1. stress management

8/8/2019 1. Stress Management

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Stress ManagementStress ManagementThe University of TennesseeThe University of Tennessee

Student Academic SupportStudent Academic SupportServicesServices


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Web Sites Relative to StressWeb Sites Relative to Stress

www.stresstips.comwww.stresstips.com

www.quantadynamics.comwww.quantadynamics.com

www.stress.orgwww.stress.org www.hyperstress.comwww.hyperstress.com

www.distress.comwww.distress.com

For additional resources including videos, relaxation tips,For additional resources including videos, relaxation tips,relaxation activities, or counseling, see the SASS director,relaxation activities, or counseling, see the SASS director,educational specialist, or secretaryeducational specialist, or secretary


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What Happens When WereWhat Happens When Were

Stressed?Stressed? When the stress response is activated:When the stress response is activated:

Our senses become increasingly alert to theOur senses become increasingly alert to thethreat of potential danger.threat of potential danger.

Adrenaline and cortisol, the stress hormones,Adrenaline and cortisol, the stress hormones,

flood our bloodstream to increase the bodysflood our bloodstream to increase the bodysmetabolism and overcome the effects ofmetabolism and overcome the effects offatigue.fatigue.

BreathingBreathing becomesbecomes shallowshallow as it speeds upas it speeds upto supply increased oxygen to our muscles.to supply increased oxygen to our muscles.

Heart rate and blood pressure are increase toHeart rate and blood pressure are increase torush blood to our arms and legs.rush blood to our arms and legs. Sugars and fats and cholesterol from the liverSugars and fats and cholesterol from the liver

are converted into fuel for quick energy.are converted into fuel for quick energy.


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What Happens When WereWhat Happens When Were

Stressed?Stressed? Saliva dries upSaliva dries up and theand the digestiondigestion andandeliminationelimination systems aresystems are stoppedstopped so bloodso bloodcan be directed away from our internal organscan be directed away from our internal organsto our muscles and brain.to our muscles and brain.

MusclesMuscles become tense ready for action.become tense ready for action.

Perspiration cools the body allowing it to burnPerspiration cools the body allowing it to burnmore energy.more energy.

Blood clotting mechanisms are activated toBlood clotting mechanisms are activated to

protect us from blood loss in case of injury.protect us from blood loss in case of injury. TheThe immune systemimmune systemss efficiency isefficiency is

suppressedsuppressed..

TheThe sleepsleep process isprocess is blockedblocked..


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Stress ConceptsStress Concepts

Stress in universal.Stress in universal.(Environment, work,(Environment, work,school, family, friends,)school, family, friends,)

Perception is a common source ofPerception is a common source ofstress.stress.(encounter appears threatening)(encounter appears threatening)

Negative feelings or bad habits mayNegative feelings or bad habits maycause stress.cause stress.

Stress in not all bad.Stress in not all bad.


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Too much stress can be distressing.Too much stress can be distressing.

The line betweenThe line between eustresseustress, that turns, that turns

you on and theyou on and the distressdistress that wearsthat wearsyou out is often difficult toyou out is often difficult todistinguish.distinguish.

Healthful stress levels vary greatlyHealthful stress levels vary greatlyamong individuals.among individuals.


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Learn to know your signals ofLearn to know your signals ofdistress vs. eustressdistress vs. eustress

1.Listen to your body1.Listen to your body

2.Listen to your feelings2.Listen to your feelings

3.Listen to your spirit3.Listen to your spirit

4.Listen to your relationships4.Listen to your relationships


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Management StrategiesManagement Strategies

Stress management is a decisionStress management is a decision--making process.When we are undermaking process.When we are understress, there are three major waysstress, there are three major wayswe can deal with it.we can deal with it.

The AAAbcs ofStressThe AAAbcs ofStress AA alter italter it

AA avoid itavoid it AA accept itaccept it

bb building our resistance orbuilding our resistance or

cc changing our perceptionchanging our perception


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Alter = removing the source of stress byAlter = removing the source of stress bychanging something.changing something.

Problem solving, direct communication,Problem solving, direct communication,

organizing, planning, and time managementorganizing, planning, and time managementare common techniques for altering stress.are common techniques for altering stress.

Avoid = removing oneself from theAvoid = removing oneself from thestressful situation.stressful situation.

To conserve stress energy, people sometimesTo conserve stress energy, people sometimesneed to walk away, let go, say No, delegate,need to walk away, let go, say No, delegate,withdraw, and know their limits.withdraw, and know their limits.


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Accept = equipping oneself physically andAccept = equipping oneself physically andmentally for stress.mentally for stress.

b = building resistanceb = building resistance

PhysicallyPhysically proper diet, regular aerobicproper diet, regular aerobicexercise, and systematic relaxation techniques.exercise, and systematic relaxation techniques. MentallyMentally-- positive affirmation, taking time forpositive affirmation, taking time for

mental health, and getting clear aboutmental health, and getting clear aboutgoals/values/priorities.goals/values/priorities.

