Stress Management Recognizing, Understanding, And Managing Stress

What is stress? Unhealthy worry A condition or feeling experienced when a person perceives that “demands exceed the personal and social resources the individual is able to mobilize.” The inability to adapt under pressure Positive or negative?

Unhealthy worry

A condition or feeling experienced when a person perceives that “demands exceed the personal and social resources the individual is able to mobilize.”

The inability to adapt under pressure

Positive or negative?

Some Stress Statistics 72% of Americans experience frequent stress-related physical or mental conditions Unmanaged stress is a higher risk factor of cancer and heart disease than either cigarette smoking or high cholesterol. Some experts believe stress may cause 50% of all disease Stress causes cellular damage that can directly affect brain function

72% of Americans experience frequent stress-related physical or mental conditions

Unmanaged stress is a higher risk factor of cancer and heart disease than either cigarette smoking or high cholesterol.

Some experts believe stress may cause 50% of all disease

Stress causes cellular damage that can directly affect brain function

Positive Stress Sports – adrenaline (stress) powers an explosive performance Deadlines are used to put stress on people who seem bored or unmotivated Right amount of stress creates “flow” Concentrate and focus at higher levels Intensely creative, efficient, and satisfying Best performances in this state

Sports – adrenaline (stress) powers an explosive performance

Deadlines are used to put stress on people who seem bored or unmotivated

Right amount of stress creates “flow”

Concentrate and focus at higher levels

Intensely creative, efficient, and satisfying

Best performances in this state

Negative Stress – Causes Work overload Conflicting priorities Inconsistent values Over-challenging deadlines Conflict with co-workers Unpleasant environments New distractions/situations Negative thoughts Poor work-life balance Personal situations

Work overload

Conflicting priorities

Inconsistent values

Over-challenging deadlines

Conflict with co-workers

Unpleasant environments

New distractions/situations

Negative thoughts

Poor work-life balance

Personal situations

Negative Stress - Causes List your most recent causes for stress Reduce the number of items to 10 Number them in order of importance 10 being the most important, urgent 1 being the least important, urgent Cross out things that you don’t need to manage

List your most recent causes for stress

Reduce the number of items to 10

Number them in order of importance

10 being the most important, urgent

1 being the least important, urgent

Cross out things that you don’t need to manage

Negative Stress - Symptoms Poor emotional control Problems sleeping Tired all the time Susceptibility to illness Excessive moodiness Exaggerated anxiety Withdrawal from responsibility Everyone is different – learn to recognize your stress symptoms

Poor emotional control

Problems sleeping

Tired all the time

Susceptibility to illness

Excessive moodiness

Exaggerated anxiety

Withdrawal from responsibility

Everyone is different – learn to recognize your stress symptoms

Negative Stress - Symptoms Physical Headaches Teeth grinding Fatigue Insomnia Back aches Stomach problems Colds Neck aches Shoulder pains Increased use of drugs

Physical

Headaches Teeth grinding Fatigue Insomnia Back aches Stomach problems Colds Neck aches Shoulder pains Increased use of drugs

Negative Stress –Symptoms Emotional Anxiety Frustration Nervousness Depression Worrying Tension Mood swings Easily discouraged Crying spells Irritability

Emotional

Anxiety Frustration Nervousness Depression Worrying Tension Mood swings Easily discouraged Crying spells Irritability

Negative Stress - Symptoms Mental Forgetfulness Poor concentration Low productivity Negative attitude Confusion No new ideas Lethargy Boredom

Mental

Forgetfulness Poor concentration Low productivity Negative attitude Confusion No new ideas Lethargy Boredom

Negative Stress - Symptoms Social Isolation Loneliness Lashing out Clamming up Nagging Fewer contacts with friends Using people

Social

Isolation Loneliness Lashing out Clamming up Nagging Fewer contacts with friends Using people

Negative Stress – Solutions “ Your ability to reduce stress has a direct affect on your ability to lower your risk for diseases, especially cancer and heart disease.” Nevada Cancer Institute

“ Your ability to reduce stress has a direct affect on your ability to lower your risk for diseases, especially cancer and heart disease.”

Nevada Cancer Institute

Negative Stress – Solutions Choose to let go Walk away from what you can’t control Pick your battles Time management Say NO Set realistic goals Prioritize Simplify Leave early for work Prepare ahead for challenges

Choose to let go

Walk away from what you can’t control

Pick your battles

Time management

Say NO

Set realistic goals

Prioritize

Simplify

Leave early for work

Prepare ahead for challenges

Negative Stress – Solutions Ask for help Find someone to talk to Check YOUR behavior Challenge assumptions Negative self talk Reduce the importance in your eyes Consider other perspective Adjust your environment

Ask for help

Find someone to talk to

Check YOUR behavior

Challenge assumptions

Negative self talk

Reduce the importance in your eyes

Consider other perspective

Adjust your environment

Negative Stress – Solutions Job analysis Review job description Review annual review What is the real value of your time? Write it down Problems/solutions Define the worst case scenario Look at things clearly

Job analysis

Review job description

Review annual review

What is the real value of your time?

Write it down

Problems/solutions

Define the worst case scenario

Look at things clearly

Negative Stress – Solutions Deep breathing Poor breathing heightens stress levels Meditation Uses deep breathing/imagery/focus Imagery Plan time to relax daily Should plan for enough sleep Everyone requires different amounts 3-12 hours

Deep breathing

Poor breathing heightens stress levels

Meditation

Uses deep breathing/imagery/focus

Imagery

Plan time to relax daily

Should plan for enough sleep

Everyone requires different amounts 3-12 hours

Negative Stress – Solutions Exercise Posture check Neck/shoulder rolls Go outside Take a walk Reduce Chemicals Alcohol in excess Tobacco Caffiene

Exercise

Posture check

Neck/shoulder rolls

Go outside

Take a walk

Reduce Chemicals

Alcohol in excess

Tobacco

Caffiene

Negative Stress – Solutions Healthy Eating Habits Laugh often Thought awareness Rational thinking Positive thinking It is your choice to have a positive attitude

Healthy Eating Habits

Laugh often

Thought awareness

Rational thinking

Positive thinking

It is your choice to have a positive attitude

Stress - Summary Stress is a condition or feeling experienced when a person perceives that “demands exceed the personal and social resources the individual is able to mobilize.” We need to manage stress because of the long term affect it can have on our physical and mental abilities

Stress is a condition or feeling experienced when a person perceives that “demands exceed the personal and social resources the individual is able to mobilize.”

We need to manage stress because of the long term affect it can have on our physical and mental abilities