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