1. STRESS MANAGEMENT Natalie McCart Pulaski Fine Arts Association

2. STRESS IS...  “The non specific response of the body to any demand made upon it.”  A physical reaction, accompanied by thought and feeling  Triggered by a change, threat, or a perceived threat/change  Additive

3. TYPES OF STRESS Distress Eustress Internal External

4. SITUATIONAL STRESS  Emergency  Short term  Long term

5. SYMPTOMS OF STRESS Physical Symptoms Stress-Related Illness Psychological Mental Health Issues

6. STRESS RESPONSES……. PHYSICAL  Sweating  Nervous  Nauseated  Clammy hands,  Jittery  Adrenaline Rush  Crying  Yelling  Blotchy Skin  Hot Anger  Calm  Hyper  Aggressive  Pacing  Shut down  Exhausted

7. STRESS AND ILLNESS  Heart Disease  Ulcers  High Blood Pressure  High Cholesterol  Diabetes  Hypoglycemia

8. STRESS RESPONSES…….. PSYCHOLOGICAL  Excessive Fatigue  Attention and concentration Problems  Depression  Worry/Anxiety  Insomnia  Frustration  Confusion  Rushing  Anger and Irritability

9. MENTAL HEALTH ISSUES  Anxiety Disorders  Depression Problems  Long-term Sleep Disturbances  Eating Disorders

10. STRESS MANAGEMENT TO: Maintain a balance in personal, work, and home life ONE MUST: Anticipate and plan Recognize stress response Develop and use a variety of coping strategies

11. Some of us are race horses and some of us are turtles! It is just as stressful for a racehorse to attempt to perform as a turtle As it is for a turtle to act like a racehorse

12. STRESS MANAGEMENT STRATEGIES  Source of stress may determine choice of strategy  Take personal style into consideration  Make a plan you’ll follow  Follow the plan you make

13. STRESS PLAN  1 ST - Body’s reaction-identify when you are stressed  2 nd - Awareness- identify stressors  3 rd -Identify coping mechanisms  4 th -Implement stress reducers  5 th - Try again/Consistency

14. SYMPTOMS OF STRESS  Perspiration  Headache  Procrastination  Increased Smoking  Increased Caffeine Intake  Loss of Interest in Sex  Decreased Productivity  Increase Heart Rate  Poor Concentration  Trembling/Twitches/Tics  Indigestion/Diarrhea  Sleep Disturbances  Increased Drinking  Susceptible to Illness  Difficulty Breathing  Critical/Fault-Finding  Accident Prone  Change in Appetite  Interpersonal Conflict  Low Enjoyment  Low Self-Esteem

15. SOURCES OF STRESS INDIVIDUAL  Perspective  Worry  Habits  Sense of control  Response to change  Perception of self or others…. GENERAL  Physical danger  Transitions  Health Issues  Deadlines  Family Issues  Environment  Emergencies Internal and External

16. POSSIBLE STRESSORS  Losing job  Changing job  Moving  Money  Getting a promotion  Emotions  Sick child  Divorce  Our perceptions  Change in schools  Sex difficulties  Death of a loved one  Vacation  Crisis  Friends or Peers  Family Favors  Holidays

17. STRESS MANAGEMENT STRATEGIES  Acknowledgement/  Awareness  Parenting Classes  Financial Counseling  Time Management  Relaxation Training  Supervisor Training  Communication Skills  Check Perspective  Career Planning  Prioritizing  Diet & Nutrition

18. STRESS MANAGEMENT  Positive Thinking  Getting Away  Reduce/Increase Expectations  Exercise  Prayer/Meditation  Contracting with Family  Professional Counseling  Seek New Information  Assertiveness Training  Behavior Modification

19. STRESS MANAGEMENT  Social Support  Decrease/Increase Stimulation  Hobbies  Have Fun  Do not take yourself so seriously  Imitate Children

20. PLAN AHEAD- ASK YOURSELF QUESTIONS….  Are there things, or situations that I can’t handle?  How do I normally react to unexpected situations?  What were my strengths?  My Weak ness's?  What do I think my strengths would be in a crisis situation?  What do I think my weak ness's would be?  What are the signs to look for?

21. WHAT TO TRY IN A CRISIS  You have to decide ahead of time what coping strategies might work for you and what you might try.  Experiment in minor stressful situations.  Ask your self what usually works.  Don’t be afraid to try new things!

22. TRY THIS………..  Be realistic  Recognize your feelings as normal  Take care of personal worries and responsibilities ASAP  Don’t panic  Relaxation breathing  Positive self-talk  Take breaks  Take care of self  Don’t buy into the media hype  Utilize coping skills  Have a support system  Find a quiet place  Don’t skip meals  Keep nutrition in mind  Keep a snack handy  Process with someone about situation  Must sleep  Recognize your warning signs

23. REMEMBER………. If we did all the things we were capable of, we would literally astound ourselves -Thomas Edison