1. Stress Management By Marco Labricciosa

2. Thesis Stress 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. Overview Concept of psychological stress introduced in the 19th century by Dr. Hans Selye Revised in 1932 to associate the word ‘stress’ more closely with its effects on the nervous system by Walter Cannon Combined, developed the ‘Fight or Flight” method

4. 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).

5. Fight or Flight The assessment of options Can be applied to every sort of stress The ‘how to’ part of stress management Instinctual response

6. Stages of Stress Alarm Resistance Exhaustion

7. Types of Stress Behavioral stress Physical stress Emotional/Mental stress All known as ‘distress’

8. Stress and Behavior Behavior is a cause of stress Behavior is affected by stress All results are affected by a person’s choices

9. The Accumulation of Stress Affects the body’s heart Builds up adrenalin Increases the risk of mental breakdown/disorders

10. Stressful Environments Virtually anywhere can be a stressful environment Work School Home

11. Byproducts of Stress Weakening of the immune system depression diabetes hair loss heart disease hyperthyroidism obesity obsessive-compulsive or anxiety disorder sexual dysfunction tooth and gum disease ulcers Cancer

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

13. Psychological Effects Psychological 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.

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

15. Positive Stress Eustress- a type of stress that is fun and exciting, and keeps us alert

16. Different Methods “Don’t Sweat the Small Stuff” (stay calm) Breathing techniques Therapy Meditation Exercise Laughing

17. Statistics About 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.

18. Statistics Cont’d One 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

19. Stress at School/Work Can be prevented before it starts Organization Find good learning environments Optimism! Sleeping Habits

20. Optimism CHOOSE Give credit where credit is due Think of how:______ Failure

21. Slow Down! Life is NOT a competition Fear of laziness and lack of production Energy consumption “Fearful and frantic thinking takes an enormous amount of energy and drains the energy and motivation from our lives.” (Carlson 11)

22. Quiet Time Allows for the mind to become more organized Make a mental checklist of things to do Lessens stress for later in the day

23. Random Acts of Kindness Though we should not allow the small things affect us negatively, they do well to affect us positively. Good feelings in charity Good moods lead to good moods

24. Change When 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.

25. Meditation Meditation can give you a sense of calm, peace and balance that benefits both your emotional well-being and your overall health. And these benefits don't end when your meditation session ends.

26. Benefits Gaining a new perspective on stressful situations Building skills to manage your stress Increased self-awareness Focusing on the present Reducing negative emotions

27. Meditation Lessens both physical and mental stressors Targets stress in specific places Opens mind to more intensive thinking

28. Poses Different poses will target different stressed parts of the body Meditation can be performed in any pose

29. Lotus Pose

30. Heart Rate Before Jumpy and inconsistent

31. Heart Rate After Slower, less varied beating