STRESS MANAGEMENT

1
STRESS MANAGEMENT

• Designed by
• Mary Lou Gamble

2
What is stress?

• The pressure and tension you feel when faced with
  a situation that is new, unpleasant, or
  threatening.

3

• Stress is an automatic reaction to a demand or
  danger.
• Stress is a fact of life.
• Too much stress can cause problems.
• mental and physical health
• relationships with family and friends

4
Health Problems from Stress

• allergies
• muscle tension
• upset stomach or heartburn
• migraine or tension headaches
• lower resistance to infection
• sleep disorders
• high blood pressure

5
Warning Signals

• Physical Symptoms
• Emotional Symptoms
• Behavioral Symptoms

6
Causes of Stress

• Finances
• Daily Hassles
• Family Relationships
• Environmental Stressors
• Health Problems
• Work-related Stressors

7
Keep a Journal

• lets you see what causes you stress and how it
  affects you
• an outlet for emotion and frustration
• a decision-making tool
• helps you confront problems or change
• discover insight for solutions
• for fun - you make up the rules!

8
Attitude is everything!

• Accept what you cannot change.
• Be optimistic.
• Exercise control over what you can change.
• Cope with stress through humor.

9
Positive Thinking

• Negative self-talk is self-defeating.
• Record a new tape.
• Ill keep practicing and do my best.
• I have studied hard for this test and know I
  will pass.
• I know I can do this.

10
To Reduce Stress

• Get up on time.
• Designate a time and place to do your work.
• Understand what is expected.
• Get help when needed.
• Get organized.
• Minimize interruptions.
• Alternate physical and mental tasks.

11
A Positive Outlook

• Remind yourself of your accomplishments.
• Look positively at change.
• Look back on a crisis as a learning opportunity.

12
Time Management

• Plan ahead.
• Break big jobs down into smaller chunks.
• Determine priorities.
• Simplify.
• Take breaks.
• Group similar tasks together.
• Schedule work based on your energy level.

13
Make Time for Free Time

• Include time for yourself to help you recharge
  your batteries.
• Learn to say no.
• Improve your personal relationships when you look
  forward to spending time with those people who
  are important to you.

14
How are you spending your time?

• Write down your activities during a normal week.
• see how you spend your time
• see where you are wasting time
• determine where you can be more efficient
• schedule free time

15
Lifestyle Changes

• regular checkup
• talk it over
• exercise
• get enough sleep
• take a break
• avoid stress
• tension relievers
• listen to music

• take up a new hobby
• reward yourself
• avoid alcohol and drugs
• begin that journal
• set realistic goals
• strengthen relationships

16
Good Nutrition

• Do not skip breakfast.
• Choose a sensible, healthy diet.
• Cut back on caffeine.
• Watch sugar intake.
• Eat more complex carbohydrates.
• Stick to a regular meal schedule.
• Do not overeat.

17
Relax your mind and body.

• Improve concentration, productivity and overall
  well-being.
• To get started
• find a quiet, relaxing place
• practice relaxation technique once a day
• stick with the technique that works best for you
• stay with it and begin to feel the benefits

18
Relaxation Techniques

• Progressive muscle relaxation
• Visualization
• Meditation
• Deep Breathing

19
Instructions for Progressive Relaxation

• Make a tight fist with dominant hand, curl toward
  shoulder, bend arm at elbow. Maintain tension
  for 5-7 seconds. Unbend elbow and release fist
  by straightening fingers. Enjoy feeling of
  relaxation for 30-40 seconds.
• Repeat procedure with non-dominant hand. Enjoy
  feeling of relaxation for 30-40 seconds.
• Open eyes wide and raise eyebrows. Make as many
  wrinkles in your forehead as possible. Maintain
  tension for 5-7 seconds. Let eyebrows return to
  normal position and unwrinkle forhead. Enjoy
  feeling of relaxation for 30-40 seconds.
• Frown, squint eyes and wrinkle nose. Maintain
  tension for 5-7 seconds. Open eyes, return
  mouth to normal position and unwrinkle nose.
  Enjoy feeling of relaxation for 30-40 seconds.
• Clench teeth and protrude chin. (Corners of
  mouth should be pulled down.) Maintain tension
  for 5-7 seconds. Unclench teeth and let chin
  come back to its natural position. Enjoy
  feeling of relaxation for 30-40 seconds.
• Shrug shoulders and pull shoulder blades back as
  far as possible as though trying to have them
  touch one another. Maintain tension for 5-7
  seconds. Allow shoulders to drop back to their
  natural position. Enjoy feeling of relaxation
  for 30-40 seconds.
• Bend forward slightly at waist, protrude stomach,
  tighten muscles as much as possible. Maintain
  tension for 5-7 seconds. Sit up straight in
  chair and let stomach muscles go. Enjoy feeling
  of relaxation for 30-40 seconds.

20

• Squeeze buttocks together, push down into chair
  at the same time. Maintain tension for 5-7
  seconds. Release tension in buttocks and sit
  normally in chair. Enjoy feeling of relaxation
  for 30-40 seconds.
• In dominant leg, push large muscle in top of
  thigh against smaller areas on bottom of thigh.
  Make muscles hard and press them against one
  another. Maintain tension for 5-7 seconds.
  Release tension in thigh muscle and allow it to
  return to normal position. Enjoy feeling of
  relaxation for 30-40 seconds.
• In lower part of dominant leg, pull toes up until
  they point towards head. Stretch and harden
  muscles in calf. Maintain tension for 5-7
  seconds. Let toes return to comfortable position
  and release tension in calf. Enjoy feeling of
  relaxation for 30-40 seconds.
• In dominant foot, point toes outward and
  downward, stretching foot. Maintain tension for
  5-7 seconds. Let toes fall back into normal
  position. Enjoy feeling of relaxation for 30-40
  seconds.
• Repeat step 9 in non-dominant leg.
• Repeat step 10 in non-dominant leg.
• Repeat step 11 in non-dominant foot.
• Close your eyes and mentally check each muscle
  group to make sure that they are relaxed. If one
  group is found not to be relaxed, repeat step for
  that particular group.

21
Develop a Plan

• Set a goal and a time frame.
• Get support.
• Track your progress.
• Reward yourself.

22
Stress Quiz

• What is stress?
• What is your number one cause of stress?
• What kind of problems can be caused by stress?
• Name three health problems caused by stress.
• What steps should you take to reduce stress?
• What is step one in the progressive relaxation
  exercise?
• How long do you maintain tension in a muscle
  before letting it go?

23
Thank you!

• We hope you found this workshop helpful. Please
  come by Student Support Services to complete an
  Academic Enrichment Summary so that we may
  document your participation. If you are viewing
  this workshop via the internet you may click on
  the link in the directions box on the Workshops
  page and print one out or e-mail it to
  rcrews_at_wallace.edu . Handouts available upon
  request.
• EXIT