Stress ManagementStress Management

Presented by the Tomás Rivera CenterArranged by Dionne S. Davila, M.A

What Is StressWhat Is Stress

Stress is the body’s automatic response to Stress is the body’s automatic response to any physical or mental demand placed on it.any physical or mental demand placed on it.

Adrenaline is a chemical naturally produced Adrenaline is a chemical naturally produced in our body as a response to stress . in our body as a response to stress .

Fight or Flight response is illicited.Fight or Flight response is illicited.

Is All Stress Bad?Is All Stress Bad?

Moderate levels of stress may actually Moderate levels of stress may actually improve performance and efficiencyimprove performance and efficiency

Too little stress may result in boredomToo little stress may result in boredom

Too much stress may cause an Too much stress may cause an unproductive anxiety levelunproductive anxiety level

Identifying StressorsIdentifying Stressors

Situations, activities, and Situations, activities, and relationships that cause ‘trauma’ to relationships that cause ‘trauma’ to

one’s physical, emotional, or one’s physical, emotional, or psychological selfpsychological self

StressorsStressors SchoolSchool WorkWork FamilyFamily RelationshipsRelationships LegalLegal FinancesFinances Health/illnessHealth/illness EnvironmentEnvironment Living SituationLiving Situation

Negative Effects of StressNegative Effects of Stress1. Physical1. Physical- Weight gain/lossWeight gain/loss- Unexpected hair lossUnexpected hair loss- Heart palpitationsHeart palpitations- High blood pressureHigh blood pressure2. Emotional2. Emotional- Mood swingsMood swings- AnxietyAnxiety- Can lead to depressionCan lead to depression• Can also lead to unhealthy coping Can also lead to unhealthy coping

strategies (i.e. alcohol, drugs, etc)strategies (i.e. alcohol, drugs, etc)

Managing StressManaging Stress Stress Relief StrategiesStress Relief Strategies

1. Body relaxation excercises1. Body relaxation excercises- breathing techniques- breathing techniques- guided imagery- guided imagery

2. Physical exercise2. Physical exercise-yoga-yoga-work out routine-work out routine

3. Meditation3. Meditation4. Counseling4. Counseling

-talk therapy-talk therapy-life coaching-life coaching

Other Helpful tips Other Helpful tips

Changing perceptions and expectationsChanging perceptions and expectations Break jobs/tasks into manageable partsBreak jobs/tasks into manageable parts Set reasonable/realistic goalsSet reasonable/realistic goals Avoid procrastinationAvoid procrastination Set boundariesSet boundaries Don’t compromise your values/beliefsDon’t compromise your values/beliefs Schedule “me” timeSchedule “me” time

Benefits of Stress ManagementBenefits of Stress Management

Physical health gets betterPhysical health gets better-more energy and stamina-more energy and stamina

Emotions stabilizedEmotions stabilized-positive attitude-positive attitude-hopeful/happier-hopeful/happier

Ability to focus improvedAbility to focus improved-able to learn and achieve-able to learn and achieve

RelaxRelax Our brain fires electrical waves at 14 or more Our brain fires electrical waves at 14 or more

cycles a second. cycles a second. These are These are betabeta waves and are great for getting waves and are great for getting

tasks done, but not for learning new things.tasks done, but not for learning new things. Taking a few minutes to relax deeply slows your Taking a few minutes to relax deeply slows your

brain waves down.brain waves down. These slower waves are These slower waves are alphaalpha waves. waves. They occur at between 7 and 14 cycles a secondThey occur at between 7 and 14 cycles a second Studies show Studies show alphaalpha waves improve learning. waves improve learning.----”OnCourse” by Skip Downing----”OnCourse” by Skip Downing

The Key Word Is….The Key Word Is….

BalanceBalance