized
-I perspire

9. Stress Styles
Mental:
-Difficult to concentrate because of distracting & unimportant thoughts
-Imagine terrifying scenes
-Worry too much about things that really don’t matter

10. Stress Styles
Mental:
-Cannot keep anxiety-provoking pictures and images out my mind
-Feel losing out on things because I cannot make decisions fast enough
-Cannot stop worrying
don't worry, be happy!

11. Time Management
Time management is a set of skills, tools, and systems that work together to help you get more value out of your time with the aim of improving the quality of your life.

12. Planning
Planning things ahead of time reduces the stress that comes along with unexpected events.
You can plan almost anything!
Dinner
Clothes to wear
Events/Occasions
Schedules

13. Planning Calendars: When making a calendar or schedule:
Include important dates
Work, meetings, social/family life, school
Develop a daily schedule that includes routines
Wake-up, work/class, dinner
Place the schedule where you can see it
Review each morning to know what to expect

14. Planning Task Lists: Potential Benefits:
Less likely to forget minor tasks
May procrastinate less since you have
a realistic idea of what has to be done
More flexibility for deciding what to do
Have a short- and long- range view of what is coming up

15. Planning Step 1: write down tasks Step 2: estimate time needed
Step 3: prioritize the list
Example-
Step 1: study, meeting, laundry, shopping
Step 2: hours hours 2 hours hour
Step 3: 1. exam 2. meeting 3. laundry 4. shopping

16. Goals and Expectations
Guidelines for goals:
Specific
Measurable
Attainable
Rewarding
Timely

17. Organization Clutter Stresses You! Staying organized reduces stress
You waste time trying to find something
Bills may not be paid on time
Clutter makes you feel overwhelmed with no place to start

18. Take Time For Yourself Keep yourself healthy all around:
Physical- exercise, eat healthy, get a massage
Mental- read, enjoy hobbies, crossword puzzle, think positively
Emotional- journal, phone a friend, spend time with loved ones, look through a photo album
Spiritual- attend church, mosque, or temple, meditation, praying, time with nature

19. Social Support Network made of friends, family, peers, etc
Promotes psychological well-being
Helps deal with stressors
Surrounded by people you trust
Around people you share experiences with

20. Social Support
Family
Provide resources: emotional stability, child care, shelter, money, and knowledge/information
Friends
Provides advice, job referrals, encouragement
Community
Offers resources, emergency services, transportation, spiritual guidance, skill building

21. Social Support Why talk about it? Helps blow off steam
May see your problem in a new light
Positive reinforcement
Togetherness
Creates supportive structures
Feeling of security

22. Social Support Why talk about it? Express feelings in healthy ways
Don’t bury feelings inside
Awareness of situation
Esteem building
Sense of self worth

23. Self-Help Groups Gives you a sense of belonging
Connect with others in a similar situation
Help each other cope
Support others while others support you
Allows you to take charge of your situation

24. Group Therapy Several people talk about their problems
Receive help from other’s remarks
Trained therapist leads group

25. Individual Psychotherapy
Between individual and professional
Individual talks about problems
Don’t go deep into the subconscious

26. Rechanneling: Mind
-Meditation
-Therapy
-Journaling

27. Meditation To engage in thought or contemplation; reflect.
Produces a deep state of relaxation and a tranquil mind
Removes you mentally from where you are while your mind and body rest

28. Ways To Meditate Breath Deeply Scan your body
Repeat a sacred name or place
Visualization
Thought-Stopping
Hypnosis
Progressive Muscle Relaxation
Though stopping

29. Massage Therapy
Manual soft tissue manipulation with the intention of positively affecting the health and well-being of the client.

30. Aroma Therapy
The use of fragrances to affect or alter a person’s mood or behavior.
5000 year old therapeutic use of essential oils invented by the Egyptians to remedy an array of ailments and diseases

31. Art Therapy
A form of expressive therapy that uses art-making to increase emotional well-being
Encourages the expression of emotions through artistic activities such as painting, drawing, or sculpture
Based on the belief that the creative process involved in the making of art is healing and life-enhancing

32. Journaling Writing allows us to express all our thoughts and emotions
Can lift our moods, encourage us to be kinder to ourselves and help us find solutions to problems

33. Journaling Tips
Note events and situations that cause negative mental or emotional response
Make a list the demands on your time and energy for one week and rate them on a scale of 1-10
Clear out the clutter in your mind on paper
Sum your thoughts, feelings and responses
Take action

