Stress%20Management

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Stress Management

• Managing the Stress and Pressures of Life

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What is Stress?

• Most people think stress is having to confront a
  particular unpleasant or tough situation.
• Technically, these anxiety-filled events-such as
  taking a big test, taking your drivers license
  test, asking out a certain someone or having an
  argument with a friend- are called stressors.
• The wear and tear they cause us is the
  stress.

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How to Recognize the (Physical, Emotional, and
Behavioral) Signs and Symptoms of Stress

• Symptoms of Stress
• Headaches
• Continued feelings of being annoyed and irritated
• Low energy or bouts of food cravings
• Dramatic change in food cravings
• Feeling like a victim, feeling trapped
• Outbursts of temper
• Pains in the lower part of your neck or shoulders
• Feeling blue, or lonely
• Lack of interest in things once enjoyed (such as
  time with friends)

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Symptoms of Stress cont.

• Heart Pounding or racing
• Nausea or upset stomach
• Sleep difficulties (too much/too little)
• Difficulty making decisions
• Loss of concentration
• Can you think of any other signs/symptoms?

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STRESS REACTION

• 1. The Alarm Phase
• 2. The Resistance Phase
• 3. The Exhaustion Phase

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The Alarm Phase

• The first phase of stress alerts the body to the
  stressful encounter- warning it that its time to
  make what we call a fight-or flight response.
  In other words, the body gears up to take action.
  
• Do you remember how your heart pounded when a
  speeding car wheeled around the corner, taking
  you by surprise?
• Can you remember trying to catch you breath after
  being frightened?
• Have you ever had knots or butterflies in
  your stomach before taking a test or making a
  presentation in front of your class?

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The Resistance/ Adaptation Phase

• Almost immediately following a stressful event,
  the body attempts to return to its normal
  balance. We call returning to normal, a state
  of calm and normal functioning.
• In this phase, the body works to reverse the
  process described in the alarm stage, but only if
  it believes that the stressful encounter is over.
• But, if your body senses that danger is still
  present-you are still greatly worried or
  frightened-then the body replaces its temporary
  and emergency responses with more fixed one.
  Muscle tension is a good example of this kind of
  replacement response.
• This is not a good thing because a great deal of
  energy and body nutrients are depleted.

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The Exhaustion Phase

• When your body is under a period of prolonged and
  intense stress, it gets exhausted. Sometimes this
  is referred to as burnout.
• Do you feel drained after a big test?
• Prolonged stress can be dangerous over time
  because when you are under stress, your body uses
  your reserve of essential vitamins and minerals.

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What to do?

• When you are in the midst of a long period of
  stress in your life, its especially important to
  take care of yourself.
• Getting enough rest
• Eating the essential high-quality of foods to
  restore your body e.g. fresh fruits, vegetables,
  and whole grains
• Exercise helps burn up excess stress
• How do you handle stress?

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How to think your way through stressful times.

• Thinking clearly-and logically- can help you stay
  calm and cool under pressure (and maybe even out
  of trouble!)
• Remember ABC
• A( your thinking) B (your behavior) C (the
  probable outcome of the situation).
• Keeping in mind that what you think determines
  your behavior what can influence what happens
  next.

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Think through Cont.

• Seeing the Bright Side of Things Can Help You
  Redirect Stress
• Looking at life this way- making a point of
  finding the good in situations- is a great way to
  redirect the negative energies of stress.
• Looking for the positive is a real asset when
  faced with a stressful situation.

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Thinking through cont.

• Solving Problems Effectively- Or, How to Decide
• 1. What is the problem?
• 2. How can I solve it?
• 3. What are the consequences of each proposed
  solution (action)?
• 4. What is the plan?
• 5. How did I do?

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Coping Skills How to Talk your Way Out of a
Stressful Situation

• Have you ever been in a stressful situation and
  then made it worse because of something you
  said-or didnt say?
• Have you ever had the right words, but then
  bashed what could have been a good thing- and
  all because of the tone (or the attitude in which
  you said the words) were all wrong?
• Have you ever just assumed that you knew what the
  other person was thinking?
• Have you ever been totally wrong?
• Have you ever been sure of how someone felt-
  without ever hearing it from them?
• Sometimes we add to the stress of a situation
  (0r create it ) by the way we express ourselves.
• Or FAIL TO LISTEN!

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Listening Attentively

• Listening attentively defuses stress because the
  other person feels heard.
• Having someone trying to understand your position
  is calming and soothing.

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• Listening attentively defuses stress because it
  increases understanding- and reduces
  misunderstandings.

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• Listening attentively leads to conflict
  resolution.
• Learning why someone is stressed allows you to
  decide if there is anything you can do (or you
  wish to do) to resolve the problem.

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• Listening attentively defuses (and can prevent)
  defensive behavior.
• When you are actively paying attention to
  someone, it reduces the chances that the listener
  is going to be defensive.

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Four Listening Tips

• 1.Dont fake attention. Even if you decide
  that what the other person has to say is not of
  consequences, dont fake attention.
• 2. Dont interrupt.
• Wait until the other person has had
• the opportunity to say what he or she has to
  say before you begin to speak.

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Four Listening Tips

• 3. Listen between the lines.
• Listen to content, but also pay attention to
  the needs and motives behind the words.
• 4. Listen without judging.
• No one wants to be in the company of those who
  are more than willing to hand out a judgment.

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Five Cool Tips on How to BEST be Assertive

• 1. Eye Contact
• 2. Posture
• 3. Voice

• 4. Words
• 5. Responsibility

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Six Positive Ways to Cope

• 1.Tell your parents
• 2. If you cant tell your parents, confide in
  someone you trust.
• 3. Join a support group.
• 4. Seek the help of a professional counselor.
• 5. Let your beliefs comfort you.
• 6. Be extra good to yourself.