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Stress Management for Adults
The document outlines stress management for adults, explaining the nature of stress as both a physical and emotional response to various life events. It discusses the distinction between stress and burnout, highlighting symptoms and providing strategies to manage stress, including changing the situation, thought processes, and practicing relaxation techniques. Resources for further reading and practice are also included.
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Stress Management for Adults
- 1. StressManagement for Adults Presentedby: Diane Magee, LPC, LCADC, NCC & Doug Seiden, Ph.D., ACT, BCIA-EEG March 23, 2016
- 2. WHAT IS STRESS? Stressis a person’s physical and emotional response to
- 3. Sources of Stress TheGood Get married Have children Buy a new home Go on vacation New job Promotion The Bad Break a leg Spouse loses job Child gets in trouble Lose your wallet In-laws coming The Ugly Nasty car accident Bankruptcy Divorce Illness Loved one dying
- 5. The Stress Responseis the Body’s 911 System
- 6. It is aMatter of Perception Stress and its associated physical reactions is your body preparing itself for a threatening situation When we perceive Threat we prepare ourselves for action Very rarely attacked by Bears so threat is now: Social Emotional Financial Work related
- 7. • When demandsare in balance with your coping abilities and resources you do not feel stressed. • When demands are greater than your coping abilities you feel stressed.
- 8. Stress is Goodin Small Doses Gives you a burst of energy when you need it Increases your motivation to complete tasks Protects you from harm (Prevents you from walking down a dark alley way at night)
- 9.
- 10. Emotional Reactions Feelingangry, irritable or easily frustrated Feeling overwhelmed Feeling nervous or anxious Feeling that you can’t overcome difficulties in your life Having trouble functioning in your job or personal life Feeling afraid or worried Feeling Helpless or Hopeless Desire to hide or runaway
- 11. Cognitive Reactions • DifficultyMaking Decisions • Confusion • Difficulty Naming Familiar Items • Poor Concentration • Blaming Others • Memory Problems • Replaying Events Over & Over • Thinking the Future is bad
- 12. Behavioral Reactions • Difficultyfunctioning at work or home • Withdrawal • Isolation • Suspiciousness • Working more and being less productive • Excessive Humor or Silence • Increased Smoking, Alcohol or Food • Change in Activity Level • Angry Outbursts • Crying Spells • Sleep
- 13. Burnout A State ofMental Exhaustion • Powerlessness Hopelessness Emotional exhaustion Detachment Isolation Irritability Frustration Being trapped Failure Despair Cynicism Apathy
- 14. Stress Burnout Characterizedby over-engagement Characterized by disengagement Emotions are over-reactive Emotions are blunted Produces urgency and hyperactivity Produces helplessness and hopelessness Loss of energy Loss of motivation, ideals, and hope Leads to anxiety disorders Leads to detachment and depression Primary damage is physical Primary damage is emotional May kill you prematurely May make life seem not worth living Stress vs. Burnout
- 15. So what canwe do about it? A bunch of things . . .
- 16. We can change. . . 1. The situation 2. The way we think about the situation 3. The way our body responds
- 17. Change the situation 1.Defining the problem 2. Brainstorming solutions 3. Choosing and trying solutions 4. Evaluating the results 5. REPEAT by . . .
- 18. Change your thoughtcontent 1. Identifying worry thoughts 2. Evaluating evidence for and against 3. Generating alternative thoughts (this is called Cognitive Restructuring) by . . .
- 19. Change your thoughtprocess 1. Noticing thinking 2. Bringing attention back to the other senses 3. REPEAT, REPEAT, REPEAT by . . .
- 20. Multitasking Exercise 1. Seesomething in the room AND 2. Hear sounds in the room AND 3. Feel your back against the chair 4. Try to do these all at the same time 5. Raise your hand when one of these RE-APPEARS (meaning you had lost awareness of it)
- 21. 3 flashlights & 6things to shine them on: Seeing, hearing, feeling, smelling, tasting, thinking It’s like your brain has
- 22. 1, 2 orall 3 of them are always focused on . . THINKING The problems is . . .
- 23. So if thisis the problem: THINKING Seeing Hearing Feeling Smelling Tasting
- 24. WHAT’S THE SOLUTION? WHATSHOULD YOU DO WITH YOUR 3 ATTENTIONAL FLASHLIGHTS?
- 25.
- 26. POINT THEM SOMEWHEREELSE! Smelling SEEING Tasting FEELING HEARING Thinking
- 27. And when 3seconds later they go back to . . . THINKING
- 28. BRING THEM BACKAGAIN! To . . . Smelling Tasting SEEING FEELING HEARING Thinking
- 29. And when 3seconds later they go back to . . . THINKING
- 30. BRING THEM BACKAGAIN! To . . . Smelling Tasting SEEING FEELING HEARING Thinking
- 31. THAT’S MINDFULNESS OR MEDITATIONIN ACTIVITY Meditation and Mindfulness are not: Keeping the mind still or not thinking Meditation and Mindfulness are: Bringing the mind back to it’s focus every time it starts thinking (which will be OFTEN)
- 32. • Mindfulness Meditation •Breathing Techniques • Guided Imagery • Progressive Muscle Relaxation Stress Reduction and Management
- 33. Relaxation Skills • BreathingRetraining • Visual Imagery • Progressive Muscle Relaxation
- 34. Breathing Retraining The CalmingResponse (Parasympathetic Response) • Oxygen Consumption Decreases • Breathing Slows • Heart Rate Slows • Blood Pressure Decreases • Muscle Tension Decreases • Growing Sense of Ease In Body, Calmness in Mind
- 35. Breathing Retraining • Comfortable,quiet location • Count one breath in and think “relax” on breath out • Focus attention on breathing and counting • Expand diaphragm on breath in and keep chest still • Count up to 5 and back to 1 • Practice 2x/day, 10 minutes each time
- 36. • Comfortable, quietlocation • Develop an image or scene • Increase vividness of the image • Notice any changes after exercise VISUAL IMAGERY
- 37. Progressive Muscle Relaxation • Comfortable,quiet location • Loose clothing • Tense for 5 seconds and relax for 10 seconds the major muscle groups: Lower legs to upper forehead • Count from 1 to 5 to deepen relaxation, breath slowly for 2 minutes, count from 5 to 1 to be more alert • Practice 2 x’s day
- 38. RESOURCES BOOKS Cognitive Therapy: Book: MindOver Mood: Change How You Feel by Changing the Way You Think (Greenberger & Padesky) Mindfulness: Book: Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World (Williams, Penman, Kabat-Zinn) AUDIOS AND VIDEOS Mindfulness and Meditation http://elishagoldstein.com/videos/ http://marc.ucla.edu/body.cfm?id=22 http://health.ucsd.edu/specialties/mindfulness/programs/mbsr/Pages/au dio.aspx Progressive Muscle Relaxation and Guided Imagery: https://www.dartmouth.edu/~healthed/relax/downloads.html
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