Three A’s of Stress Management

Awareness Acceptance Action Plan

Awareness of Stress What is stress? What causes stress? What are the results of stress? How do we manage stress to

avoid negative outcomes?

Stress is defined as . . . . . . . . Our body’s physical and emotional

reaction to circumstances or events that scare, aggravate, confuse, excite, or endanger us. (Hamilton McCubbin)

A mismatch between the demands in our lives and the resources we have to deal with those demands. (Great Performance, Inc.)

Stress is defined as . . . . . . . . A state of anxiety produced when

events and responsibilities exceed one’s coping abilities (Richard Lazarus)

The body’s response to any demand. Usually perceived as a mental strain, urgency, or pressure.

Stress is. . . . . . . . . Inevitable and universal—a part of daily

life Personal Positive Negative A result of accumulated small hassles of

everyday life (called stressors) A result of large events (stressors and

crises)

Types of Stress Eustress: good stress (for example,

getting married, getting a promotion) Motivates Is short-term Feels exciting Improves performance Is pleasant and beneficial Is vital for health and well-being Focuses energies and sharpens the mind

Types of Stress Neustress: neutral stress (for

example, an airplane crash in another country)

Types of Stress Distress:

Bad stress: such as death of close friend Acute stress: high intensity, short duration Chronic stress: low intensity, prolonged

time—accumulation of chronic stress is related to heart disease, ulcers,strokes, migraine headaches, allergies, asthma, high blood pressure, colitis, arthritis, skin disorders, and cancer. Up to three-fourths of diseases may be stress-related.

Can be controlled with healthy lifestyles, relaxation, and stress reducing techniques

A Holistic View of Stress Stress is the inability to cope with a

perceived or real (or imagined) threat to one’s mental, physical, emotional, and spiritual well-being, which results in a series of physiological responses and adaptations, known as the stress response, or the “fight or flight”—a survival instinct to fight or run.

The Stress Response No matter if the threat is real (car

accident) or perceived (a noise at night), the stress response occurs.

The stress response occurs in proportion to the perceived danger.

What Happens to the Body During the Stress Response? Increased heart rate Increased blood rate Breathing becomes shallow Vasodilatation of arteries to body’s

arms and legs—muscles tense up Increased serum glucose levels—to

provide energy for fight or flight Immune system shuts down

What Happens to the Body During the Stress Response? Increased free fatty acid

mobilization Increased blood coagulation and

decreased clotting Increased muscular strength Decreased gastric movement Increased sweating to cool body

core temperature

What Causes Stress? To manage stress, we must

recognize it—the causes and the symptoms. Each of us responds to different

stressors in different ways.

“Stressors” or “Triggers” Internal stressors include:

Lifestyle choices: caffeine, not enough sleep, overloaded schedule

Negative self-talk: pessimistic thinking, self-criticism, over-analyzing

Mind traps: unrealistic expectations, taking things personally, all-or-nothing thinking, exaggerating, rigid thinking

Stressful personality traits: Type A, perfectionist, workaholic, pleaser

“Stressors” or “Triggers” External stressors include:

Physical environment: noise, bright lights, heat, confined spaces.

Social (interaction with people): rudeness, bossiness or aggressiveness

Organizational: rules, regulations, “red tape,” deadlines

Major life events: death of a relative, lost job, promotion, new baby

Daily hassles: commuting (traffic), misplacing keys, mechanical breakdowns

Recognizing Stress Symptoms:

Physical Headaches Tight neck and

shoulders Pounding heart Chest pain High blood pressure Upset stomach Fatigue Cold or sweaty hands Eyestrain Excessive sweating

Constipation Diarrhea Nervous tics Rashes Teeth grinding Tightened muscles Sleeplessness Dizziness Faintness Frequent urination

Recognizing Stress Symptoms: Emotions

Depression Anger Irritability Low self-esteem Apathy Impatience Nervousness Anxiety Agitation Feelings of

worthiness

Inability to slow down

Lack of interest in food, sex, life

Inability to concentrate

Restlessness Nightmares Inability to make

decisions

Recognizing Stress Symptoms: Behavior Overeating Increase in smoking or drinking Change in sleeping habits Reckless driving Crying Drug use Negativity

Recognizing Stress Symptoms: Behavior Pacing Fidgeting Nervous habits Yelling Swearing Blaming Hitting or throwing things

Recognizing Stress Symptoms:

Mental

Decrease in concentration and memory

Indecisiveness Mind racing or going blank Confusion Loss of sense of humor

Acceptance of Stress To learn to manage stress we must

answer the following questions: How important is the stressor? Can I control the event?