Stress Management Complete

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  • In short terms, I don’t believe that people know very much about how to properly cope with their issues, whether it be school, work, home life, the latest gossip, etc. etc. If too much stress accumulates, it can be extremely detrimental to your health.
  • Moved, divorced, new school, first bully all at the same time. I could not stop crying, and I was becoming physically sick because I had no idea how to deal with my problems. The principal of the middle school even had a reserved spot for me in the guidance counselor’s office in case I needed immediate attention. I also attended support groups for my various issues.
  • Psychological stress introduced in the early 19th century. It was not connected to physical issues yet, however. Before now, stress was put down as just ‘being insane,’ or ‘nervous.’Revised later to include the effects on the actual body. Both of these doctors’ efforts developed the ‘Fight or Flight’ method for combating stress
  • These are two definitions of stress that I found. They are essentially the exact same definition. I posted them both here to make a more concrete example of what people think stress is. Personally, I agree. Stress is the affect that the environment has on a person, and the degree of the stress determined by how/how well a person deals with the stress. Melissa Conrad Stöppler, MDMarietta Whittelsey
  • The most basic and core part of stress reduction. Essentially, this is simply thinking out the situation and reducing panic inside by looking at all the options instead of instinctually doing something that may not be the smartest decision. I believe in this method because of the logic behind it (and also because there are no other options, even when handling a situation poorly or incorrectly). STOP AND THINK, a program in elementary schools used to get children to make good and well thought out decisions uses these instructions.Dr. Sidney PortnoyMariettaWhittlesey
  • Alarm- body alerts and motivates itself to deal with the situation (aka Fight or Flight)Resistance- body fights the problemExhaustion- body can no longer resist stress and gives up Hans Selye
  • Behavioral stress- how a person brings stress upon themselvesPhysical stress- injury/sicknessEmotional stress- overwhelmed by everyday lifeDistress- the most common form of stress, or negative stress, generally what people are referring to when they talk about stress. “Damsel in Distress” is exactly what it says.
  • ExampleBehavior is a cause of stressBehavior is affected by stressAll results are affected by a person’s choicesPerson can procrastinatePerson can become short-tempered Person chose how to act in both situations
  • Adrenaline has effects on capillaries by narrowing themLessens body’s ability to remove cholesterol, thus causing heart attacks, strokes, other physical illnessesMental breakdowns are common in those who bottle stress, or do not realize that they build it up because all the ‘small’ things add up.
  • Virtually anywhere can be a stressful environmentWorkSchoolHome
  • Dr. Sidney Portnoy
  • About 90% of doctor’s visits are partially stress relatedThe weakening of the immune system is like a bridge to all other physical diseases listed here. Depression and OCD/Anxiety are like stressors themselves; stress leading to worse stress, becoming more and more helpless the less you deal with your problems. The physical stress can also impact the mind and vice-versa.
  • Eustress- essentially stress reducing stress, focusing on things that make a person happy. Happy Feet is a good example because the penguin always wants to dance (fun), not caring much about what others think (focus). A type of stress that is fun and exciting, and keeps us alert
  • “Bottling” feelings/problems increases the risk of a physical/mental disorder/breakdownAlso boosts ego with self-justification of anger and self-pityBreathing- in nose, out mouth 5 times (Therapy- either for getting help with problems or for organizing thoughts (Sidney Portnoy)Meditation- resistance to future stressExercise- outlet for frustration, releasing endorphins, physical stress reliefLaughing- releases endorphins, distracts from stress
  • Management=preventionEnvironment is more than just a place; can be created with own personal touches with music and scents, etc. Optimism- key to stress management (opinion). The ability to pass failure and stay positiveSleeping Habits- lack of sleep causes trouble focusing, remembering, understanding. Naps are recommended
  • Choosing to feel good. You have the power to decide how you feel by how you act, and also how you define the acts around you. Brightside to everything, silver lining, etc. Refer to the STOP AND THINK/Fight or Flight section of the slides. Same basic idea.If you did a good job on something, acknowledge it, at least to yourself. Others will notice and acknowledge those who are self-confident. Assess what you do/did/will do and how it can help you or othersWhat can come from this event in the future?Failure does not always reflect a personal weakness. There are almost always other factors that contribute
  • Life is NOT a competitionFear of laziness and lack of productionEnergy consumption People tend to think that they need to rush to achieve goals and continue to produce. It seems to be built into people’s brains that to not be constantly producing is to be lazy, and then we would not achieve our goals. It actually takes a load of energy out of you to try to be extremely productive like most try to do today. In fact, to try to be productive ALL the time could potentially be counter productive, as Dr. Carlson explains in the above quote. Richard Carlson PH.D.
