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Stress Management Techniques
- 1. STRESS MANAGEMENT Ag Program Human Resources Bob Hensz Overview • What is Stress • Effects • Dealing with Stress • Your Stress Management Plan What is Stress?? Our response to any situation we find challenging, frightening, or difficult 1
- 2. Stress • Everyday fact of life • Stress can be good • Excessive stress can be harmful Hanson’s Stress Model Positive Stress Results • Enables concentration • Increases performance • Energizes you into motion 2
- 3. Negative Stress Results • Loss of motivation • Reduces effectiveness • Physical, mental, and behavioral problems Physical Stress Signs • Increased breathing • Heart rate increase • Muscles tighten • Cold clammy hands • Hands shake Long Term Physical Signs • Immune system less efficient • GI tract disorders • Fatigue • Sleeplessness • Longer recovery from injury • Endocrine system problems 3
- 4. Mental Stress Signs • Anxiety • Forgetfulness • Depression • Apathy • Confusion Behavioral Signs of Stress • Hostility • Listlessness • Irritability • Under/over eating Signs of Job Stress • Resist going to work • Tired all day • Watch the clock • Loss of concentration • Not open to change • Excessive absenteeism 4
- 5. React or Deal with It? • Watch more TV • Exercise • Over/under eat • Eat properly • Blame others • Talk to a • Smoke, drink, drug friend/counselor use • Join a support group • Drive too fast/reckless • Be active with family • Withdraw How To Manage Stress • Identify your stressors • Know how you react • Learn techniques to deal with stress • Integrate stress management into your daily life Mental Techniques • Time management • Organize • Re-label • Problem solve 5
- 6. Identify Important Things • Identify your values • Set goals • Establish priorities Diversions • Music • Hobbies • Play • Learning • Vacation Physical Techniques • Body Scan – “relax-let go” • Deep breathing • Exercise • Meditation • Imagery • Nutrition • Rest • Laughter 6
- 7. Workplace Skills • Delegate • Anticipate problems • Be assertive • Be decisive • Organize • Balance work and personal time Stress Management Plan • Identify Stressors • Determine your reactions • Techniques currently used • Techniques to add or change Summary • Definition of Stress • Results of Stress • Stress Signs • How to Manage Stress • Stress Management Plan 7
- 8. Supplemental materials • Stress busters • Stress triggers • Effects of stress • Techniques for stress reduction Resources • Peter G. Hanson, Joy of Stress, 1985 • Charles B. Inlander, Stress: 63 Ways to Relieve Tension and Stay Healthy, 1996 People’s Medical Society 8