This document discusses stress, including its causes, effects on the body, symptoms, management strategies, and the importance of resilience. It notes that over 1/3 of Americans report extreme stress and its health impacts can include heart disease, asthma, obesity and more. Stress responses are controlled by the endocrine system and can result in increased heart rate, sweating and other physical or emotional symptoms. Managing stress involves awareness, balance, and control through assertiveness, organization, social support, and healthy lifestyle habits like exercise and sleep. Developing resilience through relationships and community involvement can also help cope with stressors.

2. What is Stress ?
Stressors: Internal & External
Individuals
Eustress vs. Distress
Stress origins & body systems
Symptoms
Stress Related Illnesses
Costs
Recognize the Problem: ABC Strategy
The Resilience Factor
Stress Management, Stress Reduction and Lifestyle
Changes
Conclusion

3. Stress related problems are very common. One-third of
people in the United States report experiencing extreme
levels of negative stress. In addition, nearly one out of
five people report that they are experiencing high levels
of negative stress 15 or more days per month.
American Psychological Association

4. 4/5/2016

5. the expenditure of energy our minds and
bodies experience as we attempt to cope
with our continually changing environment.

6. External Stresses
Internal Stresses

7. EXTERNALSTRESSORS
Physical Environment
Social Interaction
Organizational
Major Life Events
Daily Hassles

8. Death of a loved one
Divorce / separation
Imprisonment
Injury/illness ( self /
family )
Marriage/ engagement
Loss of job
Retirement
Pregnancy
Sexual Problems
Change in financial status
Change of job / work
Mortgage or loan
Foreclosure of
mortgage/loan
Change in responsibilities
Moving house
Holidays
Christmas
Minor violations of the law

9. Research has shown that high levels of stress
increases a person’s risk of dying by 45% ONLY IF
the person viewed the stressors as negative.

10. Everyone is different, with unique perceptions
of, and reactions to, events. There is no single
level of stress that is optimal for all people.
Some are more sensitive owing to experiences
in childhood, the influence of teachers, parents
and religion etc.

11. INTERNALSTRESSORS
Lifestyle choices
Negative self - talk
Mind traps
Personality traits

12. Eustress: Positive stress
Distress: Negative stress

13. Stress can also have a positive effect, spurring
motivation and awareness, providing the
stimulation to cope with challenging
situations.
Stress also provides the sense of urgency and
alertness needed for survival when
confronting threatening situations.
I got this!

14. It is a contributory factor in minor
conditions, such as headaches, digestive
problems, skin complaints, insomnia and
ulcers.
Excessive, prolonged and unrelieved stress
creates distress and can have a harmful
effect on mental, physical and spiritual
health.
I’m melting!

16. 1930’s
Dr. Hans Selye Dr. Walter Cannon
‘ Flight or Fight Response’
This is your body‘s way to give you the strength
and energy you need to face life’s challenges.

17. ALARM
STAGE
RESISTANCE
STAGE
EXHAUSTION
STAGE

19. Stress response controlled by the Endocrine
System.
Demands on the physical or mental systems of
the body result in hormone secretion (Cortisol,
Oxytocin, Estragon, Testosterone)

20. Increased pupil dilatation
Perspiration
Increased heart rate and blood pressure
Rapid breathing
Muscle tenseness
Increased mental alertness

21. Physical symptoms
Mental symptoms
Behavioral symptoms
Emotional symptoms

22. Sleep pattern changes
Fatigue
Digestion changes
Loss of sexual drive
Headaches
Aches and pains
Infections
Indigestion
Dizziness
Fainting
Sweating & trembling
Tingling hands & feet
Breathlessness
Palpitations
Missed heartbeats

23. Lack of concentration
Memory lapses
Difficulty in making decisions
Confusion
Disorientation
Panic attacks

24. Appetite changes - too much or too little
Eating disorders - anorexia, bulimia
Increased intake of alcohol & other drugs
Increased smoking
Restlessness
Fidgeting
Nail biting
Hypochondria

25. Bouts of depression
Impatience
Fits of rage
Tearfulness
Deterioration of personal hygiene and
appearance

26. HEART DISESASES
ASTHMA
OBESITY
DIABETES
HEADACHES
Gastrointestinal problems
Alzheimer's disease
Accelerated aging
Premature death

27. 80% of all modern diseases have
their origins in a dysfunctional
response to stress.

28. Sleep disturbance
Change in appetite
Decreased productivity
Lack of motivation
Increase irritability
Social withdrawal
Risk taking behavior
Use of alcohol or drugs
Difficulty concentrating
Feeling disconnected
Thought of not wanting to live under these
conditions

29. The most important point is to recognise the
source of the negative stress.
This is not an admission of weakness.
It is a way to identify the problem and plan
measures to overcome it.

