Stress Management

KNR 253

Why Study Stress & Stress Management?

To become more effective in managing our own stress

To learn skills we can use in teaching stress management to our clients

To assist our clients become more effective in managing their stress

What Is Stress?

What words do you associate with stress?

What does your body feel like when under stress?

How would you define stress?

Stress Defined

Nonspecific response of body to any demand placed on it

A demand requires that we readjust or adapt to stimuli in order to reestablish normalcy of system (ourselves)

Seyle

Perception of stressor leads to the physical changes that individuals experience, resulting in the emotional feelings of stress

Dattilo, 2000, p. 216

2 Types of Stress

Distress Bad stress High blood pressure, ulcers, heart problems,

strokes Eustress

Good stress Optimal arousal, enjoyment, self-esteem,

competence Dattilo, 2000

Stress Categories Acute

Life events with clear onset & offset Losing a job, changing school, family holiday party, car problems

Trauma Event occurs suddenly & unexpectedly, is out of the ordinary, has potential

to create lasting problems September 11, war, tornado, flood

Chronic Doesn’t necessarily start from just 1 event, can develop over a long period of

time, has a longer course than acute, & may not be resolved Being a single caregiver, being a caregiver of a parent with Alzheimer’s,

living with long-term illness or disability, poverty Daily hassles

Which of these have you experienced?

Sources of Stress

1. Environment (weather, noise, pollution, traffic)

2. Social (deadlines, $ problems, job interviews, presentations, disagreements, loss of loved ones, demands for your time and attention)

3. Physiological (lack of exercise, sleep, aging, poor nutrition, injuries, illness)

4. Thoughts (changes in environment or body determines when to turn on the “emergency response”, how interpret criticism)

Fight or Flight Response

Appropriate historic response to stress Body still responds in this manner today A problem (imagined or real) causes cerebral

cortex to send message to hypothalamus to make changes in your body

(e.g. heart rate, breathing, muscle tension, metabolism, blood pressure, feet/hands get cold, butterflies, pupils dilate, vision and hearing become more acute)

Recent research: Men more fight or flight; women more tend and befriend

Signs and Symptoms Related Cognitive

Symptoms Forgetfulness Inability to concentrate Disorganized thought

processes Preoccupation Lack of attention to detail Blocking Blurred vision Negative self-talk Decreased coordination Slowed psychomotor

responses

Related Physical Indicators Increased heart rate Elevated blood pressure Tightness of chest, neck, jaw,

and back muscles Shallow breathing Insomnia or fatigue Headaches Stomach upset Chronic pain Urinary tract problems Immune system compromised Susceptible to minor illnesses

Signs and Symptoms Continued

Related Emotional Indicators Depression Withdrawal Anxiety Decreased self-esteem Diminished interests Restlessness Nightmares Impatience Obsessive thinking Crying Helplessness Isolation from others

Behavioral Symptoms Impatience Compulsive behavior Hostility/anger Withdrawal Overeating, smoking,

substance abuse Loss of appetite Aggressive behavior Isolation Prone to accidents

Stress

Can’t avoid it Not all bad – in fact is desirable and essential How you respond to stress experiences

determines the impact stress has on your life

Worksheets

Tactics for Coping with Stress

Performance and efficiency actually improve with increased stress – until it maxes out

Stress management means finding the right types and amount of stress – given your personality, priorities, and life situation so that you can maximize performance and satisfaction

Learning coping strategies and stress management techniques are helpful when stress is negatively impacting

Coping Strategies

Leisure companionship Leisure that is shared

Leisure palliative coping Leisure that allows for escape or refreshing

Leisure mood enhancement Leisure that produces positive moods &

decreases negative moods Iwasaki & Mannell, 2000

Coping Techniques

Refuting Irrational Ideas Thought Stopping Worry Control Goal Setting Time Management

Stress Management Change Environmental Stressors

Altering the environment, change the physical environment, thorough school preparation, financial security, stable home life

