Stress: Tools and Tips to De-stress

Lynn McNall, RN, MS, OCNJacqueline Michaels RN, MS, CNE

SUNY Empire State College Student Wellness Retreat, April 11, 2014

About Today

Identify the sources of stress in your life

Recognize signs and symptoms of stress

Identify techniques to evaluate the stress response

Implement practical strategies for dealing with stress

What Stresses You Out…?

Stress and its Reputation

Stress has a bad reputation in our society

NegativeDistress

PositiveEustress

Stress Response

When the body is faced with a situation that:

Frightens or irritates it

OR

Excites or pleases it

The body responds in the same way

chemically, physically, and emotionally.

Activation of the Stress Response

Alarm

Thoughts can begin or extend the stress response

Fight or Flight

Activation of the Stress Response

Resistance

Adaptation

OR

Prolonged stress continues

Activation of the Stress Response

Exhaustion

Occurs without the relief of stressors

Illness

Disease

What is Your Stress Response?

Change in sleep patterns

Change in appetite

Poor concentration or poor memory

Irritability or anger

Emotional outbursts

Nervous habits

Boredom

Frustration

Physical symptoms - illness

Alcohol or drug abuse

Impact of Stress: Work

Drop in performance

Uncharacteristic errors

Missed deadlines

Lower morale

Absenteeism

Attrition

High turnover

Increased overtime

Impact of Stress: Family

Frustration

Lack of patience

Feeling overwhelmed

Lack of engagement

Impact of Stress: School

Drop in performance

Uncharacteristic errors

Missed assignments

Frustration

Absenteeism

Lack of participation

Impact of Stress: Health

High Blood Pressure

Colitis

Heart Attacks

Frequent colds

Sore throat

Chronic Fatigue

Depression

Suicide

Stress Management

Response will depend on:

Individual’s perception of stressors

Past experiences with these stressors

Mental and physical well being at the time stressor presents

Perception:Foster a Positive Self-

Concept

Set realistic self-expectations (control)

Make room in your schedule for self

Stop the negative monologue

Emphasize your positives

Accept recognition

Acknowledge accomplishments

Experience:Break the Cycle

De-stress “in the moment” – remove yourself from the stressor

Develop new habits which regularly remove you and distract you from stressors

Often can’t change the situation causing the stress – focus on changing your reaction to it

Be aware of your feelings and that you are reacting to stress

Develop active as opposed to reactive methods of dealing with stress.

Decompression Tactics

Laughter is the best medicine – humor; even smiling!

Chat with a friend

Chat with yourself

Take a short brisk walk

Sit quietly and “meditate”

Rehydrate

Take a powernap

Try Aromatherapy

Cry

Wellness:Body-Mind-Spirit

Diet

Hydration

Avoid toxins

Exercise

Sleep (and rest)

Play time

Sense of purpose

Spiritual

Reduce Stress in Your Life

Keep channels of communication open

Clarify expectations related to performance

Compassion and humanity

Give positive feedback

Decompress ….

Helpful Tools

SUNY Empire State College Health & Wellness

Helpful Tools

American Heart Association

National Institute of Mental Health

Find Your Relaxation

Relaxation Video

http://www.youtube.com/watch?v=X7iBnp8T6nY#t=228

Balance – do “better”

References American Heart Association. (2013). Stress Management.

Retrieved from: http://www.heart.org/HEARTORG/GettingHealthy/StressManagement/Stress-Management_UCM_001082_SubHomePage.jsp

National Institute of Mental Health. (2013). Sheet on Stress. Retrieved from: http://www.nimh.nih.gov/health/publications/stress/fact-sheet-on-stress.shtml

Smeltzer, S. Bare, B. Hinkle, J., & Cheever, K. (2010) Brunner and Suddarth’s Textbook of medical-surgical nursing (12th ed.). Philadelphia, Lippincott, Williams and Wilkins.

SUNY Empire State College. (n.d.). Health and Wellness. Retrieved from http://www.esc.edu/collegewide-student-services/health-wellness/

TheHonestGuys. (2014, January 5). Guided mediation – deep relaxation [video file]. Retrieved from http://www.youtube.com/watch?v=X7iBnp8T6nY#t=228