How to manage stress in your life

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MANAGING STRESS

• How to manage stress in your life

For more information, contact Miranda13_at_email.uoph
x.edu
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Instructions for moving through this course

• Each slide will advance automatically when you
  click on the button.
• You can guide yourself through the course at your
  own pace.

To advance please click on the Next Slide button
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Additional Instructions for moving though course

• During the course you will be asked questions to
  test the knowledge that you have learned.
• Navigation buttons will be available for your use
  to advance through the slides and to check your
  answers.
• Once you have checked your answers you may click
  on the return to course button.

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Course Objectives

• You will be able to identify the common causes of
  stress.
• You will also be able to make good choices about
  managing your stress.

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Overview
What is Stress?
What is Stress?
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STRESS

• Stress is the uncomfortable gap between how we
  would like our life to be and how it actually is.
  
• Stress affects all aspects of our life but if
  managed correctly can be controlled.

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Lifes Stressors

• Getting married
• Becoming a parent
• Serious illness or injury
• Death of a loved one
• Money problems

• Moving
• Changing schools
• Retirement
• Separation or divorce
• Children leaving home
• Changing jobs

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Identifying StressDo any of these relate to
your life?

• Working long hours
• Conflicts with co-workers
• Sleeplessness

• Frequent Headaches
• Depression
• Hard to concentrate
• Irritability

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There will always be stress, but some stress can
be avoided.

• You have to take someone to the airport that is
  located two hours away. You leave two hours
  before the flight and run into traffic.

• Taking on an extra project to challenge yourself
  when you have the extra time.

Avoidable stress
Good Stress
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Planning ahead can help to eliminate stress.
Here are some tips.

• Keep a calendar
• Dont take on more than you can handle
• Learn to say no
• Work on one project at a time when possible
• Leave room for down time in your schedule

• Prioritize your day
• Make a to do list
• Leave time in your schedule for last minute
  emergencies
• Dont sweat the small stuff

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Test Your Knowledge
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How can we avoid too much stress?

1. Plan and make to do lists
2. Adding more to a already busy schedule.
3. Sweat the small stuff.

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What is not one of lifes major stressors?

1. Getting a pay raise
2. Getting Married
3. Winning Lotto

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Your answer is Correct.
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How to Deal with Stress
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Some dangerous ways of dealing with stress

• Drinking alcohol
• Overeating
• Getting Angry
• Taking drugs
• Ignoring the stress

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Healthy ways of dealing with stress

• Exercise
• Diet
• Listen to music
• Talk to a friend
• Meditation
• Taking time out to relax

..\Local
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Music-Stress Connection

• Music can be very soothing and relaxing.
• Listening to soft music in your car or at home
  can relieve stress.
• Playing music during exercise or down time is a
  great way to relieve stress.

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Talking to a Friend

• Just getting something stressful off your chest
  can be a huge stress reliever.
• Speaking to a friend or speaking to a
  professional counselor is a healthy way to
  relieve your stress.
• Knowing that you have an outlet is a stress
  relief.

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Meditation

• Finding time to relax your mind each day will
  help prevent stress.
• If the stress is already there, than taking a few
  moments in a quiet place can help calm you down.
• Prayer and Yoga are just a few ways to meditate.

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Food-Stress Connection

• People use food as a stress reliever.
• Many times when we feel stressed out we turn to
  food, this is called emotional eating.
• Food should not be a comforter.

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Test Your Knowledge
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Choose the best answer

• Name a healthy way to relieve stress?
• Take pills
• Have a drink
• Exercise

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Why is food a bad outlet for stress?

• It is high in calories
• It tastes too good
• It can turn you into an emotional eater.

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Congratulations you have just completed the Course

• You should be able to prevent avoidable stress.
• You should know some common ways to relieve
  stress.

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The following are some stress relieving exercises
for you to try. The exercises will require some
time and a quiet place. Please hit the Next
Slide button to view the exercises.
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Hot Tub

• Enter the bath tub and relax.
• Focus on your breathing.
• Exhale and let chest and belly expand as you
  inhale.
• You should begin to feel lighter and lighter.
• Imagine you are relaxing in a bubbling spring.

• The steam water enfolds around you.
• Gently massage your skin.
• Watch as your tension evaporates.
• Enjoy the warmth.
• When ready, return to the routine of your
  day..refreshed..revitalizedunworried..
• Take the peace of this place with you.

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Revitalize Your Eyes

• Gently close your eyes and relax as much as
  possible
• Take a deep breath and allow your mind to clear
• Draw your attention inward and let your eyes
  relax by visualizing the color black
• Now use your thumbs or middle fingers to massage
  the pressure point along the ridge of your eyes

• Second pressure point are on either side of the
  bridge of the nose find it and grasp it with our
  thumb and massage it by squeezing up and down to
  the 8-count.
• Rest and repeat

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Sigh of Relief

• Sighing is the bodys natural way to release
  tension and get more oxygen.
• Sighing exercises the diaphragm, deepens
  breathing and relaxes tight jaw and throat
  muscles.

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References

• Tubesing, Nancy Tubesing Donald. 1990.
  Structured exercises in Stress Management.
• U.S. Army Center for Health Promotion. 1990.
  Targeting Health Stress Management.