Stressing the Stressing the PositivePositive

MCPSMCPS

Employee Assistance ProgramEmployee Assistance Program

OutcomesOutcomes

To identify personal stressorsTo identify personal stressors

To understand the physiological impact of To understand the physiological impact of stress on our bodies and mindstress on our bodies and mind

To learn and practice stress management To learn and practice stress management techniques to cope more effectively with techniques to cope more effectively with stressstress

AgendaAgenda

OpeningOpening

StressorsStressors

Stress signalsStress signals

Stress bustersStress busters

Managing what we can controlManaging what we can control

BreakBreak

Agenda, contAgenda, cont

Stress management Stress management techniquestechniques Relaxation activities – Relaxation activities – biodots!biodots!

Cognitive approachCognitive approach In the moment ideasIn the moment ideas

ClosingClosing

What causes YOU What causes YOU stressstress??

Stress SignalsStress SignalsPhysical SymptomsTight neck and shouldersPounding heartChest painHeadachesHigh blood pressureDiarrheaConstipationFatigue

EmotionsDepression AngerIrritabilityLow self esteemApathyimpatience

BehaviorNegativityIncrease in smokingIncrease in drinkingReckless drivingForgetfulnessDrug useOvereatingUndereating

FIGHTFIGHTOrOr

FLIGHTFLIGHT

PHYSIOLOGICAL RESPONSE TO PHYSIOLOGICAL RESPONSE TO STRESSSTRESS

Stress hormones released Stress hormones released

Increased heart rate Increased heart rate

Increased blood pressure Increased blood pressure

Increased rate of breathingIncreased rate of breathing

Blood rushes to vital organsBlood rushes to vital organs

Digestive system shuts down Digestive system shuts down

Muscles tenseMuscles tense

Effects of Small Increase of Effects of Small Increase of CortisolCortisol

Quick burst of energy for survivalQuick burst of energy for survival

Heightened memory functionsHeightened memory functions

Burst of increased immunityBurst of increased immunity

Lower sensitivity to painLower sensitivity to pain

Helps maintain homeostasis in the bodyHelps maintain homeostasis in the body

Effects of Prolonged Increase of Effects of Prolonged Increase of Cortisol LevelsCortisol Levels

Impaired cognitive performanceImpaired cognitive performanceSuppressed thyroid functionSuppressed thyroid functionBlood sugar imbalancesBlood sugar imbalancesDecreased bone densityDecreased bone densityDecrease in muscle tissueDecrease in muscle tissueHigher blood pressureHigher blood pressureLowered immunityLowered immunityIncreased belly fat Increased belly fat > heart attack, stroke, > heart attack, stroke, cholesterol issuescholesterol issues

POP QUIZPOP QUIZHow Long Does it Take to How Long Does it Take to

Reverse the Stress Response?Reverse the Stress Response?

1.1. 30 seconds30 seconds

2.2. 30 minutes30 minutes

3.3. 3 hours3 hours

4.4. 3 days3 days

5.5. 3 months3 months

What do YOU do to Combat What do YOU do to Combat Stress?Stress?

STRESSBUSTERSTRESSBUSTER

Accept what you cannot changeAccept what you cannot change

Change what you canChange what you can

RelaxationRelaxation

Deep BreathingDeep Breathing

Progressive Muscle Progressive Muscle RelaxationRelaxation

Guided imageryGuided imagery

Stress Squares Color KeyStress Squares Color Key

Less Relaxed

More Relaxed`

AAAbc’s TechniqueAAAbc’s Technique

AAlter the stressor:lter the stressor: direct communicationdirect communication problem solvingproblem solving time managementtime management

AAvoid the stressor:void the stressor: remove yourself from the situationremove yourself from the situation

AAccept the stressor by:ccept the stressor by: bbuilding your uilding your resilienceresilience cchanging your perceptionhanging your perception

WhatWhat

CanCan

YouYou

Do . . .Do . . .

In the Moment?In the Moment?

Thanks for coming!Thanks for coming! For more information about the EAP, For more information about the EAP,

contact us at contact us at 240-314-1040240-314-1040

or visit our website ator visit our website athttp://www.mcps.k12.md.us/departments/eaphttp://www.mcps.k12.md.us/departments/eap