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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
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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
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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
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Stressors Stressors can be found in many different forms
-Physiological -Sociological -Environmental -Philosophical
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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
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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
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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
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Stress Styles Mental: -Difficult to concentrate because of distracting & unimportant thoughts -Imagine terrifying scenes -Worry too much about things that really don’t matter
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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!
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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.
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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
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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
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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
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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
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Goals and Expectations
Guidelines for goals: Specific Measurable Attainable Rewarding Timely
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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
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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
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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
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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
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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
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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
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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
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Group Therapy Several people talk about their problems
Receive help from other’s remarks Trained therapist leads group
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Individual Psychotherapy
Between individual and professional Individual talks about problems Don’t go deep into the subconscious
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Rechanneling: Mind -Meditation -Therapy -Journaling
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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
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Ways To Meditate Breath Deeply Scan your body
Repeat a sacred name or place Visualization Thought-Stopping Hypnosis Progressive Muscle Relaxation Though stopping
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Massage Therapy Manual soft tissue manipulation with the intention of positively affecting the health and well-being of the client.
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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
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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
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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
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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
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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
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Rechanneling: Body Hatha Yoga: Most popular
-Focus: physical poses and controlled breathing Benefits of Yoga: increased flexibility, increased balance, and stress management
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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
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Rechanneling: Body Tai Chi -Styles: Chen, Hao, Sun, Wu, Yang, Zhao Bao
Where to find it: YMCA, health club, wellness center
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Rechanneling: Soul -Spirituality -Faith -Self esteem
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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
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Rechanneling: Soul How to connect with your spiritual self: -Prayer
-Meditation -Journaling -Trusted support group
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Financial Planning Increase income Learn to budget Other ways to save
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Increase Income Completing education Obtaining job training
Seek a higher-paying job Work longer hours
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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
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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
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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
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Jeopardy!!
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Stress Management Jeopardy
Stress Overview Time Management Social Support Rechanneling Financial Planning 100 300 500
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Stress Overview 100 What is a wide range of strong external stimuli, both physiological and psychological, which can cause a physiological response? Home Answer
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Stress Overview 100 Stress Home
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What stress results in positive consequences?
Stress Overview 300 What stress results in positive consequences? Home Answer
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Stress Overview 300 Eustress Home
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Stress Overview 500 What is a stimulus with the potential of triggering the stress reaction? Home Answer
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Stress Overview 500 Stressor Home
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Time Management 100 When taking time for yourself, what category of health would eating a healthy diet fall into? Home Answer
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Time Management 100 Physical Health Home
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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
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estimate the time needed
Time Management 300 write everything down estimate the time needed prioritize the list Home
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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
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Specific Measurable Attainable Rewarding Timely Time Management 500
Home
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What are the three main ways to gain social support?
Home Answer
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Friends, Family, and Community
Social Support 100 Friends, Family, and Community Home
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Who leads the discussion in group therapy?
Social Support 300 Who leads the discussion in group therapy? Home Answer
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Social Support 300 A trained therapist Home
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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
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Social Support 500 False Home
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Rechanneling 100 What is the practice that was developed in India and has been practiced around the world for thousands of years? Home Answer
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Rechanneling 100 Yoga Home
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Rechanneling 300 What is the 5000 year old therapeutic technique invented by the Egyptians to remedy and array of ailments and illnesses? Home Answer
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Rechanneling 300 Aroma Therapy Home
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Rechanneling 500 What are outlets by which you can re channel your mind, including deep breathing, visualization, progressive muscle relaxation and hypnosis? Home Answer
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Rechanneling 500 Meditation Home
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What is the best method of financial planning?
Home Answer
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Use a computer or a journal to log spending
Financial Planning 100 Use a computer or a journal to log spending Home
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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
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Financial Planning 300 False Home
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What is a tool that can help manage money?
Financial Planning 500 What is a tool that can help manage money? Home Answer
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Financial Planning 500 Budget Home
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