Surviving the Onslaught: Managing Your Stress Against Overwhelming Odds

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Surviving the Onslaught Managing Your Stress
Against Overwhelming Odds

• Presented by
• Wendy Gruver, Texas AM-Commerce
• Steve Saladin, University of Idaho

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What is stress?

• A physical and psychological response to an
  event or events that upset our personal balance
  in some way

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Three categories of stressors

• Frustrations
• Prevent you from meeting your needs or achieving
  goals
• Conflicts
• Two or more incompatible needs or goals
• Pressures
• Expectations of others or demands on self

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The stress reaction
Exhaustion
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Intellectual symptoms

• Feeling incompetent.
• Forgetting things.
• Feeling confused.
• Difficulty making decisions.
• Problems concentrating.

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Intellectual symptoms

• Feeling like you have lost your mind.
• Loss of objectivity.
• Poor judgment.
• Seeing only the negative.
• Repetitive or racing thoughts. 

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Emotional symptoms

• Moody and hypersensitive.
• Depression.
• Restlessness and anxiety.
• Easily irritated, on edge.
• Angry and resentful.

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Emotional symptoms

• Feeling overwhelmed.
• Lacking confidence.
• Apathy.
• Lack of motivation.
• Urge to laugh or cry at inappropriate times.

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Physical symptoms

• Sleep disturbances.
• Fatigue.
• Headaches.
• Digestive problems.
• Muscle tension and pain.

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Physical symptoms

• Chest pain, irregular heartbeat.
• High blood pressure.
• Asthma or shortness of breath.
• Weight gain or loss.
• Skin problems.
• Decreased sex drive.

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Behavioral symptoms

• Increasing alcohol and drug use.
• Isolating yourself from others.
• Eating more or less.
• Neglecting your responsibilities.
• Sleeping too much or too little.

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Behavioral symptoms

• Losing your temper.
• Overreacting to unexpected problems.
• Nervous habits (e.g. nail biting, pacing).
• Teeth grinding or jaw clenching.
• Overdoing activities such as exercising or
  shopping.
• Escape behavior.

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Stress vs. Burnout

• Characterized by over-engagement
• Emotions are overreactive
• Produces helplessness and hopelessness
• Exhausts physical energy
• Leads to anxiety disorders
• Causes disintegration
• Primary damage is physical
• Stress may kill you prematurely, and you wont
  have enough time to finish what you started

• Characterized by disengagement
• Emotions are blunted
• Produces helplessness and hopelessness
• Exhausts motivation and drive, ideals and hope
• Leads to paranoia, detachment, and depression
• Causes demoralization
• Primary damage is emotional
• Burnout may never kill you, but your life may not
  seem worth living

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Lifestyle habits to reduce stress

• Adequate sleep
• Regular sleep schedule
• Connect with others
• Develop a hobby

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Lifestyle habits to reduce stress

• Regular exercise
• Reduce caffeine and sugar
• Balanced, nutritious diet
• Dont self-medicate
• Do something for YOURSELF everyday

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Changing thinking and emotional responses

• Express feelings instead of suppressing them
• Realistic expectations
• Reframe problems
• Maintain sense of humor, andremember . . .
• It could be worse

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Changing thinking and emotional responses

• Dont try to control events or other people
• Anticipate problems
• Plan expect the unexpected
• Delegateand then let it go
• Remember, Poor planning on their part.

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• DOES NOT CONSTITUTE AN EMERGENCY ON YOUR PART!!!

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Meeting the challenge of stress

• Manage time
• Prioritize
• Schedule time for work and recreation
• Delegate
• Use your support network

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Options for reducing stress

• Listening to music
• Aromatherapy
• Deep breathing
• Exercise
• Yoga
• Meditation

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Options for reducing stress

• Massage
• Talking/Sharing
• Scheduling down time
• Relaxation exercises
• Counseling
• Biofeedback

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• The Important thing is to find what works for
  you.
• AND
• DO IT

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Organizational Chart