34. Rechanneling: Body Yoga -Practiced around the world for thousands
of years
-Part of Hindu religion and is a way of life
Goal: To reach complete peacefulness in
the body and mind

35. Rechanneling: Body Hatha Yoga: Most popular
-Focus: physical poses and controlled
breathing
Benefits of Yoga: increased flexibility, increased balance, and stress management

36. Rechaneling: Body Tai Chi -Developed in China, 2000 years old
-Movement-slow, graceful, fluid
-Benefits: stress reduction, greater balance,
increased flexibility, increased energy,
stamina and agility, and improved muscle
strength and definition

37. Rechanneling: Body Tai Chi -Styles: Chen, Hao, Sun, Wu, Yang, Zhao Bao
Where to find it: YMCA, health club,
wellness center

38. Rechanneling: Soul
-Spirituality
-Faith
-Self esteem

39. Rechanneling: Soul Spirituality:
- Arises from your connection with yourself and with others
- The development of your personal value system
- Your search for meaning in life

40. Rechanneling: Soul How to connect with your spiritual self: -Prayer
-Meditation
-Journaling
-Trusted support group

41. Financial Planning
Increase income
Learn to budget
Other ways to save

42. Increase Income Completing education Obtaining job training
Seek a higher-paying job
Work longer hours

43. Learn to Budget
A budget is a tool that can help manage money no matter how much or how little you have.
Make it work with your lifestyle
Use a computer or write it down on paper

44. Learn to Budget Keep track of everyday expenses Itemize bills
Cut out unnecessary spending
Save money for emergencies
Cut out credit card spending
Buy at sales or use coupons
Compare prices

45. Other ways to save money
Buy generic products
Use public transportation
Shop during end of season sale
Stay home with friends rather than going out

46. Jeopardy!!

47. Stress Management Jeopardy
Stress Overview
Time Management
Social Support
Rechanneling
Financial Planning
100
300
500

48. Stress Overview 100
What is a wide range of strong external stimuli, both physiological and psychological, which can cause a physiological response?
Home
Answer

49. Stress Overview 100
Stress
Home

50. What stress results in positive consequences?
Stress Overview 300
What stress results in positive consequences?
Home
Answer

51. Stress Overview 300
Eustress
Home

52. Stress Overview 500
What is a stimulus with the potential of triggering the stress reaction?
Home
Answer

53. Stress Overview 500
Stressor
Home

54. Time Management 100
When taking time for yourself, what category of health would eating a healthy diet fall into?
Home
Answer

55. Time Management 100
Physical Health
Home

56. What are the three steps to creating a task list?
Time Management 300
What are the three steps to creating a task list?
Home
Answer

57. estimate the time needed
Time Management 300
write everything down
estimate the time needed
prioritize the list
Home

58. What are two of the guidelines for goals and expectations?
Time Management 500
What are two of the guidelines for goals and expectations?
Home
Answer

59. Specific Measurable Attainable Rewarding Timely Time Management 500
Home

60. What are the three main ways to gain social support?
Home
Answer

61. Friends, Family, and Community
Social Support 100
Friends, Family, and Community
Home

62. Who leads the discussion in group therapy?
Social Support 300
Who leads the discussion in group therapy?
Home
Answer

63. Social Support 300
A trained therapist
Home

64. Social Support 500
T/F: There is no need in talking about your stressors to someone you trust because you will only receive negative reinforcement.
Home
Answer

65. Social Support 500
False
Home

66. Rechanneling 100
What is the practice that was developed in India and has been practiced around the world for thousands of years?
Home
Answer

67. Rechanneling 100
Yoga
Home

68. Rechanneling 300
What is the 5000 year old therapeutic technique invented by the Egyptians to remedy and array of ailments and illnesses?
Home
Answer

69. Rechanneling 300
Aroma Therapy
Home

70. Rechanneling 500
What are outlets by which you can re channel your mind, including deep breathing, visualization, progressive muscle relaxation and hypnosis?
Home
Answer

71. Rechanneling 500
Meditation
Home

72. What is the best method of financial planning?
Home
Answer

73. Use a computer or a journal to log spending
Financial Planning 100
Use a computer or a journal to log spending
Home

74. T/F Increasing income is the only way to gain money
Financial Planning 300
T/F Increasing income is the only way to gain money
Home
Answer

75. Financial Planning 300
False
Home

76. What is a tool that can help manage money?
Financial Planning 500
What is a tool that can help manage money?
Home
Answer

77. Financial Planning 500
Budget
Home