Stressed is Desserts Spelled Backward

Tips for Handling Stress

Know What Stress Is• Our physical, emotional, cognitive and

behavioral responses to changes that occur in life or to demands that are placed on us; stress is our response to changes/events.

Tips for Handling StressKnow the signs of a Stress Reaction• Physical– Muscle tension – Racing/pounding heart – Rapid breathing – Nausea– Headache– Chronic fatigue– Appetite changes– Sleep disturbance

Tips for Handling Stress (continued)

• Emotional– Anger– Irritability– Easily frustrated– Mood swings– Hostility– Feelings of panic– Anxiety– Worry

• Cognitive— Confusion— Forgetfulness— Negative self-talk— Poor

concentration— Boredom— Indifference— Spacing out

Tips for Handling Stress (continued)

• Behavioral– Clenching fists– Gritting teeth– Overeating– Substance use– Nail biting– Physical violence to others/property– Isolating– Crying spells– Impulsiveness

Tips for Handling Stress (continued)

Know the Sources of Stress

• Environment– It bombards you with demands to adjust; you must endure weather,

noise, traffic, pollution

• Social - You must cope with: – Deadlines– Financial issues– Presentations– Disagreements– Demands for your time and attention– Balancing personal and work relationships with self-care

Tips for Handling Stress (continued)

• Physiological– Illness– Aging– Menopause– Accidents– Lack of exercise and proper diet– Sleep disturbance– Expected and unexpected physical changes

Tips for Handling Stress (continued)

• Thoughts– Our cognitive responses (self-talk) to stressful

events will either increase or decrease the stress response.

Tips for Handling Stress (continued)

Prepare and Prevent (Sources)• Environment: – Plan travel time– Listen to music– Change the look of your office– Keep your car running well, etc.

Tips for Handling Stress (continued)

• Social– Learn to communicate and resolve conflicts with

others in a positive manner – Work on balancing family/work time – Financial planning – Learn time management skills – Assess your personal values (what we do is what

we value)

Tips for Handling Stress (continued)

• Physiological– Exercise– Eat well– See your healthcare provider regularly

• Thoughts– Assess and monitor your self-talk (glass “half full or

half empty?”)– Assess your irrational beliefs ( “I must make everyone

happy always”); remember the “a – b – c” model

Tips for Handling Stress (continued)

Responding to Signs of Stress• Physical– Deep breathing– Progressive muscle relaxation– Stretching– Exercise– Get a massage– Take a warm bath

Tips for Handling Stress (continued)

• Cognitive– Think positively– Look for opportunity in a “crisis/challenge”– Look at what you can do and not at what you can’t

– Make positive self-statements

Tips for Handling Stress (continued)

• Behavioral – Avoid using substances to deal with stress – Seek out others to talk to – Eat well – Take care of yourself physically by exercise – Do not use physical violence towards other

people or property – Implement muscle relaxation techniques