  • Allows for the mind to become more organizedMake a mental checklist of things to doLessens stress for later in the dayMaking a time for relaxing is important in one’s day. It should be time to yourself, and it doesn’t even have to be for that long. 10 minutes is all that is needed to focus and concentrate your thoughts for the day. Generally during this time, people either prepare for stress to come, or wind down from stress passed, depending on when you choose to take this time to yourself. During this time, I like to make a mental checklist of what I have to do. It allows me to focus on issues one at a time to help alleviate the stress on my mind. Combine this list with optimistic thoughts and use words like ‘only’ and ‘close.’Richard Carlson PH.D.
  • “Your toll has been paid for you.” A small act of kindness can impact one’s mood greatly. Generally, when one person is in a good mood, it causes a chain reaction and passes it to many people. “You’re beautiful.” Simply smiling, greeting, or otherwise acknowledging someone can save a life. (Dr. Michael Fowlin)Richard Carlson PH.D.
  • Lower’s heart rate significantly (show pic)Lowers blood pressure with the lessened heart rateCan meditate in specific poses to target specific stressed areas (show pic)The mind feels much clearer after finishing (anecdote from meditation workshop)Interview with George Moriarity, practiced meditation user
  • Moriarity
  • Though targeting certain stress may be what you are after, there is no single pose that is mandatory for it to be completed correctly. It is all subjective, based 100% on how the user feels he/she needs to relax. Personally, I chose to lay flat on my back, comfortable and affects most of the body. The whole goal of meditation is to become relaxed mentally, thus affecting the body, so the chosen position is not overly important at all.George Moriarity
  • The most common pose for meditating, balances entire body in a relaxing position. Not a requirement for meditating. (picture) George Moriarity
  • Notice the jumpiness of the line and how fast my heart was beating (regular resting heartbeat)George MoriarityPhoto provided by Mr. Montalvo
  • Significantly lower than previous picture, takes 10 min of meditationGeorge MoriarityPhoto provided by Mr. Montalvo


  • 1. Stress Management
    By Marco Labricciosa
  • 2. Thesis
    Stress affects everybody’s lives constantly. People need to know how to effectively manage the stress to avoid being overwhelmed and negatively impacted by its consequences.
  • 3. Personal Relevance
    I felt overwhelmed at times, mostly in my early middle school years when my parents got divorced. There were many changes for me to go through all at once, weighing down on my mind and affecting my behavior.
  • 4. Audience Relevance
    Everyone has stress
    Most people do not know how to handle
    Most people do not know they are really stressed
  • 5. Presentation
    Origin of the recognition of stress
    Fight or Flight
    Types of stress/ stress related issues and environments
    How to deal with stress
    Quiet time
    Class Activity
  • 6. Overview
    Concept of psychological stress introduced in the 19th century by Dr. Hans Selye
    Revised in 1932 to associate the word ‘stress’ more closely with its effects on the nervous system by Walter Cannon
    Combined, developed the ‘Fight or Flight” method
  • 7. The Definition of Stress
    “Stress is simply a fact of nature -- forces from the outside world affecting the individual. The individual responds to stress in ways that affect the individual as well as their environment.” (Melissa Conrad Stöppler, MD)
    “Stress is the body’s response to any demand made upon it. That means pleasant and unpleasant events can stress you.” (Whittelsey 5).
  • 8. Fight or Flight
    The assessment of options
    Can be applied to every sort of stress
    The ‘how to’ part of stress management
    Instinctual response
  • 9. Stages of Stress
  • 10. Types of Stress
    Behavioral stress
    Physical stress
    Emotional/Mental stress
    All known as ‘distress’
  • 11. Stress and Behavior
  • 12. The Accumulation of Stress
    Affects the body’s heart
  • 13. Stressful Environments
  • 14. Did You Know?
    Stress reduction can prolong life by decreasing the risk of mental disorders that would be hazardous to physical health
  • 15. Byproducts of Stress
    Weakening of the immune system
    hair loss
    heart disease
    obsessive-compulsive or anxiety disorder
    sexual dysfunction
  • 16. Other Effects
    Physical symptoms of stress include:- fatigue- headache - upset stomach- muscle tension - change in appetite - teeth grinding - change in sex drive - feeling dizzy
  • 17. Psychological Effects
    Psychological effects of stress include: - experiencing irritability or anger- feeling nervous- lack of energy - feeling as though you could cry
    About half of Americans (48%) report lying awake at night due to stress.
