Stress Management

Stress ManagementEffective CommunicationCommunication1.Spoken 2. Written 3. Body Language 4. SymbolsSmall Talk- speech of little substanceSharing Ideas- I.E. Group work, work place discussionsSharing Feelings- emotionally intimate.Passive- weak with little authorityAggressive- loud and usually rude speechAssertive- firm usually includes consequences

General Adaptation SyndromeAs your body copes with stress, it must adapt, or adjust, to the stressor and the changes it causes. This occurs in three stages.

STRESSED OUTLearning to cope with the stressAlarm Stage:First stage of stress. Your body releases a substance known as adrenaline into your bloodstream. This gives you a burst of energy and cause your heart to beat faster, you start to breathe faster, your pupils widen, and a lump develops in your throat.

Resistance Stage:The 2nd stage. The body now tries to recover from the alarm. The heart and breathing slow down. Your pupils will return to their normal size, muscles relax, and blood returns to the stomach and digestive system.

Exhaustion Stage:The 3rd stage. Exhaustion only occurs if distress continues for a long time. People often experience this after stress that is beyond their control.

More blood goes to brainHearing ability increasesBlood vessels carry less blood.Pupils open wide to take in more lightSweating increasesBreathing increases

Heart rate and blood pressure increase.Blood receives more energy-producing substances.

Adrenaline is released.Urine production decreases.Digestive system slows.Blood clotting ability increases.

Body cells release energy faster.Muscles tenseRELAXATION*

*A state in which your body and mind are resting!

Hot Shower, BathStretchingMassageProgressive Relaxation: concentrating on each group of muscles in your body.Deep Breathing: take in as much air as you can, then slowly exhale. Coping StrategiesDenial: a way of ignoring a stressor by acting as if it did not exist. Sublimation: shifting your attention and energy from a stressor to something else in your life. Daydreaming: people use this method as a way of escaping stressors for a short time. Humor: laughter helps to relieve the feeling of stress embarrassing events can cause

Rationalizing: Making up reasons why the situation turned out the way it did, rather than the way it should have.

Projecting: Blaming someone else for your own faults.

Compensation: Over-reacting to make up for a feeling of inadequacy.

Avoidance: Refusing to act on situation.

Creative Visualization!Using your imagination to cope with stressors. When you visualize, you imagine that the stressor is an object that you can see, or sometimes hear, and you act on the stressor by doing something to what you have imagined. The ability to visualize stressors can lead to greater control over them. BiofeedbackA special method of stress management in which you learn to control some of your physical functions by recognizing your bodys signals.

Stress Management TechniquesHold all stretches for a minimum of 15 seconds!Face:Stretch face:*yawn *open mouth, open eyes*open mouth, stick out tongue, open eyes *suck in lips, squeeze eyes shutArms/shoulders/chest back stretches:*neck put chin on chest and rest hands on head *neck put head on shoulder and hand on that side rest on head, do both sides*bicep/forearm stretches palm pulled up, repeat palm pulled down*shoulder stretch*tricep stretch*chest stretch*back stretch(hug yourself)*trapezius stretch(arm behind back, pull hand and head in same direction) * lateral arm extension (push hand away, fingers to ceiling, head away from hand)*reach for the sky, hands clasped, look up*clasp hands, reach forward, look under arms, each side

Shins/quads/hams/calves:*Sit w/ 1 leg extended/ toes to ceiling, again w/ toes pointed* sit w/ both legs extended /toes to ceiling, again w/ toes pointed * pull legs back w/ heels as close to body 1 leg at a time, again w/ both legs

Lubricating joints:*neck rolls*clasp hands, elbows bent, roll wrists*roll elbows*roll ankles*roll knees*roll hips (small circles, large circles, both directions)Isometric Exercises:*hands together and push*hands together and pull*knees/ hands between knees pushing out and knees pushing in *knees w/ hands on outside of knees pushing in and knees pushing out*quads- extend legs and squeeze muscle / hold*Hams- pull heels to butt and squeeze hard

Scream- *have everyone you are with, scream as loud and as long as they canMassages- *Jaw muscle- make sure to rub backwards*temple- make sure to rub backwards*hands- sinus pain/congestion- all 8 fingers and both thumbs- rub in small circles and work way up to fingertips, then squeeze each, then massage the meat in between thumb and 1st finger, then work way up arm*hands- headache massage the meat in between thumb and 1st finger.*shoulders and neck- massage in small circles, then can pinch the tender muscle for 10 sec. and let go

Migraines-*press forehead and back of head together, rub in a circle, count to 8, press, rub, press, release slowlyProgressive relaxation-*sit in relaxed position, close eyes, clench muscles 1 by 1, use suns energy, body becomes glass container with orange liquid, each body part becomes relaxed, can deviate to relax or to go to sleep, the send wake up messages to self

