surviving the onslaught: managing your stress against overwhelming odds presented by: wendy gruver,...
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Surviving the Onslaught:
Managing Your Stress Against Overwhelming
OddsPresented by:Wendy Gruver, Texas A&M-
CommerceSteve Saladin, University of
Idaho
What is stress? A physical and psychological response to an event or events that upset our personal balance in some way
Three categories of stressors…
Frustrations Prevent you from meeting
your needs or achieving goals
Conflicts Two or more incompatible
needs or goals Pressures
Expectations of others or demands on self
The stress reaction…
Intellectual symptoms… Feeling incompetent.
Forgetting things.
Feeling confused.
Difficulty making decisions.
Problems concentrating.
Intellectual symptoms… Feeling like you have lost your
mind.
Loss of objectivity.
Poor judgment.
Seeing only the negative. Repetitive or racing thoughts.
Emotional symptoms… Moody and hypersensitive.
Depression.
Restlessness and anxiety.
Easily irritated, “on edge”.
Angry and resentful.
Emotional symptoms… Feeling overwhelmed.
Lacking confidence.
Apathy.
Lack of motivation.
Urge to laugh or cry at inappropriate times.
Physical symptoms… Sleep disturbances.
Fatigue.
Headaches.
Digestive problems.
Muscle tension and pain.
Physical symptoms… Chest pain, irregular heartbeat. Chest pain, irregular heartbeat.
High blood pressure. High blood pressure.
Asthma or shortness of breath. Asthma or shortness of breath.
Weight gain or loss. Weight gain or loss.
Skin problems. Skin problems.
Decreased sex driveDecreased sex drive.
Behavioral symptoms… Increasing alcohol and drug use.
Isolating yourself from others.
Eating more or less.
Neglecting your responsibilities.
Sleeping too much or too little.
Behavioral symptoms… Losing your temper.
Overreacting to unexpected problems.
Nervous habits (e.g. nail biting, pacing).
Teeth grinding or jaw clenching.
Overdoing activities such as exercising or shopping.
Escape behavior.
Lifestyle habits to reduce stress… Adequate sleep
Regular sleep schedule
Connect with others
Develop a hobby
Lifestyle habits to reduce stress… Regular exercise
Reduce caffeine and sugar
Balanced, nutritious diet
Don’t self-medicate
Do something for YOURSELF everyday
Changing thinking and emotional responses…
Express feelings instead of suppressing them
Realistic expectations
Reframe problems
Maintain sense of humor, andremember . . .
It could be worse
Changing thinking and emotional responses…
Don’t try to control events or other people
Anticipate problems
Plan & expect the unexpected
Delegate…and then let it go
Remember, Poor planning on their part….
DOES NOT CONSTITUTE AN EMERGENCY ON YOUR PART!!!
Meeting the challenge of stress…
Manage time Prioritize Schedule time for work and
recreation Delegate Use your support network
Options for reducing stress…
Listening to music
Aromatherapy
Deep breathing
Exercise
Yoga
Meditation
Options for reducing stress… Massage
Talking/Sharing
Scheduling down time
Relaxation exercises
Counseling
Biofeedback
The Important thing is to find what works for you….
AND
DO IT
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