Stress ManagementStress ManagementTechniques to cope with PressureTechniques to cope with Pressure

WHAT IS STRESS? Stress is a feeling of emotional or

physical tension.

Stress is your mind and body’s response or reaction to a real or imagined threat, event or change.

stress usually occurs in situations people consider difficult or challenging. Different people consider different situations to be stressful.

The threat, event or change are commonly called stressors. Stressors can be internal (thoughts, beliefs, attitudes or external (loss, tragedy, change).

LEVELS OF STRESS

EUSTRESS Eustress or positive

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

DISTRESS Distress or 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.

Types of Stressors

INJURY

Career Pressure

illness

Emotional

Environmental

Physical

Physiologic Signs of Stress

•Increased cardiacIncreased cardiac outputoutput•Increased circulationIncreased circulation

•Increased BPIncreased BP

•Increased sweatingIncreased sweating

•Hyper alertnessHyper alertness

•Increased blood Increased blood sugarsugar

•Decreased stored Decreased stored energyenergy

•Increased fatty Increased fatty acidsacids( full of fats) ( full of fats)

Immediate ChangesImmediate Changes

Long Term Effects

•Increased breakdown of proteinIncreased breakdown of protein

•Increased blood glucoseIncreased blood glucose

•Decreased immune responseDecreased immune response

Emotional Signs of Stress

• Denial• Fear• Depression• Grief• Anger• Worry• Uncertainty

• HopelessnessHopelessness• HelplessnessHelplessness• Feeling lost Feeling lost • Wishing to hideWishing to hide• AnxietyAnxiety• PanicPanic• InappropriateInappropriate EmotionsEmotions

Cognitive Signs & Symptoms

• Difficulty Making Decisions

• Confusion• Difficulty Naming Familiar

Items• Poor Concentration• Blaming Others• Memory Problems• Replaying Events Over &

Over

Behavioral Signs of Stress

• Withdrawal• Suspiciousness• Excessive Humor or

Silence• Increased Smoking,

Alcohol or Food• Change in Activity Level• Angry Outbursts• Crying Spells

Stress response contributes to:

– coronary artery disease (blood related)

– cancer– respiratory

disorders– unintentional

injuries– suicide

HOW TO OVERCOME STRESS

Organize your life:¨ Manage your time¨ Make to do lists

¨ Plan ahead¨ Set mini goals¨ Learn to Plan

Practice Relaxation:¨ Meditation

¨ Deep Breathing¨ Get a Massage

¨ Visualization¨ Take a Bath

¨ Try saying the Serenity Prayer

Stretch¨ Stand up and reach

up¨ Neck stretch: roll

your head in a half circle,starting at one

side, then droppingyour chin to yourchest, then to the

other side¨ Watch a cat stretch

and do the same

Take a break¨ Breath deeply¨ Sit back and

relax¨ Do something you

love¨ Read a good book

¨ Change yoursurroundings

¨ Learn to Play

Communicate:¨ Express your

emotions¨ Talk to a friend

¨ Eliminate negativetalk

¨ Cry¨ Laugh

¨ Learn to live one day at a time¨ Improve your appearance¨ Do something for someone else

(volunteer work)¨ Allow yourself private time everyday¨ Learn to forgive and forget¨ Watch a good movie¨ Listen too your favorite music¨ Eat well¨ Be a positive person¨ Avoid unnecessary competition

Other stress management tips: