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Stress Management<br />By Marco Labricciosa<br />

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Thesis<br />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.<br />

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Overview<br />Concept of psychological stress introduced in the 19th century by Dr. Hans Selye<br />Revised in 1932 to associate the word ‘stress’ more closely with its effects on the nervous system by Walter Cannon<br />Combined, developed the ‘Fight or Flight” method<br />

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The Definition of Stress<br />“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) <br /> “Stress is the body’s response to any demand made upon it. That means pleasant and unpleasant events can stress you.” (Whittelsey 5).<br />

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Fight or Flight <br />The assessment of options<br />Can be applied to every sort of stress<br />The ‘how to’ part of stress management<br />Instinctual response<br />

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Stages of Stress<br />Alarm<br />Resistance<br />Exhaustion<br />

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Types of Stress<br />Behavioral stress<br />Physical stress<br />Emotional/Mental stress<br />All known as ‘distress’<br />

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Stress and Behavior<br />Behavior is a cause of stress<br />Behavior is affected by stress<br />All results are affected by a person’s choices<br />

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The Accumulation of Stress<br />Affects the body’s heart<br />Builds up adrenalin<br />Increases the risk of mental breakdown/disorders<br />

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Stressful Environments<br />Virtually anywhere can be a stressful environment<br />Work<br />School<br />Home<br />

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Byproducts of Stress<br />Weakening of the immune system<br />depression <br />diabetes <br />hair loss <br />heart disease <br />hyperthyroidism <br />obesity <br />obsessive-compulsive or anxiety disorder <br />sexual dysfunction <br />tooth and gum disease <br />ulcers <br />Cancer<br />

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Other Effects<br />Physical symptoms of stress include:- fatigue- headache - upset stomach- muscle tension - change in appetite - teeth grinding - change in sex drive - feeling dizzy <br />

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Psychological Effects<br />Psychological effects of stress include: - experiencing irritability or anger- feeling nervous- lack of energy - feeling as though you could cry <br />About half of Americans (48%) report lying awake at night due to stress.<br />

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Did You Know?<br />Stress reduction can prolong life by decreasing the risk of mental disorders that would be hazardous to physical health<br />

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Positive Stress<br />Eustress- a type of stress that is fun and exciting, and keeps us alert <br />

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Different Methods <br />“Don’t Sweat the Small Stuff” (stay calm)<br />Breathing techniques<br />Therapy<br />Meditation<br />Exercise<br />Laughing<br />

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Statistics<br />About one half of Americans say that stress has a negative impact on both their personal and professional lives. <br />About one-third (31%) of employed adults have difficulty managing work and family responsibilities. <br />Over one third (35%) cite jobs interfering with their family or personal time as a significant source of stress. <br />Stress causes more than half of Americans (54 percent) to fight with people close to them. <br />

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Statistics Cont’d<br />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.<br />Workplace stress costs more than $300 billion each year in health care, missed work and stress-reduction<br />

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Stress at School/Work<br />Can be prevented before it starts<br />Organization<br />Find good learning environments<br />Optimism!<br />Sleeping Habits<br />

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Optimism<br />CHOOSE<br />Give credit where credit is due<br />Think of how:______<br />Failure<br />

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Slow Down!<br />Life is NOT a competition<br />Fear of laziness and lack of production<br />Energy consumption <br />“Fearful and frantic thinking takes an enormous amount of energy and drains the energy and motivation from our lives.” (Carlson 11)<br />

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Quiet Time<br />Allows for the mind to become more organized<br />Make a mental checklist of things to do<br />Lessens stress for later in the day<br />

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Random Acts of Kindness<br />Though we should not allow the small things affect us negatively, they do well to affect us positively.<br />Good feelings in charity<br />Good moods lead to good moods<br />

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Change<br />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.<br />

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Meditation<br />Meditation can give you a sense of calm, peace and balance that benefits both your emotional well-being and your overall health. And these benefits don't end when your meditation session ends.<br />

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Benefits<br />Gaining a new perspective on stressful situations<br />Building skills to manage your stress<br />Increased self-awareness<br />Focusing on the present<br />Reducing negative emotions<br />

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Meditation<br />Lessens both physical and mental stressors <br />Targets stress in specific places<br />Opens mind to more intensive thinking<br />

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Poses<br />Different poses will target different stressed parts of the body<br />Meditation can be performed in any pose<br />

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Lotus Pose<br />

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Heart Rate Before <br />Jumpy and inconsistent<br />

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Heart Rate After<br />Slower, less varied beating<br />