Stress management - Session 1 (August 2012)


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Stress management - Session 1 (August 2012)

  1. 1. Stress Management
  2. 2. Agenda for Stress Management 1• What is stress?• What are the symptoms of stress? 2
  3. 3. Stress Quiz Respond to the following statements by rating them 1 to 5.1 = most like you2 = can often describe you3 = can sometimes describe you4 = rarely would describe you5 = never would describe you Adapted from 3
  4. 4. Stress Quiz1. I eat well-balanced, nutritious meals every day2. I enjoy what I am doing whether is it school or working, etc…3. I manage my time effectively and am organized4. I like myself5. I exercise regularly6. I am an appropriate weight for my height and body-type7. I have less than two alcoholic drinks per day8. I do not smoke cigarettes9. I drink less than three caffeinated drinks a day (coffee, tea, pop)10. I get enough sleep and wake up feeling refreshed and relaxed 4
  5. 5. Stress Quiz11. I am flexible and able to maintain balance between work, school and family12. I have adequate financial support or income13. I have a good support system of friends, family, etc…14. I feel in control of my life, take on new challenges and seek out solutions toproblems15. I am able to discuss my feelings opening when I am angry or worried16. I am able to say “no” without feeling guilty17. I am free of physical symptoms of stress (headache, teeth grinding, etc)18. I am free of emotional symptoms of stress (depression, anxiety, fatigue, etc)19. I feel my life has meaning an purpose20. I am compassionate to others, able to relax and able to see humor in life 5
  6. 6. Scoring the quizAdd up your responses to get a final score.Your score should be somewhere between 20 and 100. 6
  7. 7. What your score means1-30 = Minimal stress – you are doing a great jobmanaging your stress!31-50 = Moderate stress – you are managing yourstress for the most part but there is still room for somelearning and growth51-100 = High stress – things may be very stressful foryou. You need to change some of your behaviors andlearn new skills to manage your level of stress. 7
  8. 8. Activator What stresses you out? Take a moment to think about the stress in your life. Write down these stressors. 8
  9. 9. What is stress?“The inability to cope with a perceived, real, or imagined threat toone’s mental, physical, emotional, and spiritual wellbeing whichresults in a series of physiological responses and adaptations.” (BrianSeaward).“A state of anxiety produced when events and responsibilities exceedone’s coping abilities.” (Richard Lazarus).“The non-specific response of the body to any demand placed upon itto adapt.” (Hans Selye). 9
  10. 10. What is stress?“A condition or state of imbalance between the stressful situation andour ability or capacity to cope with that situation.” (Andrew Goliszek).“Stress is the physiological and emotional reaction to psychologicalevents. Stress is often experienced as a consistent, exaggerated, andoverwhelming sense of urgency, often couple with frustration.Achievement stress, triggered by school tasks, is a learned,inappropriate distress habit which impairs school performance.”(Ronald Rubenzer). 10
  11. 11. Areas Stress Affects • Mind • Body • BehaviourWork in pairs to develop a list of ways that stress may affect your mind, body and behaviour 11
  12. 12. How does stress affect your mind?Problems with memory Inability to slow downDifficulty making decisions Loss of objectivityTrouble concentratingShortened attention spanConfusionRepetitive thoughtsMisunderstanding informationPoor judgmentThoughts of running away 12
  13. 13. How does stress affect your body?Headaches Skin problemsDigestive disorders Jaw painMuscle tension and pain Reproductive problemsSleep disturbances Immune system suppression sweatinessFatigueChest painHigh blood pressureWeight gain or lossHair lossShortness of breath 13
  14. 14. How does stress affect you behaviour?EMOTIONAL SYMPTOMS BEHAVIOUR CHANGESLess interest in hobbies Eat more or lessSudden shift in mood Sleep too much or not enoughRestlessness/uneasiness Isolate yourselfFrustration Stay home or stay out a lotAnger Increased use of dugs or alcoholQuick irritability Engaging in nervous habitsOversensitivity Grind your teethOverreaction Overdoing activitiesAnxiety or depression Argue with people 14Desire to cry Lose your temper
  15. 15. How does stress affect me? Take a moment to fill out the Symptoms of Stress Checklist 15
  16. 16. Wrap upWhat I hope you take away:- What stress is- How stress can affect our mind, body and behaviour- Start thinking about the stress in your life and how it isaffecting you 16