Mental illnessesCauses-An Organic Disorder; when the cause of a mental disorder is physical it is an organic disorder. For example the damage caused by the misuse of alcohol or drugs. -A Functional Disorder; when the cause of the mental disorder is a personal experience it is a functional disorder. For example childhood experiences or a series of stressful events can trigger a functional disorder. Environmental Factors.-Inborn Causes; Some mental disorders may be inherited before birth just like eye color and body type. In some cases only the tendency for the disorder may be inherited and in the future may be set off by any combination of environmental factors. -Early Experiences; Some mental illnesses may be the result of earlier unresolved conflict. Sigmund Freud , the founder of psychoanalysis, believed that unresolved conflict often comes from childhood experiences. -Current Causes; Some specialist believe that current environmental factors contribute more to mental disorders than those of early childhood experiences . They consider more the immediate surroundings when trying to diagnose rather that prior experiences.

Mental Illnesses Continued. Anxiety Disorders;-Anxiety is a feeling of worry: nervousness or agitation, often about something that is going to happen-When anxiety persists and interferes with normal, everyday functioning it is an Anxiety disorder. Phobic disorders; when anxiety is related to a specific situation or object , it is called a phobia. General Anxiety & Panic Disorders ; -When a person is anxious and cannot specify a cause for the anxiety it is called a general anxiety disorder. -When attacks of extreme anxiety come and go for no specific reason it is called a panic disorder. -A person with a panic disorder can be anywhere when he or she suddenly starts to feel panicky or extremely anxious.

Mental Illnesses ContinuedSometimes people respond to anxiety by letting an idea or thought take over their mind. An idea or thought that takes over the mind and cannot be forgotten is called an obsession. A person with an obsession that leads to a compulsion, an unreasonable need to behave in a certain way has an obsessive-compulsive disorder. Affective DisordersWhen a person is overwhelmed by sad feelings for months and stops being able to carry out everyday activities, it is called clinical depression. Clinical depression can caused by a stressor, or it can be a symptom of another disease, such as alcoholism. Depression tends to run in families.Not all depressed people are put in a hospital or clinicIf a depressed person becomes extremely withdrawn, dangerous, or suicidal, it may be necessary for the person to enter a hospital for treatment. Some teenagers who develop clinical depression lose interest in most of their usual activities and become active or put themselves in risky situations. Anyone who has the symptoms of clinical depression should seek help from a parent, teacher, guidance counselor, physician, or another health-care professional.

Affective Disorders ContinuedPeople who suffer from a manic-depressive disorder shift from one emotional extreme to another for no apparent reason.During a manic episode, manic depression usually become overly excited and restless.The may also have rapid speech, difficulty concentrating, and poor judgment. Manic depression can be treated with a combination of psychotherapy and drug therapy. Drug therapy is the use of special medications to relieve some or all the symptoms of a mental disorder. People with more severe cases of manic depression may need to be hospitalized or undergo treatment. Eating DisordersAnorexia nervosa is a refusal to eat normally or to retain food in the body . A person suffering from anorexia nervosa can starve to death.

Bulimia is another eating disorder found among teenage girls. Individuals go on eating binge followed by purging, or getting rid of the food they have eaten. Often bulimics may also have some serious physical problems, including damaged kidneys, teeth gums, stomach, and heart.Somatoform DisordersA mental disorder in which a person complains of physical symptoms, such as pain, but there is no underlying physical cause for the symptoms is known as somatoform disorder.Hypochondria Personality DisordersA personality disorder is characterized by behavior that is inflexible and interferes with a persons pursuit of a happy, healthy lifeBecause personality traits usually are deeply entrenched by young adulthood, these disorders often require long-term treatmentThe compulsion to do things in a set way over and over again is called compulsive personality disorder.Persons with passive-aggressive personality disorders depend on others to direct them.Some mental health specialists think that a passive-aggressive personality disorder has its roots in a childhood disorder called an oppositional disorder.An oppositional disorder is characterized by behavior that causes constant conflict with others. Personality Disorders ContinuedPeople who are totally withdrawn from others, who show no warm feelings toward other people, may suffer from schizoid personality disorder.They often avoid contact with others. A dissociative disorder is a mental disorder in which persons become disconnected from, or dissociated from their former identity.

Personality DevelopmentThe Fathers of Modern PsychologyFreudEricksonMaslow FREUDHis process of though comes to the conclusion that The personality consists of 3 parts; Id, Ego, & Superego.-Id; consists of biological urges. For example hunger , thirst , and physical pleasure.-Ego; thoughtful decision making part of the personality. For example if the Id urged you to eat the Ego would help you find food. -Superego; knowledge of right and wrong, your conscience. For example the Superego would direct you not to steal the food that your Id urges you to find. Peoples minds operate at two levels of thought .-Conscious thoughts; thoughts of which a person is aware. -Unconscious thoughts; thoughts of which a person isn't aware . For example a forgotten childhood memory.

ERIKSON

MASLOW

Suicide: signs and prevention