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  • 1. Stress ManagementStress ManagementPresented by the Tomás Rivera CenterArranged by Dionne S. Davila, M.A
  • 2. What Is StressWhat Is Stress Stress is the body’s automatic response toStress is the body’s automatic response toany physical or mental demand placed on it.any physical or mental demand placed on it. Adrenaline is a chemical naturally producedAdrenaline is a chemical naturally producedin our body as a response to stress .in our body as a response to stress . Fight or Flight response is illicited.Fight or Flight response is illicited.
  • 3. Is All Stress Bad?Is All Stress Bad? Moderate levels of stress may actuallyModerate levels of stress may actuallyimprove performance and efficiencyimprove performance and efficiency Too little stress may result in boredomToo little stress may result in boredom Too much stress may cause anToo much stress may cause anunproductive anxiety levelunproductive anxiety level
  • 4. Identifying StressorsIdentifying StressorsSituations, activities, andSituations, activities, andrelationships that cause ‘trauma’ torelationships that cause ‘trauma’ toone’s physical, emotional, orone’s physical, emotional, orpsychological selfpsychological self
  • 5. StressorsStressors SchoolSchool WorkWork FamilyFamily RelationshipsRelationships LegalLegal FinancesFinances Health/illnessHealth/illness EnvironmentEnvironment Living SituationLiving Situation
  • 6. Negative Effects of StressNegative Effects of Stress1. Physical1. Physical- Weight gain/lossWeight gain/loss- Unexpected hair lossUnexpected hair loss- Heart palpitationsHeart palpitations- High blood pressureHigh blood pressure2. Emotional2. Emotional- Mood swingsMood swings- AnxietyAnxiety- Can lead to depressionCan lead to depression• Can also lead to unhealthy copingCan also lead to unhealthy copingstrategies (i.e. alcohol, drugs, etc)strategies (i.e. alcohol, drugs, etc)
  • 7. Managing StressManaging Stress Stress Relief StrategiesStress Relief Strategies1. Body relaxation excercises1. Body relaxation excercises- breathing techniques- breathing techniques- guided imagery- guided imagery2. Physical exercise2. Physical exercise-yoga-yoga-work out routine-work out routine3. Meditation3. Meditation4. Counseling4. Counseling-talk therapy-talk therapy-life coaching-life coaching
  • 8. Other Helpful tipsOther Helpful tips Changing perceptions and expectationsChanging perceptions and expectations Break jobs/tasks into manageable partsBreak jobs/tasks into manageable parts Set reasonable/realistic goalsSet reasonable/realistic goals Avoid procrastinationAvoid procrastination Set boundariesSet boundaries Don’t compromise your values/beliefsDon’t compromise your values/beliefs Schedule “me” timeSchedule “me” time
  • 9. Benefits of Stress ManagementBenefits of Stress Management Physical health gets betterPhysical health gets better-more energy and stamina-more energy and stamina Emotions stabilizedEmotions stabilized-positive attitude-positive attitude-hopeful/happier-hopeful/happier Ability to focus improvedAbility to focus improved-able to learn and achieve-able to learn and achieve
  • 10. RelaxRelax Our brain fires electrical waves at 14 or moreOur brain fires electrical waves at 14 or morecycles a second.cycles a second. These areThese are betabeta waves and are great for gettingwaves and are great for gettingtasks done, but not for learning new things.tasks done, but not for learning new things. Taking a few minutes to relax deeply slows yourTaking a few minutes to relax deeply slows yourbrain waves down.brain waves down. These slower waves areThese slower waves are alphaalpha waves.waves. They occur at between 7 and 14 cycles a secondThey occur at between 7 and 14 cycles a second Studies showStudies show alphaalpha waves improve learning.waves improve learning.----”OnCourse” by Skip Downing----”OnCourse” by Skip Downing
  • 11. The Key Word Is….The Key Word Is….BalanceBalance