Stress ManagementStress Management

Managing the Stress and Managing the Stress and Pressures of LifePressures of Life

What is What is StressStress??

Most people think stress is having to Most people think stress is having to confront a particular unpleasant or tough confront a particular unpleasant or tough situation. situation.

Technically, these anxiety-filled events-Technically, these anxiety-filled events-such as taking a big test, taking your such as taking a big test, taking your driver’s license test, asking out a certain driver’s license test, asking out a certain someone or having an argument with a someone or having an argument with a friend- are called “stressors.”friend- are called “stressors.”

The “wear” and “tear” they cause us is the The “wear” and “tear” they cause us is the “stress.”“stress.”

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

StressStressSymptoms of StressSymptoms of Stress

HeadachesHeadaches Continued feelings of being annoyed and irritatedContinued feelings of being annoyed and irritated Low energy or bouts of food cravingsLow energy or bouts of food cravings Dramatic change in food cravingsDramatic change in food cravings Feeling like a victim, feeling “trapped”Feeling like a victim, feeling “trapped” Outbursts of temperOutbursts of temper Pains in the lower part of your neck or shouldersPains in the lower part of your neck or shoulders Feeling “blue,” or lonelyFeeling “blue,” or lonely Lack of interest in things once enjoyed (such as time with Lack of interest in things once enjoyed (such as time with

friends)friends)

Symptoms of Stress cont.Symptoms of Stress cont.

Heart Pounding or racingHeart Pounding or racing Nausea or upset stomach Nausea or upset stomach Sleep difficulties (too much/too little)Sleep difficulties (too much/too little) Difficulty making decisionsDifficulty making decisions Loss of concentrationLoss of concentration

Can you think of any other signs/symptoms?Can you think of any other signs/symptoms?

““STRESS REACTION”STRESS REACTION”1. The Alarm Phase1. The Alarm Phase

2. The Resistance Phase2. The Resistance Phase

3. The Exhaustion Phase3. The Exhaustion Phase

The Alarm PhaseThe Alarm Phase

The first phase of stress alerts the body to The first phase of stress alerts the body to the stressful encounter- warning it that it’s the stressful encounter- warning it that it’s time to make what we call a “fight-or flight” time to make what we call a “fight-or flight” response. In other words, the body gears up response. In other words, the body gears up to take action. to take action. – Do you remember how your heart pounded when Do you remember how your heart pounded when

a speeding car wheeled around the corner, a speeding car wheeled around the corner, taking you by surprise?taking you by surprise?

– Can you remember trying to catch you breath Can you remember trying to catch you breath after being frightened?after being frightened?

– Have you ever had “knots” or “butterflies” in Have you ever had “knots” or “butterflies” in your stomach before taking a test or making a your stomach before taking a test or making a presentation in front of your class?presentation in front of your class?

The Resistance/ Adaptation PhaseThe Resistance/ Adaptation Phase

Almost immediately following a stressful event, the body Almost immediately following a stressful event, the body attempts to return to its normal balance. We call returning attempts to return to its normal balance. We call returning to “normal”, a state of calm and normal functioning. to “normal”, a state of calm and normal functioning.

In this phase, the body works to reverse the process In this phase, the body works to reverse the process described in the alarm stage, but only if it believes that described in the alarm stage, but only if it believes that the stressful encounter is over.the stressful encounter is over.

But, if your body senses that danger is still present-you are But, if your body senses that danger is still present-you are still greatly worried or frightened-then the body replaces still greatly worried or frightened-then the body replaces its temporary and emergency responses with more fixed its temporary and emergency responses with more fixed one. Muscle tension is a good example of this kind of one. Muscle tension is a good example of this kind of “replacement” response.“replacement” response.

This is not a good thing because a great deal of energy This is not a good thing because a great deal of energy and body nutrients are depleted.and body nutrients are depleted.

The “Exhaustion Phase”The “Exhaustion Phase”

When your body is under a period of When your body is under a period of prolonged and intense stress, it gets prolonged and intense stress, it gets exhausted. Sometimes this is referred to exhausted. Sometimes this is referred to as “burnout.” as “burnout.” – Do you feel drained after a big test? Do you feel drained after a big test?

Prolonged stress can be dangerous over Prolonged stress can be dangerous over time because when you are under time because when you are under stress, your body uses your reserve of stress, your body uses your reserve of essential vitamins and minerals. essential vitamins and minerals.

What to do?What to do?

