STRESS

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STRESS
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• The art of meditation (relaxation) is that
• I eat when I eat and sleep when I sleep.
• -Tibetan Monk

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• Anticipate nothing and be ready for everything.
• -Samurai Saying

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• A lot of successful people are
• risk-takers. Unless youre willing to do
• that, to have a go, to fail miserable, and
• have another go, success wont
• happen.
• -Philip Adams

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• Take calculated risks. That is quite
• different from being rash.
• -George Patton

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MYTHS ABOUT STRESS

• Stress is a product of modern day life
• Only bad situations are stressful
• A lot of stress makes you less productive
• Stress is in your mind
• What stresses you, stresses you

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• Negative Stress Draining
• Becoming physically ill
• Having an argument with someone you love
• Hearing bad news about a friend or loved one
• Disagreeing with your boss
• Having a flat tire, or an unexpected bill
• Having more to do than you have time

• Positive Stress Energizing
• Receiving a promotion or raise
• Seeing a great movie
• Hearing energetic music
• Your team coming from behind to win
• A party in your honor
• Finding out that someone you care really liked
  you
• Doing something you really like to do

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WHAT IS STRESS?

• What is stress?
• What are stressors?
• What is a stress response?
• What causes stress?

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STRESS AND ILLNESS
Chronic stress can lead to illness!

• Weakened immune system
• colds
• flu
• allergic reactions
• asthma attacks
• cancer
• Increased blood pressure
• Increased serum cholesterol
• Hypertension

• Stroke
• Coronary heart disease
• Tension headaches
• Backaches
• Hair loss
• Insomnia
• Fatigue
• Accidents

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PHYSICAL SIGNS

• Alcohol dependency
• Diarrhea
• Drug addiction
• Dry throat and mouth
• Excessive weight change
• Excessive nervous energy
• Fatigue
• Fainting
• Frigidity
• Headaches
• Heartburn
• High blood pressure
• Impotence
• Impulsive eating

• Indigestion
• Muscle spasms
• Nausea
• Nightmares
• Pain in back, neck and chest
• Psychoses
• Shortness of breath
• Sleeplessness
• Stuttering
• Sweating
• Tooth grinding
• Trembling
• Vomiting

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MENTAL SIGNS

• Anxiety
• Apprehension about approaching weekends
  vacations
• Constant uneasiness
• Depression
• Feeling of rejection by family
• Feeling of parental failure
• General boredom
• General irritability

• Impulsive behavior
• Inability to concentrate
• Inability to laugh
• Irrational fears
• Lack of concentration
• Reoccurring sense of hopelessness
• Suppressed anger

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TENSION TAMERGOALS, VALUES AND BELIEFS

• 1. List all things you value in life. List as
  many as you can think of.
• 2. Select the five most important things of value
  in your life.
• 3. Select the three most important values from
  those listed above. For each of them, list two
  beliefs you feel is true in regards to that
  value.
• 4. Select the one most important value and its
  associated belief from those listed above and
  write a goal statement.

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• Antecedents - cues that stimulate you to act in a
  certain way - can be physical events, feelings,
  emotions, inner speech.
• Behavior - actions which you would like to
  decrease (in this case, stress) or actions which
  you would like to increase (in this case,
  relaxation).
• Consequences - circumstances which will affect
  whether or not you repeat a behavior - can also
  be physical events, feelings, emotions, thoughts
  or inner speech.

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AREAS OF INFLUENCE AND CONTROL

• Family
• Community
• Friends
• Your own behavior
• Church
• Co-workers
• Supervisors

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PROBLEM SOLVING STEPS

• 1. Identify the problem
• 2. Consider the alternatives
• 3. Consider the consequences
• 4. Make a choice (choose freely)
• 5. Examine whether you feel good about your
  choice
• 6. Tell others, if "no" reconsider your choice
• 7. Determine if you can act on your choice

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DEVELOP A PERSONAL ACTION PLAN

• 1. Identify a goal
• 2. Identify resources
• 3. Plan and take action
• 4. Evaluate results
• 5. Make necessary adjustments

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10 WAYS TO WORRY PRODUCTIVELY

• 1. Set aside special time for problem solving
• 2. Ask, what is the worst that can happen
• 3. Ask, is the worst likely to happen
• 4. Use self-talk and thought stopping.
• 5. Count to 10 and say When I am calm and
  relaxed, I will make the right decision
• 6. Picture what you really want to have happen
• 7. Learn to disagree - agreeably
• 8. Read
• 9. Accept emotions, express emotions
• 10. Practice the "5 Productive Reactions to
  Stress"