  • 18. Positive Stress
  • 19. Different Methods
    “Don’t Sweat the Small Stuff” (stay calm)
    Breathing techniques
  • 20. Laughter Clubs
    Laughter is contagious
    Easy to laugh with other people
    Need no reasons
        
  • 21. Statistics
    About one half of Americans say that stress has a negative impact on both their personal and professional lives.
    About one-third (31%) of employed adults have difficulty managing work and family responsibilities.
    Over one third (35%) cite jobs interfering with their family or personal time as a significant source of stress.
    Stress causes more than half of Americans (54 percent) to fight with people close to them.
  • 22. Statistics Cont’d
    One in four people report that they have been alienated from a friend or family member because of stress.8% connect stress to divorce or separation.
    Workplace stress costs more than $300 billion each year in health care, missed work and stress-reduction
  • 23. Stress at School/Work
    Can be prevented before it starts
    Find good learning environments
    Sleeping Habits
  • 24. Optimism
    Give credit where credit is due
    Think of how:______
  • 25.
  • 26. Slow Down!
    “Fearful and frantic thinking takes an enormous amount of energy and drains the energy and motivation from our lives.” (Carlson 11)
  • 27. Quiet Time
  • 28. Random Acts of Kindness
    Though we should not allow the small things affect us negatively, they do well to affect us positively.
    Good feelings in charity
    Good moods lead to good moods
  • 29. Change
    When you see something you don’t like, change how YOU react to it, not it itself. It is actually easier, and may have an external effect as well.
  • 30. Meditation
    Lessens both physical and mental stressors
    Targets stress in specific places
    Opens mind to more intensive thinking
  • 31. Benefits
    Gaining a new perspective on stressful situations
    Building skills to manage your stress
    Increased self-awareness
    Focusing on the present
    Reducing negative emotions
  • 32. Poses
    Different poses will target different stressed parts of the body
    Meditation can be performed in any pose
  • 33. Lotus Pose
  • 34. Heart Rate Before
  • 35. Heart Rate After
  • 36. Application
    Stress survey
  • 37. Class Activity
  • 38. Conclusion
    I am glad that I chose to research stress management. Now, not only do I have the potential to help myself when I’m feeling low, but I’ve trained others to be able to help themselves as well.
  • 39. Sources
    Carlson, Richard, PH.D. Dont Sweat the Small Stuff (and its all small stuff). N.p.: n.p., n.d. Print.
    Carlson, Richard, PH. D. Don’t Sweat the Small Stuff at Work. N.p.: n.p., n.d. Print.
    Carlson, Richard, PH.D. Dont Sweat the Small Stuff (for teens). N.p.: n.p., n.d. Print.
    Dudrick, Stanley, M.D., et al. Stress. N.p.: n.p., n.d. Print. “Stress,”
  • 40. Sources
    The Healing Power Of Laughter. N.p., n.d. Web. 16 May 2010. <‌2007/‌07/‌laughter-clubs.html>.
    Mayo Clinic. N.p., n.d. Web. 16 May 2010. <‌health/‌meditation/‌HQ01070>.
    Mendelson, Jack, M.D, and Nancy Mello, PH.D. Escape from Anxiety and Stress. N.p.: n.p., n.d.
    Moriarity, George. Personal interview. Apr.-May 2010.
  • 41. Sources
    Portnoy, Sidney, Ph.D. Personal interview. Mar.-Apr. 2010.
    Proactive Change. N.p., n.d. Web. 16 May 2010. <‌stress/‌statistics.htm>.
    Sherman, Jeremy, Ph. D. “Self-confidence: Less self-generated than you notice until you’re unemployed.” Psychology Today: n. pag. Web. 22 Nov. 2009.
    Stress Focus. N.p., n.d. Web. 16 May 2010. <‌stress_focus_article/‌types-of-stress.htm>.
  • 42. Sources
    Stress Health. N.p., n.d. Web. 16 May 2010. <‌od/‌stresshealth/‌a/‌stresshealth.htm>.
    Taylor, Jim, Ph. D. “Parenting: Unconditional Love is Bad!” Psychology Today: n. pag. Web. 22 Nov. 2009. <‌blog/‌the-power-prime/‌200911/‌parenting-unconditional-love-is-bad>.
  • 43. Pictures
  • 44. Pictures
  • 45. Pictures