Stress is a normal part of life that can be caused by both external factors like work deadlines or arguments, and internal factors like beliefs and expectations. When a person experiences stress, their body activates a stress response with physical effects like increased heart rate and sweating. While moderate short-term stress can be helpful, long-term stress takes a toll physically and mentally if not managed. The document provides tips for managing stress through relaxation techniques, exercise, organization, changing one's attitude, and focusing on self-care.

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STRESS MANAGEMENT
MANAGING STRESS IN
YOUR LIFE

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STRESS MANAGEMENT
WHAT IS STRESS?
 IT IS A PART OF EVERYDAY LIFE
 TIME, MONEY, AND RELATIONSHIPS ENSURE
THAT STRESS WILL ALWAYS BE WITH US
 DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

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STRESS MANAGEMENT
POSITIVE STRESS
POSITIVE STRESS RESULTS FROM EXCITING
EXPERIENCES:
 WINNING THE LOTTERY
 UNEXPECTED PROMOTION
 RECEIVING AN AWARD
 EDUCATIONAL SUCCESS

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STRESS MANAGEMENT
OVERWHELMING STRESS:
 LOSING
 FAILING
 OVERWORKING
 NOT COPING

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STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:
 EXTERNAL
 INTERNAL

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STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS/PRESSURES:
 MOVING
 DEATH OF SPOUSE, FAMILY MEMBER OR FRIEND
 DIVORCE
 FINANCE
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP

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STRESS MANAGEMENT
INTERNAL STRESSORS
THIS TYPE OF STRESSOR MAY PLAY A GREATER ROLE
IN THE STRESS OF DAILY LIFE. FOR EXAMPLE:
 “VALUES AND BELIEFS”
 FAITH
 GOALS
 SELF-IMAGE
 EXPECTATIONS OF SELVES & OTHERS

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STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:
1. IT IS WHAT YOU FEEL WHEN YOU HAVE TO HANDLE MORE
THAN YOU ARE USED TO.
2. WHEN YOU ARE STRESSED, YOUR BODY RESPONDS AS
THOUGH YOU ARE IN DANGER.
3. IT MAKES HORMONES THAT SPEED UP YOUR HEART,
MAKE YOU BREATHE FASTER, AND GIVE YOU A BURST OF
ENERGY.

9. STRESS MANAGEMENT
4. SOME STRESS IS NORMAL AND EVEN USEFUL.
5. STRESS CAN HELP IF YOU NEED TO WORK HARD OR
REACT QUICKLY. (I.E., IT CAN HELP YOU WIN A RACE OR
FINISH AN IMPORTANT JOB ON TIME.)
6. BUT IF STRESS HAPPENS TOO OFTEN OR LASTS TOO
LONG, IT CAN HAVE BAD EFFECTS
9

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STRESS MANAGEMENT
WHAT YOU WILL NOTICE:
 HEART RATE SPEEDS UP
 BLOOD PRESSURE RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
 UPSET STOMACH
 BACK PAIN
 TROUBLE SLEEPING
IT'S IMPORTANT TO FIGURE OUT WHAT CAUSING YOUR
STRESS.

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STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS
 PHYSICAL
 MENTAL EMOTIONAL
 BEHAVIORAL
 COGNITIVE

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STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:
 ANXIETY, WORRY, GUILT, NERVOUSNESS
 ANGER, FRUSTRATION
 MOODINESS
 DEPRESSION
 APPETITE VARIES
 RACING THOUGHTS
 NIGHTMARES
 DIMINISHED CONCENTRATION
 IMPAIRED MEMORY OR FORGETFULNESS

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STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:
 MUSCLE TENSION
 NAUSEA, VOMITING
 HEADACHES
 JAW, NECK & BACK PAIN
 DIARRHEA
 SLEEP DISTURBANCES
 DRY MOUTH, SWEATY PALMS
 UPPER RESPIRATORY INFECTIONS
 COLD HANDS
 BREATHING CHANGES (E.G., SHALLOW, SIGHING)

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STRESS MANAGEMENT
PHYSICAL SYMPTOMS CONTINUED
 INDECISIVENESS
 CLOSE TO TEARS OR CRYING
 LONELINESS
 SUICIDAL THINKING
 TROUBLE LEARNING NEW INFORMATION
 CONFUSED/DISORGANIZED

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STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS
 TARDINESS
 POOR APPEARANCE
 NERVOUS BEHAVIOR/HABITS
 RUSHING/PACING
 ON EDGE
 INCREASED FRUSTRATION/IRRITABLE
 ACCIDENTS
 OVERREACTING

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STRESS MANAGEMENT
BEHAVIORAL SYMPTONS CONTINUED:
 REDUCED PRODUCTIVITY
 SOCIAL WITHDRAWAL
 DEFENSIVE
 SLEEP PROBLEMS/TIREDNESS
 INCREASED USE OF OTC DRUGS
 INCREASED USE OF TOBACCO
 INCREASED USE OF ALCOHOL
 INCREASED USE OF RECREATIONAL DRUGS

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STRESS MANAGEMENT
UNDER LONG-TERM STRESS HOWEVER:
 OUR PERSONALITIES CHANGE
 MAY BECOME DEPRESSED
 FEEL HELPLESS/HOPELESS
 BECOME EXPLOSIVE/IMPULSIVE
 HAVE EXAGGERATED FEARS
 DEVELOP ANXIETY/PANIC
 DEVELOP PHYSICAL PROBLEMS INCLUDING CV
DISEASE, HBP, ULCERS, MIGRAIN HEADACHE

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STRESS MANAGEMENT
NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?
SIMPLE, RIGHT?

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STRESS MANAGEMENT
PREVENTATIVE MEASURES:
 DEEP BREATHING
 EXERCISE
 RELAXATION
 PROGRESSIVE MUSCLE RELAXATION
 MEDITATION
 BEGIN AN EXERCISE PROGRAM
 REAPPRAISE YOUR LIFE AND PRIORITIES

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STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

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STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

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STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF,
“I CAN HANDLE THIS ONE STEP AT A TIME”.

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STRESS MANAGEMENT
TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

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STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.
TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.