Effectively Managing Effectively Managing Stress: Stress:

In and Out of the In and Out of the ClassroomClassroom

MCPSMCPS Employee Assistance ProgramEmployee Assistance Program

MCPS MCPS Employee Assistance ProgramEmployee Assistance Program

Assessment, short-term counseling and referralAssessment, short-term counseling and referralProblem types Problem types CostCostEligibilityEligibilityReferrals Referrals ConfidentialityConfidentialityOther services: workshops, crisis response, Other services: workshops, crisis response, access point to mediationaccess point to mediationTimes/locationTimes/location

ObjectivesObjectives

To identify stressors both “in and out” of To identify stressors both “in and out” of the classroom the classroom

To understand the physiological impact of To understand the physiological impact of stress stress

To learn and practice stress management To learn and practice stress management techniques to cope more effectively with techniques to cope more effectively with stressstress

FIGHTFIGHTOrOr

FLIGHTFLIGHT

Physiological Response to Physiological Response to StressStress

Stress hormones released Stress hormones released Increased heart rate Increased heart rate Increased blood pressure Increased blood pressure Increased rate of breathingIncreased rate of breathingBlood rushes to vital organsBlood rushes to vital organsDigestive system shuts down Digestive system shuts down Muscles tenseMuscles tense

POP QUIZPOP QUIZHow Long Does it Take to How Long Does it Take to

Reverse the Stress Response?Reverse the Stress Response?1.1. 30 seconds30 seconds

2.2. 30 minutes30 minutes

3.3. 3 hours3 hours

4.4. 3 days3 days

5.5. 3 months3 months

What causes YOU What causes YOU stressstress??

How Does Stress Affect How Does Stress Affect You?You?

Stress SignalsStress SignalsPhysical SymptomsTight neck and shouldersPounding heartChest painHeadachesHigh blood pressureDiarrheaConstipationFatigue

EmotionsDepression AngerIrritabilityLow self esteemApathyimpatience

BehaviorNegativityIncrease in smokingIncrease in drinkingReckless drivingForgetfulnessDrug useOvereatingUndereating

Stress Bingo!Stress Bingo!

What do YOU do to Release What do YOU do to Release Stress?Stress?

StressbusterStressbuster

Accept what you cannot changeAccept what you cannot changeChange what you canChange what you can

Relaxation TechniquesRelaxation Techniques

Deep BreathingDeep Breathing

Progressive Muscle Progressive Muscle RelaxationRelaxation

Guided imageryGuided imagery

Biodot Color KeyBiodot Color KeyMore Relaxed

Less Relaxed

WhatWhat CanCan YouYou Do . . .Do . . .

In the Moment?In the Moment?

AAAbc’s TechniqueAAAbc’s Technique

AAlter the stressor:lter the stressor: direct communicationdirect communication problem solvingproblem solving time managementtime management

AAvoid the stressor:void the stressor: remove yourself from the situationremove yourself from the situation

AAccept the stressor by:ccept the stressor by: bbuilding your resilienceuilding your resilience cchanging your perceptionhanging your perception

Thanks for coming!Thanks for coming! For more information about the EAP, For more information about the EAP,

contact us at contact us at 240-314-1040240-314-1040

or visit our website at:or visit our website at:http://www.mcps.k12.md.us/departments/eaphttp://www.mcps.k12.md.us/departments/eap