Stress Management


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Stress Management

  1. 1. Stress Management FINALY! Youth Mentor Workshop Series 2008-2009
  2. 2. Overview <ul><li>What is stress? </li></ul><ul><li>Common myths about stress </li></ul><ul><li>Types of stress </li></ul><ul><li>Responses to stress </li></ul><ul><li>Effects of stress on behaviour </li></ul><ul><li>Effects of stress on the body </li></ul><ul><li>Positive stress </li></ul>
  3. 3. Stress <ul><li>Describe a stressful situation that you have experienced in the past year. </li></ul><ul><li>Answer the following questions: </li></ul><ul><li>What happened? </li></ul><ul><li>How did you feel? </li></ul><ul><li>How did you handle the situation? </li></ul><ul><li>what could you have done differently? </li></ul><ul><li>How did this situation affect those close to you? </li></ul>
  4. 4. What is Stress? <ul><li>the body’s response to any demand made on it. </li></ul><ul><li>It does not automatically translate into anxiety or tension. </li></ul><ul><li>Fight or Flight response. </li></ul>
  5. 5. Example <ul><li>I am chased by a dog…. </li></ul><ul><li>My first day at a new job… </li></ul><ul><li>Your body does not know the difference, it goes </li></ul><ul><li>through the same process. </li></ul>
  6. 6. Stress is… <ul><li>A necessary part of life, fight or flight enables us to handle many situations. </li></ul><ul><li>When repeated, it wears your down and you suffer from physical, emotional, and social impacts of stress. </li></ul>
  7. 7. Stress is… <ul><li>Difficult to define because it varies so much from one person to the next. </li></ul><ul><li>Includes many characteristics – it involves family/friends, relationships, school/work, or any other number of things, which will vary as each person has different experiences. </li></ul><ul><li>It can be positive or negative (we will discuss that a little later). </li></ul>
  8. 8. Types of Stress <ul><li>There are four main types of stress that people experience. </li></ul><ul><li>Eustress </li></ul><ul><li>Eustress is a type of short-term stress that provides immediate strength. Eustress </li></ul><ul><li>arises at points of increased physical activity, enthusiasm, and creativity. Eustress is a </li></ul><ul><li>positive stress that arises when motivation and inspiration are needed. A gymnast </li></ul><ul><li>experiences eustress before a competition. </li></ul><ul><li>Distress </li></ul><ul><li>Distress is a negative stress brought about by constant readjustments or alterations I </li></ul><ul><li>a routine. Distress creates feelings of discomfort and unfamiliarity. There are two types </li></ul><ul><li>of distress. Acute stress is an intense stress that arrives and disappears quickly. Chronic </li></ul><ul><li>stress is a prolonged stress that exists for weeks, months, or even years. Someone who </li></ul><ul><li>is constantly relocating or changing jobs may experience distress. </li></ul>
  9. 9. Types of Stress <ul><li>Hyperstress </li></ul><ul><li>Hyperstress occurs when an individual is pushed beyond what he or she can handle. Hyperstress results from being overloaded or overworked. When someone is hyperstressed, even little things can trigger a strong emotional response. A Wall Street trader is likely to experience hyperstress . </li></ul><ul><li>Hypostress </li></ul><ul><li>Hypostress is the opposite of hyperstress. Hypostress occurs when an individual is bored or unchallenged. People who experience hypostress are often restless and uninspired. A factory worker who performs repetitive tasks might experience hypostres s. </li></ul>
  10. 10. Physical Effects <ul><li>increased heart rate </li></ul><ul><li>trembling </li></ul><ul><li>insomnia </li></ul><ul><li>Headaches </li></ul><ul><li>Pain </li></ul>
  11. 11. Emotional <ul><li>Irritability </li></ul><ul><li>Moodiness </li></ul><ul><li>unspecific anxiety </li></ul><ul><li>distress </li></ul>
  12. 12. Social <ul><li>Distance yourself from friends and family. </li></ul><ul><li>Arguments with those closest to you. </li></ul>
  13. 13. Effects of Stress on Behaviour <ul><li>Stress could cause the following behavioural responses: </li></ul><ul><li>Increased likelihood of smoking or drinking heavily </li></ul><ul><li>Lack of exercise </li></ul><ul><li>Unhealthy eating habits </li></ul><ul><li>Lack of sleep, due to worrying </li></ul>
