Dealing with StressChapter 4http://helpguide.org

Identify the Source of Stress

Some stressors are easy to detect

Be honest in identifying your stress

Ex = You procrastinate with your work. Your work doesn’t stress you – the putting it off until the last minute does

Defense Mechanisms

How do you cope with stress?

1. Displacement = transferring feels about 1 thing / person to another person

2. Denial = Refusing to admit something unpleasant or painful

3. Projection = Putting the blame on another person

4. Rationalization = making excuses for your behavior / actions

5. Withdrawal = drawing away from people to avoid pain

6. Regression = using inappropriate, childish ways of dealing with stress

7. Selective forgetting = push away painful stressors from your short term memory

Unhealthy Stress Management

1. Smoking / Drinking2. Overeating / Under eating3. Withdrawing from friends / family4. Zoning out for hours in front of TV5. Avoiding the stress6. Taking out your stress on others

Stress Management Strategy#1

Avoid unnecessary stress Learn how to say ‘no’

Avoid people who stress you out

Make a ‘to do list’

Change your environment

Stress Management Strategy#2

Alter the situation Express your feelings (don’t bottle them up)

Be willing to compromise (meet in the middle)

Be more assertive

Manage your time better

Stress Management Strategy#3 Be flexible & accept things you can’t change

Change your perspective about the stressor

Adjust your standards

Focus on the positive

Don’t try to control the uncontrollable

Learn to forgive

Stress Management Strategy#4

Make time for relaxation Go for a walk Write in a journal Exercise Listen to music Watch a movie Go to a restaurant

Stress Management Strategy #5

Adopt a healthy lifestyle Exercise regularly Eat a healthy diet Reduce caffeine and sugar Get enough sleep (7 – 8 hours/ night)