STRESS MANAGEMENT

1. FOURTH QUARTER- 2013
HEALTH
AWARENESS
PROGRAM

2. ABOUT STRESS
MANAGEMENT

3. WHAT IS STRESS
 STRESS IS AN AUTOMATIC PHYSICAL
REACTION TO A DANGER OR DEMAND
Muscle tighten, blood pressure rises, the heart speeds
up, extra adrenaline rushes through your system. This
reaction is an age-old survival response. Its purpose is
to give the extra strength needed to fight off danger---
or to flee from it.
It’s tension—the kind you feel with a new, unpleasant
or threatening situation.

4. Stress is a fact of life. And some stress can be good for
you, because it inspires you to better meet life’s
challenges. But too much stress can harm your physical
and mental well-being. That’s why you need to be able
to control stress—so that it doesn’t control you.
EVERYONE FEELS THE EFFECTS OF STRESS.

5. YOU CAN LEARN TO MANAGE STRESS!
So you feel:
CALM—INSTEAD OF
NERVOUS
IN CONTROL---instead
of hassled
ALIVE—instead of
burned out.
AT PEACE---instead of
angry.
REFRESHED AND
RENEWED---instead of
frazzled

6. HOW DOES STRESS
AFFECT YOU?
The pressures that build up each day can affect:
YOUR BODY
Unless you take steps to relax, tension builds up inside
your body.
Over a long period of time, this built-up tension can affect
your health, possibly contributing to:
• Allergies
• High blood pressure
• Heart attacks
• Stroke
Some researchers also believe that cancer and the
common cold are stress-related.

7. SOME PHYSICAL SIGNS OF STRESS:
• Nervousness
• Nail biting
• Cold hands and feet
• Muscle tension
• Lack of energy
• Headaches
Some of these signs or symptoms may have causes
other than stress.

8. YOUR MIND
 Stress affects your thinking and also takes its tool on
emotional well-being. It drains vital energy and can make
you cranky and irritable.
 Stress causes some people to seek relief by abusing
alcohol and other drugs.
 Stress colors the way you think and feel about:
YOURSELF
 Stress can attack your self-esteem and lessen positive
feelings of self-worth.

9. OTHER PEOPLE
 Unless you take time to relax and “recharge your
batteries,” stress can make it harder to relate to people in
ways you would like to.
THE WORLD
 Stress can deplete the energy you need to fully participate
in activities and events around you.

10. SOME PSYCHOLOGICAL SIGNS OF
STRESS:
 Confusion
 Depression
 Changes in sleeping, eating and sexual habits
 Mood changes
 Increased use of alcohol and other drugs.
Check with your health-care provider if
symptoms persist.

11. SOME SOURCES OF
STRESS
 Pressure and demands on your
energy and time can come
from nearly every corner of
your life. But the sources of
stress can mainly be found:
AT YOUR JOB
 Pressure to meet deadlines, too
much or too little work to do,
conflicts with your boss or co-
workers, and boredom can all
create harmful stress.

12. IN YOUR ENVIRONMENT
 The weather, the noise levels
around you, overcrowding, the
physical safety and comfort of
your surroundings—all can
interfere with your ability to
relax.
IN YOUR PERSONAL LIFE
 Divorce, sickness, death of a
loved one, money problems---
even happy events, such as
marriage or a sudden financial
windfall, can put you under
pressure.

13. PLAN A PERSONAL
STRESS MANAGEMENT
PROGRAM
Start today! No matter
what method you select to help
you reduce stress, be sure to
keep in mind these general rules:
 DO SOMETHING YOU
ENJOY
Whether you enjoy yourself
indoors or out, alone or with
others, do what’s satisfying to
you.

14.  SET ASIDE TIME FOR YOURSELF
 Your need for relaxation and recreation is vitally
important—make time for it each day!
 DO WITH COMMITMENT
 Nearly every stress-reducing activity has immediate
benefits. But you’ll reap much greater benefits if you start
an activity and stick with it.

