1. Stressing the Positive MCPS Employee Assistance Program 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

3. Agenda OpeningStressors Stress signals Stress busters Managing what we can control Break

4. Agenda, cont Stress management techniques Relaxation activities – biodots! Relaxation activities – biodots! Cognitive approach Cognitive approach In the moment ideas In the moment ideasClosing

6. What causes YOU stress?

8. Stress Signals 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

9. FIGHT FIGHT Or FLIGHT FLIGHT

10. 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

11. Effects of Small Increase of Cortisol Quick burst of energy for survival Heightened memory functions Burst of increased immunity Lower sensitivity to pain Helps maintain homeostasis in the body

12. Effects of Prolonged Increase of Cortisol Levels Impaired cognitive performance Suppressed thyroid function Blood sugar imbalances Decreased bone density Decrease in muscle tissue Higher blood pressure Lowered immunity Increased belly fat > heart attack, stroke, cholesterol issues

13. POP QUIZ How Long Does it Take to Reverse the Stress Response? 1.30 seconds 2.30 minutes 3.3 hours 4.3 days 5.3 months

14. What do YOU do to Combat Stress?

16. STRESSBUSTER Accept what you cannot change Change what you can

19. Relaxation Deep Breathing Progressive Muscle Relaxation Guided imagery

21. Stress Squares Color Key Less Relaxed More Relaxed`

22. AAAbc’s Technique A lter the stressor: direct communication direct communication problem solving problem solving time management time management A void the stressor: remove yourself from the situation remove yourself from the situation A ccept the stressor by: building your resilience building your resilience changing your perception changing your perception

23. What What Can Can You You Do... Do... In the Moment? In the Moment?

24. Thanks for coming! For more information about the EAP, contact us at 240-314-1040 or visit our website at http://www.mcps.k12.md.us/departments/eap http://www.mcps.k12.md.us/departments/eap