  14. 14. Common Myths About Stress <ul><li>Stress is the same for everybody: </li></ul><ul><li>Stress is actually different for everybody because individual people respond to stress in different ways. </li></ul><ul><li>Stress is always bad for you: </li></ul><ul><li>There is positive stress (which we will talk about later) and negative stress. The key is learning to deal with stressors. </li></ul>
  15. 15. Common Myths About Stress <ul><li>Stress is everywhere and you cannot do anything about it: </li></ul><ul><li>You can create an action-plan so that you will not become overwhelmed. Mismanagement of stress causes problems to occur. </li></ul><ul><li>• The best stress-reduction techniques are most popular: </li></ul><ul><li>There is no “best” technique. Choose a technique that works for you. Each Individual is different- there are different things that cause stress, so it just makes sense that different things will relieve stress. </li></ul>
  16. 16. Common Myths About Stress <ul><li>No symptoms = no stress: </li></ul><ul><li>This is NOT a general rule. Sometimes symptoms </li></ul><ul><li>can be hidden with medication (i.e. taking Tylenol </li></ul><ul><li>for a headache). This can deprive you of the signals </li></ul><ul><li>needed to reduce strain on your physiological and </li></ul><ul><li>psychological symptoms. </li></ul><ul><li>Only major symptoms of stress require attention: </li></ul><ul><li>Minor symptoms should be your warning signal that you </li></ul><ul><li>need to implement a stress management plan. Do not </li></ul><ul><li>wait until something major happens to be your wake-up </li></ul><ul><li>call! </li></ul>
  17. 17. How to Cope with Stress <ul><li>Group activity!!! </li></ul><ul><li>Brainstorm five healthy methods and two unhealthy methods to deal with stress. </li></ul>
  18. 18. Get Rid of That Stress! <ul><li>Make exercise a part of our day. </li></ul><ul><li>Eat well balanced meals. </li></ul><ul><li>avoid caffeine (it may make anxiety worse) </li></ul><ul><li>Reduce or eliminate the use of alcohol and drugs </li></ul><ul><li>Get at least 7 hours of sleep each night </li></ul>
  19. 19. Time Management <ul><li>Do you feel pressed for time? </li></ul><ul><li>Here is a short quiz to help you figure out where your time is going </li></ul>
  20. 20. What’s Something You’ve Been Putting Off? <ul><li>Describe something that you have been putting off doing. </li></ul><ul><li>Answer the following questions: </li></ul><ul><li>How long will it take to do this? </li></ul><ul><li>Why have I put it off? </li></ul><ul><li>Can I do it? </li></ul><ul><li>When will I do it? </li></ul>
  21. 21. Something You Don’t Want to Do…. <ul><li>we all have to do things we don’t really want to do. </li></ul><ul><li>It comes with being an adult! </li></ul><ul><li>Do these things first, you’ll feel so much better once they are crossed off your list. </li></ul>
  22. 22. Maximize Your Time <ul><li>You are waiting for a friend to pick you up to go out for coffee, you jump on the internet and do some on-line banking (pay a phone bill). </li></ul>
  23. 23. Make a To-Do List <ul><li>List of items that need to be completed. </li></ul><ul><li>Each item has a time constraint. </li></ul><ul><li>Prioritize items on the list and complete the most important things first. </li></ul>
  24. 24. Other Timely Tips <ul><li>focus on one thing at a time </li></ul><ul><li>Set deadlines for yourself </li></ul><ul><li>Delegate responsibilities where ever possible </li></ul><ul><li>Ask for advice when needed </li></ul><ul><li>Before you go to bed each day do one extra thing that you had planned to do tomorrow. </li></ul>
  25. 25. Stress Can be Positive <ul><li>It is true, believe it or not! </li></ul><ul><li>Positive stress is often referred to as “eustress”. </li></ul><ul><li>This type of stress helps you to feel motivated and have a creative mindset, in order to complete a task. </li></ul>
  26. 26. Characteristics of Positive Stress <ul><li>Helps to motivate you to accomplish something good. </li></ul><ul><li>Helps you to make necessary changes in your life. </li></ul><ul><li>Helps you make discoveries and come up with creative solutions. </li></ul><ul><li>The fight-or-flight response could even help your body fight infections! </li></ul>
  27. 27. Advantages of Positive Stress <ul><li>Gives you the ability to realize when things are wrong. </li></ul><ul><li>Helps your body tell you when to do things, Ex: put on a sweater when you are cold. </li></ul><ul><li>Helps initiate your problem solving process and come up with more creative solutions. </li></ul>
  28. 29. Questions?
  29. 30. Thank you! <ul><li> </li></ul>