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Stress Management SGP

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Stress management
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Stress Management SGP

  1. 1. Stress Management<br />By Marco Labricciosa<br />
  2. 2. 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 />
  3. 3. 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 />
  4. 4. 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 />
  5. 5. 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 />
  6. 6. Stages of Stress<br />Alarm<br />Resistance<br />Exhaustion<br />
  7. 7. Types of Stress<br />Behavioral stress<br />Physical stress<br />Emotional/Mental stress<br />All known as ‘distress’<br />
  8. 8. 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 />
  9. 9. The Accumulation of Stress<br />Affects the body’s heart<br />Builds up adrenalin<br />Increases the risk of mental breakdown/disorders<br />
  10. 10. Stressful Environments<br />Virtually anywhere can be a stressful environment<br />Work<br />School<br />Home<br />
  11. 11. 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 />
  12. 12. 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 />
  13. 13. 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 />
  14. 14. Did You Know?<br />Stress reduction can prolong life by decreasing the risk of mental disorders that would be hazardous to physical health<br />
  15. 15. Positive Stress<br />Eustress- a type of stress that is fun and exciting, and keeps us alert <br />
  16. 16. Different Methods <br />“Don’t Sweat the Small Stuff” (stay calm)<br />Breathing techniques<br />Therapy<br />Meditation<br />Exercise<br />Laughing<br />
  17. 17. 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 />
  18. 18. 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 />
  19. 19. Stress at School/Work<br />Can be prevented before it starts<br />Organization<br />Find good learning environments<br />Optimism!<br />Sleeping Habits<br />
  20. 20. Optimism<br />CHOOSE<br />Give credit where credit is due<br />Think of how:______<br />Failure<br />
  21. 21. 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 />
  22. 22. 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 />
  23. 23. 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 />
  24. 24. 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 />
  25. 25. 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 />
  26. 26. 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 />
  27. 27. Meditation<br />Lessens both physical and mental stressors <br />Targets stress in specific places<br />Opens mind to more intensive thinking<br />
  28. 28. Poses<br />Different poses will target different stressed parts of the body<br />Meditation can be performed in any pose<br />
  29. 29. Lotus Pose<br />
  30. 30. Heart Rate Before <br />Jumpy and inconsistent<br />
  31. 31. Heart Rate After<br />Slower, less varied beating<br />

Editor's Notes

  • 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 upDr. Hans Selye
  • Behavioral stress- how a person brings stress upon themselvesPhysical stress- injuryEmotional stress- overwhelmed by everyday lifeDistress- the most common form of stress, generally what people are referring to when they talk about stress. “Damsel in Distress” is exactly what it says.
  • ExamplePerson 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.
  • About 90% of doctor’s visits are partially stress related
  • Dr. Sidney Portnoy
  • 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)
  • “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
  • 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.
  • Making 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.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.
  • Moriarity
  • 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
  • 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