30. A= AWARNESS
B= BALANCE
C=CONTROL

31. A = AWARENESS
What causes you stress?
How do you react?

32. B = BALANCE
There is a fine line between positive / negative
stress
How much can you cope with before it becomes
negative ?

33. C = CONTROL
What can you do to help yourself combat the
negative effects of stress ?

34. Change your thinking
Change your behavior
Change your lifestyle

35. Stress leaves us vulnerable to negative
suggestion so focus on positives:
Focus on your strengths
Learn from the stress you are under
Look for opportunities
Seek out the positive - make a change.

36. Be assertive
Get organized
Ventilation
Humor
Diversion and distraction

37. Assertiveness helps to manage stressful
situations, and will, in time, help to
reduce their frequency.

38. 1) The right to express my feelings
2) The right to express opinions / beliefs
3) The right to say ‘Yes/No’ for yourself
4) Right to change your mind
5) Right to say ‘I don’t understand’
6) Right to be yourself, not acting for the benefit of
others
7) The right to decline responsibility for other people’s
problems
8) The right to make reasonable requests of others
9) The right to set my own priorities
10) The right to be listened to, and taken seriously

39. Poor organization is one of the most
common causes of stress.
• Schedule a time table
• Prioritize your responsibilities
• Learn to say no
• Avoid distractions
• Drop unimportant activities
• Plan your day
• Set achievable goals
• Don’t waste time making excuses for
not doing something

40. ‘A problem shared is a problem halved’
Develop a support network through friends
or colleagues to talk with. It’s not always
events that are stressful but how we
perceive them.
Writing a diary or notes may help release
feelings.

41. Good stress - reducer
Applies at home and work
Relieves muscular tension
Improves breathing
Pumps endorphins into the bloodstream -
the body’s natural painkillers

42. Create downtime
Read a book
Listen to music
Go for a walk
Spend time in nature
Do social activities
Volunteer

43. Diet
Smoking & Alcohol
Exercise
Sleep
Leisure

44. Our minds need a break as well.
Quieting your mind may be the more productive
thing you can do every day.
Psalm 46:10: “Be still and know that I am God.”

45. Lowers blood pressure
Combats fatigue
Promotes sleep
Reduces pain
Eases muscle tension
Decreases mental worries
Increases concentration
Increases productivity
Increases clear thinking
Mindfulness Applications:
Stop, Breathe & Think
Calm: Meditate, Relax, Breathe and Enjoy
Headspace

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47. The process of adapting well in the face of
adversity, trauma, tragedy, threats or
significant sources of stress.

48. Emotional Regulation
Impulse Control
Optimism
Causal Analysis
Empathy
Self-Efficacy
Reaching Out

49. Focus on what you can control, not what’s out of your
control.
Don’t ruminate on events that can’t be changed.
Use events as learning experiences.
Alter your perceptions.
Limit the hostility factor.
Strive for GOODNESS, not PERFECTION!
Develop compassion
Develop CONNECTIONS!
Learn to live in the present.
Accept the good as well as bad; neither will last
forever.

50. NIMH – 10 x  clinical depression
Consensus – loss of connection to
institutions larger than self
extended family, community, nation,
political institutions, faith, religion,
spirituality, values

51. 50.0
55.0
60.0
65.0
70.0
75.0
67.0 70.4 72.7 73.2
Individual
Pursuits
Family Community
Faith,
Spirituality
Resilience
Human Connection Creates Resilience

52. Harness relationships with family and
friends.
Connect to the greater community
Participate in community activities
Join a support group
Become part of a spiritual community

53. Noticing leads to Gratitude
Keep a journal of what you are thankful for.
Feeling thankful is better than verbalizing it.

54. Generosity releases positive hormones.
Acts of service lowers your risk of dying.
Giving promotes social connects.
Giving evokes gratitude.
Giving is contagious.

55. Don’t take responsibility for the things you can’t
control.
Take care of yourself first so that you can be available
to care for others.
Trouble is easier to prevent than to fix.
Be accepting of yourself.
Be accepting of others.
Ask for support when you need it.
Accept, alter, or avoid a negative situation.
If you never make mistakes, you’re not learning
anything.
Life is not fair or a contest.
One has to begin where one is.

56. Seeking help is a sign of strength.
Receiving effective treatment can bring about
complete recovery in most people.
There are more treatments, services, and
community support systems than ever before.
Individual and group therapy have been shown to
be effective treatment.
Medications along with therapy shorten the
amount of time in reaching recovery.

57. Recognize warning signs of excessive stress
Reduce stress by taking care of yourself
Reduce stress by prioritizing and organizing
Reduce stress by improving emotional
intelligence
Reduce stress by breaking bad habits
Heighten resilience through social-emotional
connections

58. Stress isn’t always bad. In small doses, it can help
you perform under pressure and motivate you to
do your best. But when you’re constantly running
in emergency mode, your mind and body pay the
price.