When you are in the midst of a long period When you are in the midst of a long period of stress in your life, it’s especially important of stress in your life, it’s especially important to take care of yourself. to take care of yourself. – Getting enough restGetting enough rest– Eating the essential high-quality of foods to Eating the essential high-quality of foods to

restore your body; e.g. fresh fruits, vegetables, restore your body; e.g. fresh fruits, vegetables, and whole grainsand whole grains

– Exercise: helps burn up excess stressExercise: helps burn up excess stress

How do you handle stress?How do you handle stress?

How to “think” your way through stressful How to “think” your way through stressful times.times.

Thinking clearly-and logically- can help you Thinking clearly-and logically- can help you stay calm and cool under pressure (and stay calm and cool under pressure (and maybe even out of trouble!)maybe even out of trouble!)Remember A+B=CRemember A+B=C

A( your thinking) + B (your behavior)= C (the probable A( your thinking) + B (your behavior)= C (the probable outcome outcome of the situation).of the situation).

Keeping in mind that what you think determines your behavior Keeping in mind that what you think determines your behavior – what can influence what happens next.– what can influence what happens next.

Think through Cont.Think through Cont.

Seeing the Bright Side of Things Can Help Seeing the Bright Side of Things Can Help You Redirect StressYou Redirect Stress– Looking at life this way- making a point of finding the Looking at life this way- making a point of finding the

good in situations- is a great way to redirect the good in situations- is a great way to redirect the negative energies of stress. negative energies of stress.

– Looking for the positive is a real asset when faced with Looking for the positive is a real asset when faced with a stressful situation. a stressful situation.

Thinking through cont.Thinking through cont.

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

Coping Skills: How to Coping Skills: How to “Talk” your Way Out of a “Talk” your Way Out of a Stressful SituationStressful Situation

Have you ever been in a stressful situation and then made Have you ever been in a stressful situation and then made it worse because of something you said-or didn’t say? it worse because of something you said-or didn’t say?

Have you ever had the right words, but then “bashed” Have you ever had the right words, but then “bashed” what could have been a good thing- and all because of what could have been a good thing- and all because of the tone (or the attitude in which you said the words) the tone (or the attitude in which you said the words) were all wrong?were all wrong?

Have you ever just assumed that you knew what the other Have you ever just assumed that you knew what the other person was thinking?person was thinking?

Have you ever been totally wrong?Have you ever been totally wrong?Have you ever been sure of how someone felt- without Have you ever been sure of how someone felt- without

ever hearing it from them?ever hearing it from them?

Sometimes we add to the stress of a situation Sometimes we add to the stress of a situation (0r create it ) by the way we express ourselves. (0r create it ) by the way we express ourselves.

Or FAIL TO LISTEN!Or FAIL TO LISTEN!

Listening AttentivelyListening Attentively

• Listening attentively defuses stress Listening attentively defuses stress because the other person feels because the other person feels heard.heard.

– Having someone trying to understand Having someone trying to understand your position is calming and soothing. your position is calming and soothing.

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

• Listening attentively leads to conflict Listening attentively leads to conflict resolution.resolution.

– Learning why someone is stressed Learning why someone is stressed allows you to decide if there is anything allows you to decide if there is anything you can do (or you wish to do) to you can do (or you wish to do) to resolve the problem.resolve the problem.

• Listening attentively defuses (and Listening attentively defuses (and can prevent) defensive behavior.can prevent) defensive behavior.– When you are actively paying attention When you are actively paying attention

to someone, it reduces the chances that to someone, it reduces the chances that the listener is going to be defensive. the listener is going to be defensive.

Four Listening Tips

1.Don’t fake attention.Even if you decide that what the other person has to say is not of consequences, don’t fake attention.

2. Don’t interrupt.

Wait until the other person has had

the opportunity to say what he or she has to say before you begin to speak.

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.

Five Cool Tips on How to BEST be Assertive

1. Eye Contact

2. Posture

3. Voice

4. Words

5. Responsibility

Six Positive Ways to CopeSix Positive Ways to Cope

1.Tell your parents1.Tell your parents

2. If you can’t tell your parents, confide in 2. If you can’t tell your parents, confide in someone you trust.someone you trust.

3. Join a “support group.”3. Join a “support group.”

4. Seek the help of a professional 4. Seek the help of a professional counselor.counselor.

5. Let your beliefs comfort you.5. Let your beliefs comfort you.

6. Be extra good to yourself.6. Be extra good to yourself.