15. YOU’LL SEE AND FEEL THE BENEFITS!
A stress management program can increase your
physical well-being. You’ll have more energy and
be more alert. Emotionally, you’ll notice the
difference too.

16. SOME WAYS FOR YOU TO REDUCE STRESS…
 EXERCISE
Exercise is a great way to relieve physical and mental
tension! Exercise brings pleasurable relaxation---naturally.

17. CONSIDER THESE EXERCISES:
 Walking
 Swimming
 Jogging
 Bicycling
 Tennis
Try to get 30 minutes or more of moderate physical activity
on most---preferably all---days of the week. Choose an
activity that appeals to you.

18. FOLLOW THESE RULES
when starting your exercise program.
 Consult your health-care provider before you begin.
 Warm-up with stretching and walking exercises before each
session.
 Don’t overdo it—increase the amount of exercise gradually.
 Cool down with walking and stretching exercises after each
workout!

19. DEEP BREATHING
Proper breathing is one of the most effective techniques for
reducing stress. Two of the many breathing techniques used
to reduce stress are:
AWARENESS BREATHING
1. Take a break. Think about what’s causing you to feel
tense for a few seconds, and then put these thoughts out
of your mind.
2. Relax your arms and shoulders.
3. Slowly exhale through your nose.
4. Now take a deep breath, letting your abdomen and then
your chest fill with air.
5. Exhale slowly and repeat until your breathing is regular
and steady. As you do,concentrate on each breath.
6. Feel relax and in control

20.  A QUICK METHOD
This can be done anytime and anywhere, without
interrupting your schedule.
1. Relax your arms and shoulders.
2. Slowly turn your head as far as you can to the
right, then to the left.
3. Close your eyes. Take a deep breath and
exhale. Repeat.
4. Concentrate on your breathing—put aside all
stressful thoughts

21. HOBBIES
Doing something you really enjoy—and doing it
regularly, at least a half hour each day—can help you
reduce stress. You’ll find that certain activities provide
a creative outlet, lessen fatigue and refresh your mind,
body and spirit. Consider:
 NEEDLEPOINT
 CARPENTRY
 PAINTING
 CIVIC INVOLVEMENT
 GARDENING
 COOKING
Don’t forget to look into adult education programs ,
volunteer job opportunities or activities sponsored by
your community’s recreation department.

22. SOME OTHER TIPS FOR
MANAGING STRESS
Here are some suggestions that will
help you manage stress in your
everyday life.
 GET ENOUGH SLEEP
 This will help ensure you can meet
each day’s challenges with energy
and alertness.
 WORK OUT ANGER
 Don’t let anger get the best of
you. Get involved in some useful
physical activity instead.

23. TALK OUT WORRIES
 Talking with a trusted
friend can go a long way
toward putting your
problems in perspective.
MANAGE YOUR TIME
WISELY
 Make a list of things to
do each day so you can
keep your routine orderly
and efficient. Don’t try to
do everything at once.
Plan realistic goals.

24.  EAT RIGHT
 Eat right to feel right. Cut down
on sugar, sodium and fatty foods.
Eat more fruits, vegetables and
whole grain foods.
 TAKE A BREAK
 Take a break from what you’re
doing once in a while, so you’ll
feel refreshed and relaxed.

25. DON’T ACCEPT SUBSTITUTES FOR
STRESS MANGAEMENT
That means you should eliminate your
intake of alcohol, tobacco and moderate
other drugs.

26.  CAFFEINE
 Relying on coffee or tea to get
you through the day may leave
you a bundle of nervous energy—
not in a relaxed state of mind.
 NICOTINE
 Cigarette smoking speeds up the
heart, increases blood pressure,
robs oxygen from the body and
interferes with a person’s ability
to reduce stress.

27.  Why rely on these
chemicals(unless
prescribed by your health-
care provider)when a few
minutes of exercise or
deep breathing can be
effective?
BARBITURATES/TRANQUILIZERS

28. Thank you