SociallySocially-- by building and maintaining supportby building and maintaining supportsystems, investing in relationships, clearsystems, investing in relationships, clearcommunication, and intimacy.communication, and intimacy.

SpirituallySpiritually-- meditation, prayer, worship, faith,meditation, prayer, worship, faith,and commitment strengthen people.and commitment strengthen people.


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cc = change= change

Change the way you perceive the situation orChange the way you perceive the situation oryourself. Changing unrealistic expectations andyourself. Changing unrealistic expectations and

irrational belief is a good start.irrational belief is a good start. Building selfBuilding self--esteem and cultivating a positiveesteem and cultivating a positive

attitude.attitude.

Redefining the situation in a less stressRedefining the situation in a less stress--

provoking way i.e., isnt it funny or isnt itprovoking way i.e., isnt it funny or isnt itgrand instead of isnt it awful, increasesgrand instead of isnt it awful, increasesstress resistance.stress resistance.


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What Can Laughter Do For You?What Can Laughter Do For You?

Gives your heartGives your heartand lungs aand lungs aworkoutworkout

Helps you relaxHelps you relax

Boosts the immuneBoosts the immunesystemsystem

Reduces painReduces pain Improves moodImproves mood

Gives a feeling ofGives a feeling ofcontrolcontrol

Makes us moreMakes us more

creativecreative

Fights depressionFights depression

Reduces angerReduces anger

Helps with chronicHelps with chronicbreathing problemsbreathing problems


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Dont Be So SeriousDont Be So Serious

Everyone needs a good laugh now andEveryone needs a good laugh now andthen. Its free, its contagious, and itsthen. Its free, its contagious, and itsgood for you! Here are some suggestionsgood for you! Here are some suggestions

to help you add humor to your life.to help you add humor to your life. Play with kidsPlay with kids Look at the big pictureLook at the big picture

Consider how your favorite comedian wouldConsider how your favorite comedian wouldhandle a situationhandle a situation

Hang out with people you laugh withHang out with people you laugh with

Have a positive outlookHave a positive outlook

Make time for laughterMake time for laughter


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Affects ofSleep DeprivationAffects ofSleep Deprivation

Problem solving skills are impairedProblem solving skills are impaired..Sleep loss noticeably impairs ourSleep loss noticeably impairs ourability to comprehend rapidlyability to comprehend rapidlychanging situations, increases thechanging situations, increases thelikelihood of distraction, makes uslikelihood of distraction, makes usthink more rigidly, and reduces ourthink more rigidly, and reduces our

ability to produce innovativeability to produce innovativesolutions to problems.solutions to problems.


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Communication skills suffferCommunication skills sufffer. Sleep. Sleeploss reduced the words in onesloss reduced the words in onesvocabulary both verbally and invocabulary both verbally and inwriting, resulting in stiltedwriting, resulting in stiltedconversations a greater use ofconversations a greater use ofcliches.cliches.


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Learning and memory sufferLearning and memory suffer..Research studies show that theResearch studies show that thecerebral cortex is the part of thecerebral cortex is the part of thebody most affected by inadequatebody most affected by inadequatesleep. A direct connection has beensleep. A direct connection has beenshown between sleep loss and ourshown between sleep loss and our

abilities to concentrate andabilities to concentrate andremember.remember.


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Motor skills are impairedMotor skills are impaired. Numerous. Numerousstudies from both England and the USstudies from both England and the USNational Highway Traffic SafetyNational Highway Traffic SafetyAdministration have demonstrated a directAdministration have demonstrated a direct

connection between sleepiness andconnection between sleepiness andimpaired handimpaired hand--eye coordination. Theeye coordination. Thedegree of impairment has led researchersdegree of impairment has led researchersto compare it in severity to drunkenness.to compare it in severity to drunkenness.The combination of impaired judgmentThe combination of impaired judgmentand diminished handand diminished hand--eye coordinationeye coordinationleads to at least 100,000 MVAs per yearleads to at least 100,000 MVAs per yearin the U.S., and numerous home andin the U.S., and numerous home andindustrial accidents.industrial accidents.


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Summarized net results of sleepSummarized net results of sleepdeprivation:deprivation: impaired judgment,impaired judgment,diminished creativity anddiminished creativity and

productivity, inability to concentrate,productivity, inability to concentrate,reduced language andreduced language andcommunication skills, slowedcommunication skills, slowedreaction times, and decreasedreaction times, and decreasedabilities to learn and remember.abilities to learn and remember.AllAllof these will increase your stressof these will increase your stresslevel!level!


