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  1. 1. StressShawna IlaganMS, RD, CWPC, CHES
  2. 2. Overview Why managing stress is important. Consequences of not managing stress. Benefits of reducing stress. Barriers preventing people from reducing stress. Strategies for managing stress.
  3. 3. What is Stress?  Stress is the inability to cope with a threat (real or imagined) to your well- being, which results in a series of responses and adaptations by your body.  Stress can lead to poor health and even injury.
  4. 4. Types of Stress
  5. 5. Stress Defined GOOD  Getting Married  Moving to a new home  Starting a new job  Getting ready to perform in a sporting event/race BAD  Deadlines  Death of a loved one  Chronic illness  Family problems  Unresolved conflicts  Downsizing
  6. 6. Why Are Your Stressors?• Financial• Daily Hassles• Environmental• Family-Related• Health-Related• Work-Related
  7. 7. Signs and Symptoms Mental Physical BehavioralNervousness Headache OvereatingImpatient GI distress SubstanceLow self image Tight muscles abuseDepression High BP Lack of interestCrying easily Sleep Issues IrritableFrustration Fatigue Blaming others
  8. 8. Stress in AmericaStudies show Americans work longer thancounterparts in all other developed countries 25% - job is the number 1 stressor in their life. 26% - they are very often burned out by their work 35% - jobs were harming their physical/emotional health. 40% - job was very often extremely stressful. 42% - job pressures interfere with family/personal relationships. 50% - have a more demanding workload this year than previous. 75% - have more job stress than the generation before them.
  9. 9. Why Should We Be Concerned? Chronic stress may be the ultimate risk factor.  May cause of 50% of all disease.  Cancer and Disease Stress has a dramatic effect on your immune system.
  10. 10. Why Be Concerned? Stress has also been linked to a number of other conditions including:  Lung ailments • Sleeping problems  Accidents • High blood pressure  Cirrhosis of the liver • Asthma  Suicide • Allergies  Migraine headaches • Ulcers  Digestive problems • Tooth decay  Mental illness • The common cold
  11. 11. Good News Life doesn’t have to be as stressful for you. Managing and reducing stress can protect you against the negative health consequences of stress. May also improve your quality of life. Everyone can do something to decrease their stress!
  12. 12. Stress Management Coping Skills Healthy Coping Skills Unhealthy Coping SkillsExercise Alcohol or drug useDowntime for self-care  Avoidance of eventBalance between work and  Procrastinationplay  OvereatingTime management—initiatea schedule
  13. 13. Benefits of Stress Management Keeps you calm when things go wrong Keeps you focused & positive Improves the quality of sleep Improved immune function Increase your energy level Improves digestion Prevent illnesses
  14. 14. Barriers to Managing Stress1. “I just ‘deal’ with my stress, it’s not a big issue.”2. “It’s just stress, I don’t need counseling”3. “Stress is just a part of my job.”4. “I don’t have time to deal with my stress.”5. “I thrive on stress.”6. “People who are stressed just can’t cope with reality.”7. “If I just make it through these next few weeks I’ll be OK.”8. “I’m so stressed, I don’t even know where to start.”9. “Dealing with my stress would just be too expensive.”10. “I’m always stressed, it hasn’t made a difference so far.”
  15. 15. Making Stress Management A Priority In order to make stress management a priority, it’s important to understand the process of how people change. When changing behaviors, like those associated with reducing stress, most people go though a cycle known as the “Stages of Change.”
  16. 16. Stages of ChangeStage 1: Nope…Not interested in dealing with my stress right now.Stage 2: Hmm…I’m seriously considering stress management.Stage 3: Yep…I’m getting ready to start dealing with stress.Stage 4: Let’s go…I’m managing my stress.Stage 5: Old news…I’ve been able to cope with my stress for a long time.
  17. 17. What Stage Are You In? Determining what stage you’re in is an important first step in learning to manage stress. Once you know where you’re at, you’ll be better equipped to cope with whatever life throws at you. 25
  18. 18. Key Point: Change is a Process Pay attention to all of these change strategies no matter which stage you’re in. Because learning to manage stress is a process, chances are you’ll find yourself in each stage at some point in the process. 26
  19. 19. HOW TO MANAGE STRESS: WELLNESS Way of Thinking Exercise Laughter Let it Go! Nvolvement Eat a Balanced Diet Set Priorities Sleep
  20. 20. W = Way of Thinking Attitude Perception
  21. 21. E = Exercise Get Moving Why Move
  22. 22. L = Laughter Did you know? Power of humor
  23. 23. L = Let it Go! All of it! Desk Stretches Deep Breathing Guided Relaxation
  24. 24. N = Nvolvement with Others Social Support System Friendships Interaction
  25. 25. E = Eat a Balanced Diet Food is fuel Food guide pyramid   Then click on “my pyramid plan” Way of life
  26. 26. S = Set Priorities What is really important? Personal reflection
  27. 27. S = Sleep How much is enough Tips for better sleep
  28. 28. How to Reduce Stress?
  29. 29. Management Strategies Stress management is a decision-making process. When we are under stress, there are three major ways we can deal with it. The AAAbc’s of Stress  A – alter it  A – avoid it  A – accept it  b – building our resistance or  c – changing our perception
  30. 30. Stress Management Techniques Relaxation Techniques  Progressive Muscle Relaxation  Deep Breathing  Guided Imagery
  31. 31. Any Questions?