Managing Stress In Your LifeManaging Stress

Group 3, Chapter 9, Lesson 3

Young Adults 18-25

Jennifer Benitez

Tamara Crawford

Jenny Jeon

Rochelle Matthews

Margaret Pearce

Kailla Raimer

Stress

• a medical term, first described in 1936 by Hans Selye in the journal Nature, for a wide range of strong external stimuli, both physiological and psychological, which can cause a physiological response

Stressors

• Stimulus with the potential of triggering the stress reaction (Fight or Flight Response)

• Increased heart rate (pounding and faster)

• Increased respiration

• Perspiration

• Muscle Tension

Stressors

• Stressors can be found in many different forms

-Physiological

-Sociological

-Environmental

-Philosophical

Two types of stressors

• Eustress

-Stress that results in positive consequences

-Motivate us to adapt to change

-Enhance performance

-Allows personal growth and is beneficial

to the person

Two types of stressors

• Distress

-Stress that results in negative consequence

-Force us to adapt to change

-Causes mental/physical illnesses

• Can be manifested physically, mentally, or a mixture of both

Stress Styles

• Physical:

-My heart beats faster

-I feel jittery

-I get diarrhea

-My stomach gets tense

-I pace up and down nervously

-I become immobilized

-I perspire

Stress Styles

• Mental:

-Difficult to concentrate because of distracting & unimportant thoughts

-Imagine terrifying scenes

-Worry too much about things that really don’t matter

Stress Styles

• Mental:

-Cannot keep anxiety-provoking pictures and images out my mind

-Feel losing out on things because I cannot make decisions fast enough

-Cannot stop worrying

• Time management is a set of skills, tools, and systems that work together to help you get more value out of your time with the aim of improving the quality of your life.

Time Management

Planning

• Planning things ahead of time reduces the stress that comes along with unexpected events.

• You can plan almost anything!– Dinner– Clothes to wear– Events/Occasions– Schedules

PlanningCalendars:

• When making a calendar or schedule:• Include important dates

– Work, meetings, social/family life, school– Develop a daily schedule that includes routines

• Wake-up, work/class, dinner– Place the schedule where you can see it– Review each morning to know what to expect

Planning

Task Lists:• Potential Benefits:

– Less likely to forget minor tasks– May procrastinate less since you have a realistic idea of what has to be done– More flexibility for deciding what to do– Have a short- and long- range view of what is

coming up

Planning

• Step 1: write down tasks• Step 2: estimate time needed• Step 3: prioritize the list

• Example-

Step 1: study, meeting, laundry, shopping

Step 2: 2 hours 1.5 hours 2 hours 1 hour

Step 3: 1. exam 2. meeting 3. laundry 4. shopping

Goals and Expectations

• Guidelines for goals:– Specific– Measurable– Attainable– Rewarding– Timely

Organization

Clutter Stresses You!

• Staying organized reduces stress• You waste time trying to find something• Bills may not be paid on time• Clutter makes you feel

overwhelmed with no place to start

Take Time For Yourself• Keep yourself healthy all around:

– Physical- exercise, eat healthy, get a massage– Mental- read, enjoy hobbies, crossword puzzle,

think positively– Emotional- journal, phone a friend, spend time

with loved ones, look through a photo album– Spiritual- attend church, mosque, or temple,

meditation, praying, time with nature

Social Support

• Network made of friends, family, peers, etc

• Promotes psychological well-being

• Helps deal with stressors

• Surrounded by people you trust

• Around people you share experiences with

Social Support• Family

– Provide resources: emotional stability, child care, shelter, money, and knowledge/information

• Friends– Provides advice, job referrals, encouragement

• Community– Offers resources, emergency services,

transportation, spiritual guidance, skill building

Social Support

Why talk about it?

• Helps blow off steam

• May see your problem in a new light

• Positive reinforcement

• Togetherness

• Creates supportive structures

• Feeling of security

Social Support

Why talk about it?

• Express feelings in healthy ways

• Don’t bury feelings inside

• Awareness of situation

• Esteem building

• Sense of self worth

Self-Help Groups

• Gives you a sense of belonging

• Connect with others in a similar situation

• Help each other cope

• Support others while others support you

• Allows you to take charge of your situation

Group Therapy

• Several people talk about their problems

• Receive help from other’s remarks

• Trained therapist leads group

Individual Psychotherapy

• Between individual and professional

• Individual talks about problems

• Don’t go deep into the subconscious

Rechanneling: Mind

-Meditation

-Therapy

-Journaling

Meditation

• To engage in thought or contemplation; reflect.

• Produces a deep state of relaxation and a tranquil mind

• Removes you mentally from where you are while your mind and body rest

Ways To Meditate

• Breath Deeply• Scan your body• Repeat a sacred name or place• Visualization• Thought-Stopping• Hypnosis• Progressive Muscle Relaxation• Though stopping

Massage Therapy

• Manual soft tissue manipulation with the intention of positively affecting the health and well-being of the client.

