stress management trio workshop fall 2007. what is stress? stress can be defined as our mental,...

STRESS STRESS MANAGEMENTMANAGEMENT

TRiO WorkshopTRiO Workshop

Fall 2007Fall 2007

What is Stress?What is Stress?

Stress can be Stress can be defined as our defined as our mental, physical, mental, physical, emotional, and emotional, and behavioral behavioral reactions to any reactions to any perceived perceived demands or demands or threats.threats.

The “Fight or Flight” ResponseThe “Fight or Flight” Response When situations seem When situations seem

threatening to us, our threatening to us, our bodies react quickly to bodies react quickly to supply protection by supply protection by preparing to take preparing to take action. This action. This physiological reaction physiological reaction is known as the "fight is known as the "fight or flight" response. or flight" response.

– The physiological The physiological response to a stressor response to a stressor is known as reactivityis known as reactivity

– Physiological responses Physiological responses can accumulate and can accumulate and result in long-term wear result in long-term wear on the bodyon the body

What Makes Something Stressful?What Makes Something Stressful?

Situations that have strong demandsSituations that have strong demands Situations that are imminentSituations that are imminent Life transitionsLife transitions Timing (e.g., deviation from the Timing (e.g., deviation from the

“norm”)“norm”) AmbiguityAmbiguity DesirabilityDesirability ControllabilityControllability

Not All Stress is Bad…Not All Stress is Bad… DistressDistress is a continuous experience of feeling is a continuous experience of feeling

overwhelmed, oppressed, and behind in our overwhelmed, oppressed, and behind in our responsibilities. It is the all encompassing sense responsibilities. It is the all encompassing sense of being imposed upon by difficulties with no light of being imposed upon by difficulties with no light at the end of the tunnel. at the end of the tunnel. – Examples of distress include financial difficulties, conflicts in Examples of distress include financial difficulties, conflicts in

relationships, excessive obligations, managing a chronic relationships, excessive obligations, managing a chronic illness, or experiencing a trauma.illness, or experiencing a trauma.

EustressEustress is the other form of stress that is is the other form of stress that is positive and beneficial. We may feel challenged, positive and beneficial. We may feel challenged, but the sources of the stress are opportunities but the sources of the stress are opportunities that are meaningful to us. Eustress helps provide that are meaningful to us. Eustress helps provide us with energy and motivation to meet our us with energy and motivation to meet our responsibilities and achieve our goals. responsibilities and achieve our goals. – Examples of eustress include graduating from college, getting Examples of eustress include graduating from college, getting

married, receiving a promotion, or changing jobs.married, receiving a promotion, or changing jobs.

Stress Response: ExampleStress Response: Example

A good example of a stressful situation for A good example of a stressful situation for many people is taking a test. If you find many people is taking a test. If you find testing to be stressful, you might notice testing to be stressful, you might notice certain physical, behavioral, mental, and certain physical, behavioral, mental, and emotional responses. emotional responses. – Physical Response?Physical Response?– Behavioral Response?Behavioral Response?– Mental Response?Mental Response?– Emotional Response?Emotional Response?

Vulnerability to StressVulnerability to Stress

Some people are more vulnerable to stress Some people are more vulnerable to stress than others. Determine your level of than others. Determine your level of vulnerability to stress by completing the vulnerability to stress by completing the following worksheet: Vulnerability to following worksheet: Vulnerability to StressStress

Email the completed Email the completed

worksheet (as an attachment)worksheet (as an attachment)

to [email protected] [email protected]

What is Stressful to You?What is Stressful to You?

Work Roommate Legal matters

Classes Childcare Mental health

Studying Finances Law violation

Relationship with partner

Appearance Spiritual/Religious issues

Relationship with family

Physical Health Major/Career decisions

Relationship with friends

Not “fitting in” Attitudes/thoughts

Trauma Getting married Buying a house

Change in residence

Change to a new school

Change in amount of recreation

Change in amount of social activities

Change in eating habits

Death of friend/family member

Why Do We "Stress Out"?Why Do We "Stress Out"?

For two major For two major reasons:reasons:– We We perceiveperceive a a

situation as situation as dangerous, difficult, dangerous, difficult, or painful. or painful.

– We don't believe we We don't believe we have the have the resourcesresources to cope. to cope.

Stress Warning SignalsStress Warning Signals

What are your "red What are your "red flags," or warning flags," or warning signs, that stress is signs, that stress is creeping into your creeping into your life? If we keep life? If we keep pushing ourselves, pushing ourselves, eventually something eventually something inside of use will send inside of use will send "red flags," or warning "red flags," or warning signs that stress is signs that stress is becoming a problem. becoming a problem.

Stress Warning SignalsStress Warning Signals

Complete the Complete the worksheet below by worksheet below by checking off all of your checking off all of your own stress warning own stress warning signals: WARNING signals: WARNING SIGNALSSIGNALS

Email your completed Email your completed worksheet (as an worksheet (as an attachment)to attachment)to [email protected]@mansfield.edu

Suggestions for Reducing StressSuggestions for Reducing Stress

1. Find a support system.1. Find a support system. Find Find someone to talk to about your someone to talk to about your feelings and experiences. feelings and experiences.


2. Change your attitude.2. Change your attitude. Find Find other ways to think about stressful other ways to think about stressful situations. situations. – "Life is 10% what happens to us, and "Life is 10% what happens to us, and

90% how we react to it."90% how we react to it."