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Relaxation activitiesRelaxation activities

Keep a journal, diary,Keep a journal, diary,or dream notebookor dream notebook

Play with children orPlay with children or

animalsanimals Spend leisure time inSpend leisure time in

the parkthe park

Listen to quiet musicListen to quiet music

Practice yogaPractice yoga Enjoy a snow or waterEnjoy a snow or water

sportsport

Ride a bicycle forRide a bicycle forpleasurepleasure

Run, jog, or take aRun, jog, or take a

long walklong walk Eat only natural,Eat only natural,

healthy foodhealthy food

Enjoy an aerobic sportEnjoy an aerobic sport

Get or give a massage

Get or give a massage

Practice gymnastics orPractice gymnastics ordancingdancing


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Relaxation activitiesRelaxation activities

Use a hot tub steamUse a hot tub steamroom, or saunaroom, or sauna

Work in the yard orWork in the yard or

gardengarden Enjoy a craft ofEnjoy a craft of

manual hobbymanual hobby

Read for pleasureRead for pleasure

Spend time in theSpend time in thewoods, mountains,woods, mountains,desert, or beachdesert, or beach

Take a nap or sunbathTake a nap or sunbath

MeditateMeditate

Go hiking or campingGo hiking or camping

Attend theatre,Attend theatre,

concerts, or showsconcerts, or shows Play a musicalPlay a musical

instrument or singinstrument or sing

Practice martial artsPractice martial arts

Do breathingDo breathingexercisesexercises

Your favorite _____Your favorite _____


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How to Handle StressHow to Handle Stress

1. Leading cause1. Leading cause-- ChangeChange

2.Symptoms2.Symptoms Increased thirstIncreased thirst

More frequent urinationMore frequent urination

WeaknessWeakness

Blurry visionBlurry vision

Stomach painStomach pain Nausea and vomitingNausea and vomiting

Sleeping or NOTSleeping or NOT


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3. Maintain a Schedule3. Maintain a Schedule

Daily mealsDaily meals

ExerciseExercise 4.Stress Management4.Stress ManagementTechniquesTechniques

A. Prevent itA. Prevent it

1. Avoid unnecessary stress1. Avoid unnecessary stress

2. Practice more patience2. Practice more patience

3. Control RESPONSES3. Control RESPONSES


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4.Stress Management4.Stress ManagementTechniquesTechniques (continued)(continued)

B. Set goalsB. Set goals

1. Five years1. Five years

2. One year2. One year

3. Monthly3. Monthly

4.Weekly4.Weekly 5. Daily5. Daily

Schedule, schedule, scheduleSchedule, schedule, schedule


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4.Stress Management4.Stress ManagementTechniquesTechniques (continued)(continued) CC..Establish prioritiesEstablish priorities

1. Plan ahead1. Plan ahead 2. Make to do lists2. Make to do lists-- in order of importancein order of importance

3. Do most important3. Do most important-- drop somedrop some

D. Take time outD. Take time out

1. Spend a few minutes each day alone to1. Spend a few minutes each day alone tobreak routine (or socializing!)break routine (or socializing!)

2. Set aside time each week for recreation2. Set aside time each week for recreation

3. Exercise regularly3. Exercise regularly


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4.Stress Management4.Stress ManagementTechniquesTechniques (continued)(continued) E. Have faithE. Have faith (meditate, pray, worship)(meditate, pray, worship)

F. Think positivelyF. Think positively 1. Maintain a positive attitude1. Maintain a positive attitude-- give yougive you

more controlmore control

2. Negativity wastes energy2. Negativity wastes energy

3. Practice I can rather than I cant3. Practice I can rather than I cant G. Have a sense of humorG. Have a sense of humor

1.Laugh with others and at YOURSELF!1.Laugh with others and at YOURSELF!

2. He who laughs, lasts!2. He who laughs, lasts!


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How to Handle StressHow to Handle Stress 4.Stress Management4.Stress ManagementTechniquesTechniques (continued)(continued) H. CommunicateH. Communicate

1. Talk over your concerns and feeling with1. Talk over your concerns and feeling witha friend, family member, or professionala friend, family member, or professional

2. Talking2. Talking--itit--out relieves stress and givesout relieves stress and givesyou insightyou insight

3.Learn to listen and consider suggestion3.Learn to listen and consider suggestion

with an open mind.with an open mind. I. Make decisionsI. Make decisions

1. Dont resist change if it is needed1. Dont resist change if it is needed

2. Make a choice and move on.2. Make a choice and move on.


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4.Stress Management Techniques4.Stress Management Techniques(continued)(continued)

J.Get supportJ.Get support 1. If you problems are too much to discuss with a1. If you problems are too much to discuss with a

friend or family member ORfriend or family member OR 2. You feel they would be too much of a burden2. You feel they would be too much of a burden-- getget

professional assistance!professional assistance!

3. Remember you are NOT alone.3. Remember you are NOT alone.

5. Pay attention to your physical5. Pay attention to your physical

health, motivation, and commitmenthealth, motivation, and commitmentto building a good emotional attitudeto building a good emotional attitudeand positive mental outlook on life!and positive mental outlook on life!


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6.Summary6.Summary

Eat wiselyEat wisely

Consult your physician or psychologist forConsult your physician or psychologist for

professional adviceprofessional advice Exercise regularlyExercise regularly

Take time to rest, relax, recreateTake time to rest, relax, recreate

Set goals in your lifeSet goals in your life

Adapt to changeAdapt to change

Communicate your feelingsCommunicate your feelings

Think positivelyThink positively

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