STRESS:Survival Strategies

Prepared by: Maria Agnes A. Buquid

OVERVIEW (OBJECTIVES)

What is Stress?Effects of StressDealing with StressOur Stress Management Plan

WHAT IS STRESS?

Our response to any situation that we find challenging, frightening, or difficult

Everyday fact of life Stress can be good Excessive stress can be

harmful

Perform at your peak level. Fight for your life. Run for your life. Do something super.

Perform at your peak level. Fight for your life. Run for your life. Do something super.

Put Quite simply stress is your mind-body preparing for an activity that requires extreme, i.e. greater than normal, energy/performance. The ultimate would be a

life or death situation. Except then, we don’t call it stress any more— we’d use terms like fight or flight,

adrenaline rush, etc.

You could think of stress as a general arousal level—mental and physical—on a scale of 1 –

10. A zero would not be desirable, or attainable (that would mean you were dead). A ten would not be desirable in most circumstances in life,

but it might be, in very extreme situations…

You could think of stress as a general arousal level—mental and physical—on a scale of 1 –

10. A zero would not be desirable, or attainable (that would mean you were dead). A ten would not be desirable in most circumstances in life,

but it might be, in very extreme situations…

For example, if you For example, if you wanted to wanted to

compete with compete with some of the some of the

world’s greatest world’s greatest athletes, you athletes, you might want a might want a

somewhat greater somewhat greater than average than average

arousal level, say arousal level, say 6 – 8.6 – 8.

For example, if you For example, if you wanted to wanted to

compete with compete with some of the some of the

world’s greatest world’s greatest athletes, you athletes, you might want a might want a

somewhat greater somewhat greater than average than average

arousal level, say arousal level, say 6 – 8.6 – 8.

Or if you were Or if you were fighting to save fighting to save

the human the human race, you race, you

might want an might want an even greater even greater arousal level, arousal level,

say 7 – 9.say 7 – 9.

Or if you were Or if you were fighting to save fighting to save

the human the human race, you race, you

might want an might want an even greater even greater arousal level, arousal level,

say 7 – 9.say 7 – 9.

Or if you were running for your life, you Or if you were running for your life, you might even want to get close to a 10…might even want to get close to a 10…

Or if you were running for your life, you Or if you were running for your life, you might even want to get close to a 10…might even want to get close to a 10…

The pumped-up-ness can be used to take The pumped-up-ness can be used to take positive action. positive action.

The pumped-up-ness can be used to take The pumped-up-ness can be used to take positive action. positive action.

When action is over, that is a cue When action is over, that is a cue

for your mind-body to wind down to a more for your mind-body to wind down to a more useable level of arousal.useable level of arousal.

When action is over, that is a cue When action is over, that is a cue

for your mind-body to wind down to a more for your mind-body to wind down to a more useable level of arousal.useable level of arousal.

You would be glad for every ounce of your You would be glad for every ounce of your arousal if you were fighting to save arousal if you were fighting to save

humanity or running for your life. The humanity or running for your life. The difference between this type of arousal and difference between this type of arousal and the “bad” kind—what we usually call stressthe “bad” kind—what we usually call stress

—a couple of simple, yet —a couple of simple, yet VERYVERY crucial crucial elements. In a truly dire situation:elements. In a truly dire situation:

If you were trying to jump higher than most mere

mortals, you might gear up to

a 9 or even 10 when in the act. Afterwards, you’d experience some release, and calm down to a lower level, say maybe 6, that fits the

demands required by a lower-demand situation once the action is complete.

If you were trying to jump higher than most mere

mortals, you might gear up to

a 9 or even 10 when in the act. Afterwards, you’d experience some release, and calm down to a lower level, say maybe 6, that fits the

demands required by a lower-demand situation once the action is complete.

Now this is where it gets Now this is where it gets

BAD!BAD!Now this is where it gets Now this is where it gets

BAD!BAD! If your mind-body

is geared up to take extreme action, and there is

nowhere to run or jump, you get…

If your mind-body is geared up to take extreme

action, and there is nowhere to run or jump,

you get…

And this is where it gets And this is where it gets

Ugly!Ugly!And this is where it gets And this is where it gets

Ugly!Ugly! If your mind-body If your mind-body

is prepared for battle, and there is prepared for battle, and there is no way to fight or nowhere to is no way to fight or nowhere to

run, you get…run, you get…

If your mind-body If your mind-body

is prepared for battle, and there is prepared for battle, and there is no way to fight or nowhere to is no way to fight or nowhere to

run, you get…run, you get…

Panic Panic Attack!Attack!

Panic Attack Excitement

Excitement and panic/anxiety/stress are really very similar reactions (to different extremes). One critical difference is whether you are able to use the mind-body arousal. The other side of the coin is whether

you are creating more arousal in a situation than you can use productively.