3. Be realistic.3. Be realistic. Set practical goals Set practical goals for dealing with for dealing with situations and situations and solving problems. solving problems. – Develop realistic Develop realistic

expectations of expectations of yourself and others. yourself and others.


4. Get organized 4. Get organized and take charge.and take charge. Being unorganized or Being unorganized or engaging in poor engaging in poor planning often leads planning often leads to frustration or crisis to frustration or crisis situations, which most situations, which most always leads to feeling always leads to feeling stressed. stressed. – Plan your time, make a Plan your time, make a

schedule, establish your schedule, establish your priorities. priorities.


5. Take breaks, give yourself 5. Take breaks, give yourself "me time.""me time." Learn that taking time to Learn that taking time to yourself for rejuvenation and yourself for rejuvenation and relaxation is just as important as relaxation is just as important as giving time to other activities. giving time to other activities. – At minimum, take short breaks during At minimum, take short breaks during

your busy day. your busy day.


6. Take good care of yourself.6. Take good care of yourself. Eat Eat properly, get regular rest, keep a properly, get regular rest, keep a routine. Allow yourself to do routine. Allow yourself to do something you enjoy each day. something you enjoy each day. – Paradoxically, the time we need to take Paradoxically, the time we need to take

care of ourselves the most, when we are care of ourselves the most, when we are stressed, is the time we do it the least. stressed, is the time we do it the least.


7. Learn to say "no."7. Learn to say "no." Learn to pick and Learn to pick and choose which things choose which things you will say "yes" to you will say "yes" to and which things you and which things you will not.will not.– Protect yourself by not Protect yourself by not

allowing yourself to allowing yourself to take on every request take on every request or opportunity that or opportunity that comes your way. comes your way.


8. Get regular 8. Get regular exercise.exercise. Exercising Exercising regularly can help regularly can help relieve some relieve some symptoms of symptoms of depression and depression and stress, and help us stress, and help us to maintain our to maintain our health.health.


9. Get a hobby, do 9. Get a hobby, do something different.something different. For a balanced lifestyle, For a balanced lifestyle, play is as important as play is as important as work. work.


10. Slow down.10. Slow down. Know your limits and cut Know your limits and cut down on the number of things you try to down on the number of things you try to do each day, particularly if you do not do each day, particularly if you do not have enough time for them or for yourself.have enough time for them or for yourself.

– Be realistic about what you can accomplish Be realistic about what you can accomplish effectively each day. effectively each day.

– Monitor your pace. Rushing through things Monitor your pace. Rushing through things can lead to mistakes or poor performance. can lead to mistakes or poor performance. Take the time you need to do a good job. Take the time you need to do a good job.

Poorly done tasks can lead to added stress. Poorly done tasks can lead to added stress.


11. Laugh, use 11. Laugh, use humor.humor. Do Do something fun and something fun and enjoyable such as enjoyable such as seeing a funny movie, seeing a funny movie, laughing with friends, laughing with friends, reading a humorous reading a humorous book, or going to a book, or going to a comedy show. comedy show.


12. Learn to relax.12. Learn to relax. Develop a Develop a regular relaxation routine. regular relaxation routine. – Try yoga, meditation, or some simple Try yoga, meditation, or some simple

quiet time. quiet time.

Relaxation ExercisesRelaxation Exercises

Many different kinds, but some are:Many different kinds, but some are:– Deep BreathingDeep Breathing– Visualization: Visualization: Visualization is a nice Visualization is a nice

way of giving our minds and bodies a way of giving our minds and bodies a "mini vacation.“"mini vacation.“

– Muscle RelaxationMuscle Relaxation

Relaxation ExercisesRelaxation Exercises

Complete one of the relaxation Complete one of the relaxation exercises:exercises:– Visualization and Relaxation Visualization and Relaxation

TechniquesTechniques Think about the exercise and how it Think about the exercise and how it

made you feel. Email your feedback made you feel. Email your feedback and thoughts to and thoughts to [email protected]@mansfield.edu.

Stress Management: Next StepsStress Management: Next Steps

Think about a situation (or situations) Think about a situation (or situations) that is particularly stressful to you.that is particularly stressful to you.

Come up with a plan for handling this Come up with a plan for handling this situation (using the information that situation (using the information that you have gained from this you have gained from this presentation).presentation).

Use the Stress Management Use the Stress Management Worksheet as a guide.Worksheet as a guide.

Stress Management: Next StepsStress Management: Next Steps

Try to change the way you appraise Try to change the way you appraise a situation to make it less stressfula situation to make it less stressful

Remember stress is normal but Remember stress is normal but watch out for symptoms of stresswatch out for symptoms of stress

Use coping skills/ways to reduce Use coping skills/ways to reduce stressstress

Practice relaxation techniquesPractice relaxation techniques Contact TRiO advisor for counseling Contact TRiO advisor for counseling

at 662-4365at 662-4365

THANK YOU!THANK YOU!Materials adapted from:Materials adapted from:

Price, P. (2002)Price, P. (2002)

Sarafino, E.P. (2002) Sarafino, E.P. (2002)

stress management trio workshop fall 2007. what is stress? stress can be defined as our mental,...

Documents

stress response

stress vulnerability

stress email

form of stress

stress warning signals

physical response

body slide

behavioral response