This document summarizes stress management techniques. It defines stress and discusses its origins and types. Examples of stress include behavioral, physical, emotional and mental stress. The document outlines the fight or flight response and stages of stress. It then provides methods for managing stress such as meditation, exercise, laughter and optimism. Statistics about stress are also presented along with effects on health and relationships.

1. Stress ManagementBy Marco Labricciosa

2. ThesisStress 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.

3. Personal RelevanceI felt overwhelmed at times, mostly in my early middle school years when my parents got divorced. There were many changes for me to go through all at once, weighing down on my mind and affecting my behavior.

4. Audience RelevanceEveryone has stressMost people do not know how to handleMost people do not know they are really stressed

5. PresentationOrigin of the recognition of stressDefinitionFight or FlightTypes of stress/ stress related issues and environmentsHow to deal with stressQuiet timeMeditationClass ActivityConclusion

6. OverviewConcept of psychological stress introduced in the 19th century by Dr. Hans SelyeRevised in 1932 to associate the word ‘stress’ more closely with its effects on the nervous system by Walter CannonCombined, developed the ‘Fight or Flight” method

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

8. Fight or Flight The assessment of optionsCan be applied to every sort of stressThe ‘how to’ part of stress managementInstinctual response

9. Stages of StressAlarmResistanceExhaustion

10. Types of StressBehavioral stressPhysical stressEmotional/Mental stressAll known as ‘distress’

11. Stress and Behavior

12. The Accumulation of StressAffects the body’s heart

13. Stressful Environments

14. Did You Know?Stress reduction can prolong life by decreasing the risk of mental disorders that would be hazardous to physical health

15. Byproducts of StressWeakening of the immune systemdepression diabetes hair loss heart diseaseobesity obsessive-compulsive or anxiety disorder sexual dysfunction Cancer

16. Other EffectsPhysical symptoms of stress include:- fatigue- headache - upset stomach- muscle tension - change in appetite - teeth grinding - change in sex drive - feeling dizzy

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

18. Positive StressEustress

19. Different Methods “Don’t Sweat the Small Stuff” (stay calm)Breathing techniquesTherapyMeditationExerciseLaughing

20. Laughter ClubsLaughter is contagiousEasy to laugh with other peopleNeed no reasons    

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

22. Statistics Cont’dOne 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.Workplace stress costs more than $300 billion each year in health care, missed work and stress-reduction

23. Stress at School/WorkCan be prevented before it startsOrganizationFind good learning environmentsOptimism!Sleeping Habits

24. OptimismCHOOSEGive credit where credit is dueThink of how:______Failure

26. Slow Down!“Fearful and frantic thinking takes an enormous amount of energy and drains the energy and motivation from our lives.” (Carlson 11)

27. Quiet Time

28. Random Acts of KindnessThough we should not allow the small things affect us negatively, they do well to affect us positively.Good feelings in charityGood moods lead to good moods

29. ChangeWhen 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.

30. MeditationLessens both physical and mental stressors Targets stress in specific placesOpens mind to more intensive thinking

31. BenefitsGaining a new perspective on stressful situationsBuilding skills to manage your stressIncreased self-awarenessFocusing on the presentReducing negative emotions

32. PosesDifferent poses will target different stressed parts of the bodyMeditation can be performed in any pose

33. Lotus Pose

34. Heart Rate Before

35. Heart Rate After

36. ApplicationMagazineStress surveyInterview

37. Class ActivityMeditation

38. ConclusionI am glad that I chose to research stress management. Now, not only do I have the potential to help myself when I’m feeling low, but I’ve trained others to be able to help themselves as well.

39. SourcesCarlson, Richard, PH.D. Dont Sweat the Small Stuff (and its all small stuff). N.p.: n.p., n.d. Print.Carlson, Richard, PH. D. Don’t Sweat the Small Stuff at Work. N.p.: n.p., n.d. Print.Carlson, Richard, PH.D. Dont Sweat the Small Stuff (for teens). N.p.: n.p., n.d. Print. Dudrick, Stanley, M.D., et al. Stress. N.p.: n.p., n.d. Print. “Stress,”

40. SourcesThe Healing Power Of Laughter. N.p., n.d. Web. 16 May 2010. < http://thehealingpoweroflaughter.blogspot.com/‌2007/‌07/‌laughter-clubs.html>.Mayo Clinic. N.p., n.d. Web. 16 May 2010. <http://www.mayoclinic.com/‌health/‌meditation/‌HQ01070>.Mendelson, Jack, M.D, and Nancy Mello, PH.D. Escape from Anxiety and Stress. N.p.: n.p., n.d. Moriarity, George. Personal interview. Apr.-May 2010.

41. SourcesPortnoy, Sidney, Ph.D. Personal interview. Mar.-Apr. 2010.Proactive Change. N.p., n.d. Web. 16 May 2010. <http://www.proactivechange.com/‌stress/‌statistics.htm>.Sherman, Jeremy, Ph. D. “Self-confidence: Less self-generated than you notice until you’re unemployed.” Psychology Today: n. pag. Web. 22 Nov. 2009. Stress Focus. N.p., n.d. Web. 16 May 2010. <http://www.stressfocus.com/‌stress_focus_article/‌types-of-stress.htm>.

42. SourcesStress Health. N.p., n.d. Web. 16 May 2010. <http://stress.about.com/‌od/‌stresshealth/‌a/‌stresshealth.htm>.Taylor, Jim, Ph. D. “Parenting: Unconditional Love is Bad!” Psychology Today: n. pag. Web. 22 Nov. 2009. <http://www.psychologytoday.com/‌blog/‌the-power-prime/‌200911/‌parenting-unconditional-love-is-bad>.

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