Change Physical Stressors Exercise, nutrition, reduce poisons, adequate sleep and

rest, relaxation techniques, sense of humor Change Cognitive Stressors

Realistic goals, understanding stress and its effects, time-use skills, more effective communication with others, address situations directly (assertiveness), conflict resolution, cognitive behavior therapy, surrender, control negative thinking

Relaxation TechniquesAustin, 2004 (Potential lab areas)

Breathing Progressive Relaxation Meditation (Relaxation

Response) Visualization Autogenics Biofeedback Self Hypnosis

Nutrition Exercise/stretching Physical Activity Yoga T’ai Chi Massage

Other Stress Busters

Music Aromatherapy Acupuncture Taking walks Reading Art work Sauna

Steam bath Baths Spiritual retreats Nature Things that work for

you

Progressive Relaxation

Stress Management

Goal Setting

And

Time Management

Goal Setting & Time Management

How can I get more done in less time? Constant rushing Frequent lateness Low productivity, energy, & motivation Frustration Impatience Chronic vacillation between alternatives Difficulty setting and achieving goals Procrastination

Goal Setting & Time Management

People who effectively mange their time have learned to structure their lives so that they focus most of their time and energy on what is MOST important to them and minimize the time spent on activities they do not value.

Where to Begin

Values Define goals Develop a plan for reaching them

Clarifying your values

Career Health Home Family Spirituality Finances Leisure

Learning Creativity Happiness Peace of mind Communication Others…

Knowing Gives you Direction

Focus the majority of time on these values When looking at alternatives, values will

influence your decision

Order Your Values

Take the list that you have developed and order your values from the most to the least important to you.

Example 1. Family 2. Financial security 3. Health 4. Creativity 5. Nice home 6. Friends 7. Travel 8. Honesty

Setting Goals

Designing Effective Goals Real Specific Want to achieve within your reach Example: I want to be a champion race car driver

and finish first in the Indianapolis 500 three years from now.

5 Crucial Questions

1. Is this a goal that you really want to devote a lot of time and energy to accomplish?

2. Is this goal consistent with your highest values?

3. Is this goal achievable?4. Is this goal positive?5. Are your goals in balance?

Balancing Your Goals

Do you have an equal amount of short-term, medium-term, and long-term goals? Enjoying later or the here and now

Are your short-term and medium-term goals compatible with your long-term goals?

Do you periodically reassess your goals to make sure that they are still what you want? New information and insights Be flexible

Developing an Action Plan

Specific steps to take in order to achieve your goals Well thought out and specific goal Description of resources Correct order Monitor progress How to overcome barriers/limitations to stay motivated

Include what would make you procrastinate Rewards

Evaluate How You Spend Your Time

Real time Underestimate how long it takes to do things Forget unplanned activities

Journal Evaluate Time Log

What things are in line or not in line with your values & goals?

Are activities violating your values? Are values being neglected or ignored?

Time Management

Effective time-management skills can help minimize Deadline anxiety Procrastination Job fatigue

Combating Procrastination What distasteful activity are you ignoring?

Stop worrying Start small Count the cost Look for hidden rewards Confront negative beliefs Double your resistance Take responsibility for each delay Tie a distasteful activity to an activity you know you will do Reward yourself for doing activities that are unpleasant to you Finish things

Organizing your timeWhat do you do?

1. Purchase an organizer2. Post copies of your values, goals, plan, self-

contract in places where you will be reminded3. Make sure your daily list reflects your longer term

goals4. Plan for efficiency5. Minimize time wasters6. Learn to say “no”7. Make a list of things to do when waiting

More time strategies

8. Set aside several short periods of quiet time/day

9. When doing a hi-priority activity, focus full attention

10. Arrange environment to support values11. Don’t waste time on decisions that involve

equally attractive or inconsequential alternatives12. Reward yourself for improving your time

management.

Organizing your day

At the beginning of each day, develop a to-do list-sort into:

Top drawer – essential and most desired Middle drawer – could put off, still important Bottom drawer – easily put off with no harm done

Lab: Relaxation Techniques/Stress Management

Session which has a focus on relaxation techniques or stress management

OR

Session that focuses on time management