Stress Management

High School Group 3Cortez,Anne; Cortez,Feliza; Cristi,Frendi; Cruz,Denise; Cruz,Ferdinand;Cruz,Karen;

Cruz,Belle; Cruz,Mariz; Cua,Ronald

Stress

• Non-specific response to a demand• A product of change• Any situation, good or bad, that causes you to

readjust• Mind and body’s response or reaction to a real

or imagined threat, event or change

Stressors

• Internal– Thoughts– Beliefs– Attitudes

• External– Loss– Tragedy– Change

Stressors

• Physical – external factors• Social – caused by interaction between an

individual and his/her environment• Psychological – strong emotions can be

brought on by external or internal factors

Levels of Stress

Eustress

• Positive stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished

Distress

• Negative Stress occurs when your level of stress is either too high or too low and your body and/or mind begin to respond negatively to the stressors

Stages

Alarm Stage

• Psychological changes• Disrupts the body’s normal balance and

immediately you body begins to response as effectively as possible– Increased Heart rate– Increased respiration– Decreased temperature– Adrenaline rush

Resistance Stage

• Body tries to cope or adapt to the stressors– Behavior Indicators: lack of enthusiasm for family,

school, work or life in general, withdrawal, change in eating habits, insomnia, hypersomnia, anger, fatigue

– Cognitive Indicators: poor problem solving, nightmares, hypervigilance

– Emotional Indicators: tearfulness, fear, anxiety, panic, guilt, agitation, depression, overwhelmed

Exhaustion Stage

• Stressor is not being managed effectively and the body and mind are not able to repair the damage– Digestive disorders, withdrawal, headaches,

tension, insomnia, loss of temper

Kinds of Stress

• Short Term – the kind of stimulus that represents a challenge or threat which cause an alarm reaction and then elicits a response which resolves the situation.

• Long Term – a condition in which we experience a continual barrage of unresolved stimuli

Kinds of Stress

• Appraisal Stage – the first opportunity in which a person’s belief systems, past experience, and personality determine if a specific situation will be successful.

• Coping Stage – the second opportunity where the person determines whether the response will be either positive or negative

A-Z of Stress Management

ABC

• Always take time for yourself, at least 30 minutes per day.

• Be aware of your own stress meter: Know when to step back and cool down

• Concentrate on controlling your own situation, without controlling everybody else.

DEF

• Daily exercise will burn off the stress chemicals.

• Eat lots of fresh fruit, veggies, bread, and water, give your body the best for it to perform at its best.

• Forgive others, don’t hold grudges and be tolerant – not everyone is as capable as you…

GHI

• Gain perspective on things, how important is the issue?

• Hugs, kisses and laughter: Have fun and don’t be afraid to share your feeling with others.

• Identify stressors and plan to deal with them better next time….

JKL

• Judge your own performance realistically; don’t set goals out of your own reach.

• Keep a positive attitude, your outlook will influence outcomes and the way others treat you.

• Limit alcohol, drugs and other stimulant, they affect your perception and behavior.

MNO

• Manage money well, seek advice and save at least 10% of what you earn.

• No is a word you need to learn to use without feeling guilty.

• Outdoor activities by yourself, or with friends and family, can be a great way to relax…..

PQR

• Play your favorite music rather than watching television.

• Quit smoking: It is stressing your body daily, not to mention killing you too.

• Relationships: Nurture and enjoy them, learn to listen more and talk less……

STU

• Sleep well, with a firm mattress and a supportive pillow; Don’t over heat yourself and allow plenty of ventilation.

• Treat yourself once a week with a massage, dinner out, the movies: Moderation is the key.

• Understand things from the other person’s point of view…….

VWX

• Verify information from the source before exploding.

• Worry less, it really does not get things completed better or quicker.

• Xpress: Make a regular retreat to your favorite space, make holidays part of your yearly plan and budget………..

YZ

• Yearly goal setting: Plan what you want to achieve based on your priorities in your career, relationships, etc.

• Zest for life: Each day is a gift, smile and be thankful that your are a part of the bigger picture…………

Distress Relief Strategy

• Get Physical– Relax neck and shoulders– Take a stretch– Get a massage– Exercise

Get Mental

• Count to 10• Control your thoughts• Fantasize• Congratulate yourself• Ignore the problem if appropriate, after

evaluation• Perform self maintenance• Talk to a counselor

Get Spiritual

• Meditate• Pray• Remember your purpose

Use your body and mind together

• Take a break• Get hug therapy• Try progressive relaxation• Try yoga• Try aroma therapy• Laugh

Develop New Skills

• Prioritized daily tasks• Learn something• Practice a hobby

Thank You!!!!!