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FIVE PRODUCTIVE REACTIONS TO STRESS

• 1. Gather facts
• 2. Assume accountability
• 3. Achieve and maintain physical fitness
• 4. Make a plan and do something
• 5. Maintain perspective and develop a positive
  attitude

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HOW TO BECOME STRESS-RESISTANT

• 1. Stop feeling guilty
• 2. Be decisive
• 3. Avoid being a perfectionist
• 4. Set priorities for yourself
• 5. Stop procrastinating
• 6. Praise yourself
• 7. Live an optimal lifestyle

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OPTIMAL LIFESTYLE

• 1. Never or ex-smoker
• 2. Little or no caffeine
• 3. Little or no alcohol
• 4. Engage in relaxing activities for at least 15
  minutes per day (not TV)
• 5. Aerobic exercise 20 minutes per day, three
  times per week
• 6. Never consume more than 30 percent of daily
  calories from fat

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• DISEASE
• Hypertension
• High Cholesterol
• Diabetes
• Hypertension
• Low HDL
• Heart Disease
• Cancer
• COPD
• Heart Disease
• Overweight
• Hypertension
• Low HDL
• High Cholesterol
• Heart Disease

• RISK FACTOR
• Overweight
• Smoking
• Sedentary Lifestyle
• High Cholesterol

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THREE ENEMIES OF STRESS REDUCTION

• Cigarettes
• Caffeine
• Sugar
• Consuming a well balanced diet consisting of
  fruits, vegetables, whole grains, fish and some
  meats is essential to a good healthy mind and
  body.

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EXERCISE

• Choose an activity you think you will enjoy
• Set aside a regular time to exercise
• Set short-term goals
• If you have any health problems, check with your
  physician
• Vary your exercise program (i.e. duration,
  activity)
• Watch what you eat
• Drink plenty of fluids (at least 8 glasses of
  water a day)
• Reward yourself

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NUTRITION TIPS TO LESSON STRESS

• Vitamins and Minerals
• B vitamins
• Iron
• Thiamin
• Vitamin B12
• Carbohydrates
• Tend to calm
• Low-fat Proteins
• Give you energy
• Fats
• Slow you down

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ATTITUDE

• The most powerful force in human behavior
• A negative attitude is harmless until it becomes
  a way of life
• Negative attitudes result in negative actions
• Negative actions result in negative consequences
• Negative consequences lead to negative attitudes
• Attitude affects behavior and behavior affects
  results

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THREE C's OF A POSITIVE ATTITUDE

• 1. Sense of Control
• 2. Sense of Challenge
• 3. Sense of Commitment

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COPING WITH CHANGE

• Confront your feelings - denial can prolong the
  adjustment period
• Seek out a support group
• Maintain relationships - isolation can have same
  effect as denial
• Try to continue your routines - hobbies,
  recreational activities
• Take care of yourself - eat properly and exercise
• Focus on the change at hand - don't let it
  disrupt other aspects of your life
• Look for positives - new possibilities may open
  up
• Keep the change in perspective - take a broad
  view
• Source University of Texas Lifetime Health
  Letter. January 1994

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HOW TO DEVELOP A SENSE OF HUMOR

• Spend more time with people who like to laugh.
• Each day read or listen to something funny like
  the comics or a sitcom.
• Open your eyes and see that people, including
  yourself do lots of silly things that make you
  laugh.
• Start a humor collection - Far Side cartoons,
  cards, mugs, bumper stickers. Share them with
  others.
• Get in the habit of laughing at yourself. Every
  day, out loud.
• Remember, when the going gets tough, the tough
  get goofy.
• Source Personal Best, Scott Publishing, Inc.,
  420 5th Avenue S., Ste D. Edmonds, Washington
  98020

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TIME SAVERS

• Learn to Say No - your world will not fall apart,
  try it!
• Be Efficient - handle one thing only once.
• Concentrate - work on one thing at a time.
• Make "To - Do" Lists
• Isolate - minimize distractions.
• Carry a Date Book Around - easy scheduling, write
  in pencil so changes can be made.
• Delegate - take some load off you.
• Fun - schedule some breathing room for a few
  laughs.
• Prioritize - do what is most important or
  pressing first.