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- 1. STRESS And how to cope with it!
- 2. Stress must be: 1. Recognized 2. Identified 3. Measured 4. Interrupted
- 3. Webster’s Dictionary Definition • A physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in causing illness or disease
- 4. Bodily changes from stress • The heart beats faster • Blood vessels in the stomach and intestines and along the surface of the skin constrict • Blood pressure increases • Blood supply to the large muscles increases the dilation of the arteries serving the extremities • Pupils of the eyes dilate, increasing the amount of light striking the retina • Adrenal glands on the top of each kidney secrete adrenaline making available more energy • Breathing becomes faster and deeper
- 5. If this happens to the body during stress . . • Can prolonged stress be good for the body?
- 6. Evaluating your job’s stress level • Conflicting demands by bosses and co-workers • Little sense of control over your job • Working under the pressure of deadlines • A fast work pace with little chance of relief • Dealing with the public as customers • Monotonous repetition • Work paced by a machine • Any three = STRESS
- 7. Job health scale: physical stress • Lower-risk • Clerical • Sales • Engineers • Top management • Higher-risk • Construction workers • Craftsmen • Laboratory workers • Machine repair workers
- 8. Job health scale: emotional stress • Lower Risk • Child care • Doctors • Personnel Managers • Teachers • Higher Risk • Middle management • Nurses • Waitresses • Secretaries • Air traffic controllers
- 9. Coronary patients and stress • Coronary patients report significantly longer working hours than their healthy counterparts; in fact, those who worked more than 48 hours/week were twice as likely to suffer an attack as those who worked 40
- 10. Can Stress be measured? • Psychologists Holmes and Rahe studied 5000 medical patients in the late 60’s and early 70’s • They asked all 5000 to rate the impact of certain life events on physical and mental well being • Narrowed the list to 43 stressful life events • Documented a positive correlation between life events, stress, and illness • Published the Holmes and Rahe Stress Scale as a predictor of illness which later was renamed the Social Readjustment Rating Scale (or, SRRS)
- 11. Social readjustment rating scale • Life event Change Units • Death of a spouse 100 • Divorce 73 • Marital separation 65 • Death of a close family member 63 • Personal injury or illness 53 • Marriage 50 • Fired at work 47 • Marital reconciliation 45 • Retirement 45 • Pregnancy 40 • Death of a close friend 37 • Change line of work 36 • Foreclosure 30 • Change in responsibilities at work 29 150 points = increased probability of an illness
- 12. Social readjustment rating scale • Life event Change units • Son or daughter leaving home 29 • Trouble with in-laws 29 • Outstanding personal achievement 28 • Wife begins or stops working 26 • Change in living conditions 25 • Revision of personal habits 24 • Trouble with boss 23 • Change in work hours 20 • Change in residence 20 • Change in schools 20 • Change in church routine 19 • Change in sleeping habits 16 • Change in eating habits 15 • Vacation 13 • Christmas 12 • Minor violation of the law 11 • 300 points = probability of major stress
- 13. Simple example • Sex difficulties 39 • Revise personal habits 24 • Change is social activities 18 • Marriage 50 • Change in sleeping habits 15 • At this point, there’s an increased probability that you are going to get sick • Personal illness 53 • Change in financial state 38 • Change in living conditions 25 • Change in residence 20 • Pregnancy 40 • At this point you’ve probably been sick once or twice and now you are facing major stress!
- 14. Another common example • Marriage 50 • Sex difficulties 39 • Separation 65 • You’re sick • Personal illness 53 • Divorce 73 • Christmas 12 • You’re stress out!
- 15. Another example • Speeding ticket 11 • Christmas 12 • Week’s vacation 13 • Car payment 17 • Oversleep and miss Church 19 • Work consistent overtime 20 • Diet 15 • Another speeding ticket 11 • YMCA closes to paint pool 18 • Forced to give presentation 15 • You can experience all of this and have no stress!
- 16. Type “A” behavior • Accentuate key words in sentences • Rapid speech • Walk, move, eat rapidly • Impatient • Superficial reading • Poly-phasic thinking • Dominating conversations • Guilt feelings during vacation • Obsessed with work • Chronic sense of urgency • Hostile toward other type-A’s • Nervous habits • Complete jobs rapidly
- 17. Warning signs of stress • Irritable or depressed • Hypermobility • Pounding heart • Sweating • Impulsive behavior • GI problems • Urge to hide or cry • Neck-back pains • Inability to concentrate • Migraines • Accident prone • Appetite changes • Fatigue • Smoking • Floating anxiety • Drug use • Keyed-up • Alcohol use • Nervous tics • Nightmares • Nervous laughter • Neurotic behavior • Speech changes • Frequent urination • Teeth grinding • Loss of energy • Insomnia • Procrastination
- 18. Escaping stress • Work off stress • Help others • Talk out your worries • Do one thing at a time • Accept what you can’t • Give in occasionally change • Be available • Avoid self-medication • Get enough rest
- 19. What if you can’t escape stress? • Give your best effort • Welcome challenges • Act promptly • Set realistic goals • Meet responsibilities • Balance work and play • Develop alternative • Avoid spontaneous solutions habits • Plan ahead • Control your own life • Set realistic time • Don’t procrastinate priorities • Ask for help in prayer
- 20. Additional helpful hints • What’s the worst that can happen • Have a personal prioritized “to-do” list • Recognized that some things are worth doing poorly • Set aside self-indulgence time daily; spend time with God, pray • Don’t add more to your schedule • Analyze how you’ve coped before • Listen to yourself when struggling • Not everyone has to like you • If all goes wrong, try a new way • Get outside help; professional and/or help from above • Use leisure activities to your advantage • Exercise regularly
- 21. Exercise protocol • 5 minute warm-up • 30 minutes of exercise • 3-5 sessions per week • Wear ventilated clothing • 5 minute cool-down
- 22. Use job time effectively • Make a fresh daily “to-do” list each day • Make a list of “goals” for the week, month and year • Work when you work the best • Screen out needless interruptions • Read some books as you would a newspaper • Delegate the easier tasks • Be rigid on meeting cut-off times • Don’t be preoccupied with a watch • Procrastinate creatively • Plan time for the unexpected • Don’t let good times intrude • Say no quickly • Keep your desktop clear
- 23. PeanutsCartoon • Good ole’ Charlie Brown
- 24. Linus was telling Charlie Brown and Lucy . . . “I was just trying to talk to that little cute girl up the street”
- 25. “But I couldn’t say a WORD . . . I just STOOD there all embarrassed and confused” . . . .
- 26. “I got so self-conscious I didn’t know what to do!”
- 27. So I HIT her ! ! !
- 28. Stress must be recognized, identified, measured and interrupted