Excitement and panic/anxiety/stress are really very similar reactions (to different extremes). One critical difference is whether you are able to use the mind-body arousal. The other side of the coin is whether

you are creating more arousal in a situation than you can use productively.

Negative Stress ResultsLoss of MotivationReduces effectivenessPhysical, mental, and behavioral problems

Physical Stress SignsIncreased breathingHeart rate increaseMuscles tightenCold clammy handsHand shake

Long Term Physical SignsLess efficient immune systemGastrointestinal tract disordersFatigueSleeplessnessLonger recovery from injuryEndocrine system problems

Mental Stress Signs

AnxietyForgetfulnessDepressionApathy

Behavioral Signs of StressHostilityListlessnessIrritabilityUnder/over eating

Signs of school stressResist going to schoolTired all dayWatch the clockLoss of concentrationNot open to changeExcessive absenteeism

React or Deal with it?ExerciseEat properlyTalk to a friend /

counselorJoin a support groupBe active with

family

Watch more TVOver/under eatBlame othersSmoke, drinkDrive too fast /

recklesslyWithdraw

How to Manage StressIdentify your stressorsKnow how you reactLearn techniques to deal with stressIntegrate stress management into

your daily life

Mental TechniquesTime managementOrganizeRe-labelProblem solve

Identify Important ThingsIdentify your values

Set goalsEstablish priorities

DiversionsMusicHobbiesPlayLearningVacation

Physical TechniquesBody scan – “relax-let go”Deep breathingExerciseMeditationImageryNutritionRestLaughter

Workplace SkillsWorkplace SkillsDelegateAnticipate problemsBe assertiveBe decisiveOrganizeBalance work and personal time

Stress Management PlanIdentify stressorsDetermine your reactionsTechniques currently usedTechniques to add

or change

Breathe Well & Use aBreathe Well & Use aThere are lots of stress coping sorts of resources available, on the web—some of those resources are listed on a following slide—and elsewhere. So I won’t go into them here.

But I will mention one thing that all of them have in common from many different disciplines and world views. That is deep breathing, and many suggest the use of a key word that you most associate with a state of relaxation. One simple method Breathe in deeply for a count of 1 - 5, hold for a second or 2, then breathe out slowly for a count of 5 – 1. Focus on a word or two as you exhale—a word like relax, calm, cool, tranquil, peaceful, ohm, whatever floats your boat—whatever gives you the strongest association with the state of mind that you want to move towards. Imagine as though it is reverberating from the back of your mind…Repeat as many times as works for you…The more you practice attaining a relaxation response, the more automatic and easy and natural it will become when you really want to get it, when you need it.

There are lots of stress coping sorts of resources available, on the web—some of those resources are listed on a following slide—and elsewhere. So I won’t go into them here.

But I will mention one thing that all of them have in common from many different disciplines and world views. That is deep breathing, and many suggest the use of a key word that you most associate with a state of relaxation. One simple method Breathe in deeply for a count of 1 - 5, hold for a second or 2, then breathe out slowly for a count of 5 – 1. Focus on a word or two as you exhale—a word like relax, calm, cool, tranquil, peaceful, ohm, whatever floats your boat—whatever gives you the strongest association with the state of mind that you want to move towards. Imagine as though it is reverberating from the back of your mind…Repeat as many times as works for you…The more you practice attaining a relaxation response, the more automatic and easy and natural it will become when you really want to get it, when you need it.

One last word—Optimal is Sooo IndividualOne last word—Optimal is Sooo Individual

Stress level and optimal performance is very individual. Stress level and optimal performance is very individual. Some people are naturally more high strung and may do Some people are naturally more high strung and may do

well with a slightly well with a slightly higher levelfor many types of activities.for many types of activities.

Some people are naturally more “low strung” and the same Some people are naturally more “low strung” and the same level would impede their performance, and would want a level would impede their performance, and would want a

lower level to do their best. to do their best.

Develop awareness of your own level of optimal Develop awareness of your own level of optimal performance. When it is performance. When it is too high for your current for your current activity, practice your relaxation response to move activity, practice your relaxation response to move

down to a better zone to enable useful action. down to a better zone to enable useful action.

TheThe

5 – 5 – OutstandingOutstanding 2 – 2 – FairFair4 – 4 – Very SatisfactoryVery Satisfactory 1 – 1 – Poor Poor 3 – 3 – SatisfactorySatisfactory

COMPONENTS COMPONENTS 1.1. Clarity of objectives/purposeClarity of objectives/purpose2.2. Relevance and usefulness of the topicRelevance and usefulness of the topic3.3. ActivitiesActivities4.4. PresentationPresentation5.5. Facilitator/sFacilitator/s6.6. OverallOverall7.7. Comments/Recommendations: ________________Comments/Recommendations: ________________

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