Manage Stress Naturally in 40 Steps
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manage to control yourself from stress
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Manage Stress Naturally in 40 Steps
- 2. Are you St ressed? Researchers define stress as a physical, mental, or emotional response to events that causes bodily or mental tension. Simply put, stress is any outside force or event that has an effect on our body or mind. Adrenaline is a chemical naturally produced in our body as a response to stress .
- 3. STRESS!!! Eustress: Good Stress – Getting into college – Getting engaged – Winning the lottery Distress: Stress from bad sources – Difficult work environment – Overwhelming sights and sounds – Threat of personal injury
- 4. FOUR TYPES OF STRESS 1. General Stress: – Everyone has this kind of stress – It resolves itself within a day or two – No intervention is necessarily required
- 5. FOUR TYPES OF STRESS 2. Cumulative Stress: – Stress builds up in your body – It becomes more difficult to alleviate your symptoms – You may have more serious physical symptoms – You may have more serious mental anguish
- 6. FOUR TYPES OF STRESS 3. Acute Traumatic Stress: – Critical Incident Stress – Produces considerable psychological distress – A normal reaction to abnormal events
- 7. FOUR TYPES OF STRESS 4. Post Traumatic Stress: – Severe stress produced by severe psychological trauma – Created by unresolved Critical Incident Stress – Produces lasting changes
- 8. General Adaptation Syndrome Stage I - Alarm Reaction – The “fight or flight” response which causes you to be ready for physical activity Stage II – Stage of adaptation – If stress continues, the body adapts to the stressors it is being exposed to Stage III – Stage of Exhaustion – Stress persists for a long time – The body’s resistance may be reduced or collapse quickly
- 9. Short Term Physical Stress Symptoms – Dry mouth – Cool skin – Cold hands and feet – Increased sweating – Rapid breathing – Faster heart rate – Tense muscles – Feelings of nausea – Butterflies in your stomach – Diarrhea – A desire to urinate
- 10. Long Term Physical Stress Symptoms – Insomnia – Change in Appetite – Sexual disorders – Aches and pains – Frequent colds – Feelings of intense and long-term tiredness – Prone to illness
- 11. BEHAVIORAL STRESS SYMPTOMS Yawning Talking too fast Talking too loud Fiddling Twitching Nail biting Grinding teeth Drumming fingers Pacing Over reacting Emotional Defensive Irritable Irrational Defensive Hostile Critical Aggressive
- 12. PERFORMANCE STRESS SYMPTOMS You may not make good decisions Your fine motor skills are affected You may no longer enjoy your work Your attention span may be affected You may have more negative thoughts Your self confidence will suffer You may have difficulty concentrating All of your positive energy is consumed
- 13. HEALTHY LIVING TO CONQUER STRESS Examine your diet – Lower your salt intake – Lower your intake of refined sugars and carbohydrates – Lower your caffeine intake Add to your diet – Vegetables – Fruits – Complex Carbohydrates – Vitamins – Water
- 14. HEALTHY LIVING Rest: – Get a minimum of six hours of continuous rest Exercise: – At least twenty minutes, five times a week – break a sweat, to release endorphins
- 15. HEALTHY LIVING Talk things out with someone you trust - a family member or a good friend
- 16. HEALTHY LIVING Make an increased effort to organize your life Ask for help Delegate things when you need to
- 17. HEALTHY LIVING Learn to manage your anger Anger affects your health Anger causes you to over react to many situations
- 18. HEALTY LIVING We get angry often because someone did not do what we thought they should Rethink the situation and learn to be more flexible
- 19. HEALTHY LIVING Fill your life with fun things to do!!!! Keep your sense of humor!!!! We call it : PLAY THERAPY
- 20. HEALTHY LIVING Too many people look for an easy answer to stress management by misusing Alcohol Drugs Marijuana Medicines & Pills
- 21. HEALTHY LIVING We all need a lengthy list of things that will help us relax….. I love horse back riding.
- 22. HEALTHY LIVING Relaxing needs to be part of your daily routine.