stress management 101 - school nutrition...top causes of stress in the u.s. stress stressor 1 job...
TRANSCRIPT
Lois Coleman, MS, CHES
July 15, 2013 at 3:30 PM
STRESS MANAGEMENT 101
PRESENTATION OUTLINE
• What is stress?• What is a stressor?• How does the body respond to stress?• What can I do to manage stress?
DID YOU KNOW?• According to the CDC people who suffer from chronic stress
are 4.5 times more likely to die from a heart attack or stroke.
• More than half of all deaths between the ages of 1 and 65 result from stressful lifestyles.
• An American Psychological Association survey found that around two-thirds of all office visits to family doctors are due to stress related symptoms.
RISK FACTORS
• Occupation• Sex• Race• Age
WHAT IS STRESS?
Stress is the reaction people have to excessive pressures or other types of demands placed on them.
DEFINITION OF STRESS
S = P > R
Stress occurs when the pressure is greater than the resource.
• Causes anxiety or concern • Can be short or long-term• Is perceived as outside of our
coping abilities• Feels unpleasant• Decreases performance• Can lead to mental and
physical problems
• Motivates, focuses energy
• Is short term• Is perceived within our
coping abilities• Feels exciting• Improves performance
IS ALL STRESS BAD STRESS?Eustress Stress Distress Stress
WHAT IS A STRESSOR?
The stimulus that causes stress…
• External
• Internal
EXTERNAL STRESSORS
• Environmental• Social• Work• Family and relationships• Daily life
ENVIRONMENTAL STRESSORS
• Noise• Temperature• Pests• Air Quality• Crime
SOCIAL STRESSORS
• Discrimination • Harassment• Isolation• Lack of support system• Gossip• Pressure
WORK STRESSORS
• Rules• Regulations• Deadlines• Exhausting workload• Insufficient pay • Conflicts
• Disagreements• Buying a new home• Moving• Being a caretaker
• Death• Marriage• Divorce• Birth
FAMILY AND RELATIONSHIP STRESSORS
DAILY LIFE STRESSORS
• Household chores• Misplaced keys• Errands• Commuting• Mechanical breakdowns
INTERNAL STRESSORS
• Negative self-talk• Personality traits• Mind traps
NEGATIVE SELF-TALK• Pessimistic Attitude
• Over Analyzing
• Self-Criticism
PERSONALITY TRAITS• Overly Assertive
• Lack of Assertiveness
• Perfectionism
• Workaholic
MIND TRAPS
• Unrealistic expectations or beliefs• Taking things too personally • All or nothing thinking• Fears or apprehensions• Low self-esteem
IDENTIFYING STRESSORS BY MAGNITUDE
• Accidental Hassles• Major Life Changes• Ongoing Problems
Top Causes of Stress in the U.S.
Stress Stressor
1 Job Pressure Co-Worker Tension, Bosses, Work Overload
2 Money Loss of Job, Reduced Retirement, Medical Expenses
3 Health Health Crisis, Terminal, or Chronic Illness
4 Relationships Divorce, Death of Spouse, Arguments with Friends, Loneliness
5 Poor Nutrition Inadequate Nutrition, Caffeine, Processed Foods, Refined Sugars
6 Media Overload Television, Radio, Internet, E-Mail, Social Networking
7 Sleep Deprivation Inability to release adrenaline and other stress hormones
ASK YOURSELF…
What are your top 3 stressors?
1.
2.
3.
• Fatigue• Heartburn • Diarrhea• Constipation• Nervousness• Muscle tension and
aches• Shakiness or tremors
• Heart palpitations• Racing pulse• Excessive sweating• Sleep difficulties• Rashes, hives, itching• Frequent illness• Sweating
PHYSICAL SYMPTOMS
• Lowered productivity• Absenteeism• Eating more or less• Isolating yourself• Neglecting responsibilities• No sense of humor• Excessive smoking and/or
alcohol use• Nail biting• Restlessness• Sleeping excessively
BEHAVIORAL SYMPTOMS
• Difficulty concentrating • Memory lapses • Difficulty making
decisions • Confusion • Disorientation • Panic or anxiety attacks • Excessive worrying
• Irritability• Impatience• Anger• Hostility• Moodiness• Sadness• Intrusive and/or racing
thoughts• Feeling overwhelmed
MENTAL/EMOTIONAL SYMPTOMS
STRESS RESPONSE
GENERAL ADAPTATION SYNDROME
• Alarm Response
• Adaptation
• Exhaustion
• Sudden and involuntary• Increases in breathing,
heart rate, metabolism, and blood pressure
• Liver converts glycogen to glucose
• Changes in vision and hearing
FIGHT OR FLIGHT RESPONSE
ADAPTATION
• The body adapts to the stressors it is exposed to.
• Changes at many levels take place in order to reduce the effect of the stressor.
EXHAUSTION
• The body's resistance to the stress may gradually be reduced, or may collapse quickly.
• The immune system, and the body's ability to resist disease, may be almost totally eliminated.
EFFECTS OF STRESS• Hair• Muscles• Digestive Tract• Skin• Brain• Mouth• Heart• Lungs
ASK YOURSELF…• How do you know when you are stressed?
• Where do you feel stress in your body?
• How do you behave when you are feeling stressed out?
Effective stress management is equipping your mind and body to deal with the
stresses that come your way.
STRESS MANAGEMENT STRATEGIES
• Change your behavior
• Change your thinking
• Change your lifestyle
STRATEGY #1:THE A-B-C METHOD
• A= Awareness
• B= Balance
• C= Control
STRATEGY #2:PRACTICE USING THE 4 A’S
• Avoid the stressor
• Alter the stressor
• Adapt to the stressor
• Accept the stressor
STRATEGY #3:CHANGE THE WAY YOU THINK
STRATEGY #4:LEAD A HEALTHIER LIFESTYLE
• Exercise regularly• Eat a balanced diet• Reduce caffeine and sugar intake• Quit smoking• Use alcohol in moderation• Get enough rest
• Go for a walk• Spend time in nature• Call a good friend• Workout• Start a journal• Listen to music• Watch a comedy
• Read a good book• Plan a vacation• Play with a pet• Take up a new hobby• ______________• ______________• ______________
STRATEGY #5:MAKE TIME FOR FUN AND RELAXATION
STRATEGY #6:SEEK ALTERNATIVES
• Guided Imagery• Meditation• Deep breathing• Yoga• Counseling• Medication
BENEFITS OF STRESS MANAGEMENT• Improves physical health• Improves emotional stability• Improves productivity• Improves quality of life
ACTIVITY
DO WHAT YOU CANWITH WHAT YOU HAVE
WHERE YOU ARE
-THEODORE ROOSEVELT
QUESTIONS