This document discusses stress management. It defines stress as the body's response to physical or mental demands. Moderate stress can improve performance, but too much causes anxiety. Common stressors include school, work, family, relationships, health, finances, and environment. Left unmanaged, stress has negative physical effects like weight changes and high blood pressure, as well as emotional effects like mood swings and anxiety. Managing stress involves relaxation techniques, physical exercise, meditation, counseling, changing perceptions, and scheduling self-care activities. Benefits of stress management include improved physical and emotional health as well as focus. The key to managing stress is maintaining balance.

1. Stress ManagementStress Management
Presented by the Tomás Rivera Center
Arranged by Dionne S. Davila, M.A

2. What Is StressWhat Is Stress
 Stress is the body’s automatic response toStress is the body’s automatic response to
any physical or mental demand placed on it.any physical or mental demand placed on it.
 Adrenaline is a chemical naturally producedAdrenaline is a chemical naturally produced
in our body as a response to stress .in our body as a response to stress .
 Fight or Flight response is illicited.Fight or Flight response is illicited.

3. Is All Stress Bad?Is All Stress Bad?
 Moderate levels of stress may actuallyModerate levels of stress may actually
improve performance and efficiencyimprove performance and efficiency
 Too little stress may result in boredomToo little stress may result in boredom
 Too much stress may cause anToo much stress may cause an
unproductive anxiety levelunproductive anxiety level

4. Identifying StressorsIdentifying Stressors
Situations, activities, andSituations, activities, and
relationships that cause ‘trauma’ torelationships that cause ‘trauma’ to
one’s physical, emotional, orone’s physical, emotional, or
psychological selfpsychological self

5. StressorsStressors
 SchoolSchool
 WorkWork
 FamilyFamily
 RelationshipsRelationships
 LegalLegal
 FinancesFinances
 Health/illnessHealth/illness
 EnvironmentEnvironment
 Living SituationLiving Situation

6. Negative Effects of StressNegative Effects of Stress
1. Physical1. Physical
- Weight gain/lossWeight gain/loss
- Unexpected hair lossUnexpected hair loss
- Heart palpitationsHeart palpitations
- High blood pressureHigh blood pressure
2. Emotional2. Emotional
- Mood swingsMood swings
- AnxietyAnxiety
- Can lead to depressionCan lead to depression
• Can also lead to unhealthy copingCan also lead to unhealthy coping
strategies (i.e. alcohol, drugs, etc)strategies (i.e. alcohol, drugs, etc)

7. Managing StressManaging Stress
 Stress Relief StrategiesStress Relief Strategies
1. Body relaxation excercises1. Body relaxation excercises
- breathing techniques- breathing techniques
- guided imagery- guided imagery
2. Physical exercise2. Physical exercise
-yoga-yoga
-work out routine-work out routine
3. Meditation3. Meditation
4. Counseling4. Counseling
-talk therapy-talk therapy
-life coaching-life coaching

8. Other Helpful tipsOther Helpful tips
 Changing perceptions and expectationsChanging perceptions and expectations
 Break jobs/tasks into manageable partsBreak jobs/tasks into manageable parts
 Set reasonable/realistic goalsSet reasonable/realistic goals
 Avoid procrastinationAvoid procrastination
 Set boundariesSet boundaries
 Don’t compromise your values/beliefsDon’t compromise your values/beliefs
 Schedule “me” timeSchedule “me” time

9. Benefits of Stress ManagementBenefits of Stress Management
 Physical health gets betterPhysical health gets better
-more energy and stamina-more energy and stamina
 Emotions stabilizedEmotions stabilized
-positive attitude-positive attitude
-hopeful/happier-hopeful/happier
 Ability to focus improvedAbility to focus improved
-able to learn and achieve-able to learn and achieve

10. RelaxRelax
 Our brain fires electrical waves at 14 or moreOur brain fires electrical waves at 14 or more
cycles a second.cycles a second.
 These areThese are betabeta waves and are great for gettingwaves and are great for getting
tasks done, but not for learning new things.tasks done, but not for learning new things.
 Taking a few minutes to relax deeply slows yourTaking a few minutes to relax deeply slows your
brain waves down.brain waves down.
 These slower waves areThese slower waves are alphaalpha waves.waves.
 They occur at between 7 and 14 cycles a secondThey occur at between 7 and 14 cycles a second
 Studies showStudies show alphaalpha waves improve learning.waves improve learning.
----”OnCourse” by Skip Downing----”OnCourse” by Skip Downing

11. The Key Word Is….The Key Word Is….
BalanceBalance