Aroma Therapy

• The use of fragrances to affect or alter a person’s mood or behavior.

• 5000 year old therapeutic use of essential oils invented by the Egyptians to remedy an array of ailments and diseases

Art Therapy

• A form of expressive therapy that uses art-making to increase emotional well-being

• Encourages the expression of emotions through artistic activities such as painting, drawing, or sculpture

• Based on the belief that the creative process involved in the making of art is healing and life-enhancing

Journaling

• Writing allows us to express all our thoughts and emotions

• Can lift our moods, encourage us to be kinder to ourselves and help us find solutions to problems

Journaling Tips

• Note events and situations that cause negative mental or emotional response

• Make a list the demands on your time and energy for one week and rate them on a scale of 1-10

• Clear out the clutter in your mind on paper• Sum your thoughts, feelings and responses• Take action

Rechanneling: Body

• Yoga

-Practiced around the world for thousands

of years

-Part of Hindu religion and is a way of life

Goal: To reach complete peacefulness in

the body and mind

Rechanneling: Body

• Hatha Yoga: Most popular

-Focus: physical poses and controlled

breathing

• Benefits of Yoga: increased flexibility, increased balance, and stress management

Rechaneling: Body

• Tai Chi

-Developed in China, 2000 years old

-Movement-slow, graceful, fluid

-Benefits: stress reduction, greater balance,

increased flexibility, increased energy,

stamina and agility, and improved muscle

strength and definition

Rechanneling: Body

• Tai Chi

-Styles: Chen, Hao, Sun, Wu, Yang,

Zhao Bao

• Where to find it: YMCA, health club,

wellness center

Rechanneling: Soul

-Spirituality

-Faith

-Self esteem

Rechanneling: Soul

• Spirituality:

- Arises from your connection with yourself and with others

- The development of your personal value system

- Your search for meaning in life

Rechanneling: Soul

• How to connect with your spiritual self:

-Prayer

-Meditation

-Journaling

-Trusted support group

Financial Planning

• Increase income

• Learn to budget

• Other ways to save

Increase Income

• Completing education

• Obtaining job training

• Seek a higher-paying job

• Work longer hours

Learn to Budget

• A budget is a tool that can help manage money no matter how much or how little you have.

• Make it work with your lifestyle

• Use a computer or write it down on paper

Learn to Budget

• Keep track of everyday expenses

• Itemize bills

• Cut out unnecessary spending

• Save money for emergencies

• Cut out credit card spending

• Buy at sales or use coupons

• Compare prices

Other ways to save money

• Buy generic products

• Use public transportation

• Shop during end of season sale

• Stay home with friends rather than going out

Jeopardy!!Jeopardy!!

Stress Management JeopardyStress

OverviewTime

ManagementSocial

Support RechannelingFinancial Planning

100 100 100 100 100

300 300 300 300 300

500 500 500 500 500

Stress Overview 100What is a wide range of strong

external stimuli, both physiological and psychological, which can cause a physiological

response?

Home Answer

Stress Overview 100

Stress

Home

Stress Overview 300

What stress results in positive consequences?

Home Answer

Stress Overview 300

Eustress

Home

Stress Overview 500

What is a stimulus with the potential of triggering the

stress reaction?

Home Answer

Stress Overview 500

Stressor

Home

Time Management 100

When taking time for yourself, what category of health would eating a

healthy diet fall into?Home Answer

Time Management 100

Physical Health

Home

Time Management 300

What are the three steps to creating a

task list?

Home Answer

Time Management 300

1. write everything down

2. estimate the time needed

3. prioritize the list

Home

Time Management 500

What are two of the guidelines for goals and expectations?

Home Answer

Time Management 5001. Specific

2. Measurable

3. Attainable

4. Rewarding

5. Timely Home

Social Support 100

What are the three main ways to gain

social support? Home Answer

Social Support 100

Friends, Family, and Community

Home

Social Support 300

Who leads the discussion in group

therapy?

Home Answer

Social Support 300

A trained therapist

Home

Social Support 500

T/F: There is no need in talking about your stressors

to someone you trust because you will only

receive negative reinforcement.

Home Answer

Social Support 500

False

Home

Rechanneling 100

What is the practice that was developed in India and has been practiced around the world for thousands of years?

Home Answer

Rechanneling 100

Yoga

Home

Rechanneling 300

What is the 5000 year old therapeutic technique

invented by the Egyptians to remedy and array of ailments

and illnesses?Home Answer

Rechanneling 300

Aroma Therapy

Home

Rechanneling 500

What are outlets by which you can re channel your mind, including deep breathing, visualization, progressive

muscle relaxation and hypnosis?Home Answer

Rechanneling 500

Meditation

Home

Financial Planning 100

What is the best method of financial

planning?Home Answer

Financial Planning 100

Use a computer or a journal to log

spending

Home

Financial Planning 300

T/F Increasing income is the only way to gain money

Home Answer

Financial Planning 300

False

Home

Financial Planning 500

What is a tool that can help manage money?

Home Answer

Financial Planning 500

Budget

Home