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Stress ManagementStress ManagementTechniques to cope with PressureTechniques to cope with Pressure
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WHAT IS STRESS? Stress is a feeling of emotional or
physical tension.
Stress is your mind and body’s response or reaction to a real or imagined threat, event or change.
stress usually occurs in situations people consider difficult or challenging. Different people consider different situations to be stressful.
The threat, event or change are commonly called stressors. Stressors can be internal (thoughts, beliefs, attitudes or external (loss, tragedy, change).
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LEVELS OF STRESS
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EUSTRESS Eustress or positive
stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished.
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DISTRESS Distress or negative stress occurs when
your level of stress is either too high or too low and your body and/or mind begin to respond negatively to the stressors.
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Types of Stressors
INJURY
Career Pressure
illness
Emotional
Environmental
Physical
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Physiologic Signs of Stress
•Increased cardiacIncreased cardiac outputoutput•Increased circulationIncreased circulation
•Increased BPIncreased BP
•Increased sweatingIncreased sweating
•Hyper alertnessHyper alertness
•Increased blood Increased blood sugarsugar
•Decreased stored Decreased stored energyenergy
•Increased fatty Increased fatty acidsacids( full of fats) ( full of fats)
Immediate ChangesImmediate Changes
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Long Term Effects
•Increased breakdown of proteinIncreased breakdown of protein
•Increased blood glucoseIncreased blood glucose
•Decreased immune responseDecreased immune response
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Emotional Signs of Stress
• Denial• Fear• Depression• Grief• Anger• Worry• Uncertainty
• HopelessnessHopelessness• HelplessnessHelplessness• Feeling lost Feeling lost • Wishing to hideWishing to hide• AnxietyAnxiety• PanicPanic• InappropriateInappropriate EmotionsEmotions
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Cognitive Signs & Symptoms
• Difficulty Making Decisions
• Confusion• Difficulty Naming Familiar
Items• Poor Concentration• Blaming Others• Memory Problems• Replaying Events Over &
Over
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Behavioral Signs of Stress
• Withdrawal• Suspiciousness• Excessive Humor or
Silence• Increased Smoking,
Alcohol or Food• Change in Activity Level• Angry Outbursts• Crying Spells
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Stress response contributes to:
– coronary artery disease (blood related)
– cancer– respiratory
disorders– unintentional
injuries– suicide
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HOW TO OVERCOME STRESS
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Organize your life:¨ Manage your time¨ Make to do lists
¨ Plan ahead¨ Set mini goals¨ Learn to Plan
Practice Relaxation:¨ Meditation
¨ Deep Breathing¨ Get a Massage
¨ Visualization¨ Take a Bath
¨ Try saying the Serenity Prayer
Stretch¨ Stand up and reach
up¨ Neck stretch: roll
your head in a half circle,starting at one
side, then droppingyour chin to yourchest, then to the
other side¨ Watch a cat stretch
and do the same
Take a break¨ Breath deeply¨ Sit back and
relax¨ Do something you
love¨ Read a good book
¨ Change yoursurroundings
¨ Learn to Play
Communicate:¨ Express your
emotions¨ Talk to a friend
¨ Eliminate negativetalk
¨ Cry¨ Laugh
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¨ Learn to live one day at a time¨ Improve your appearance¨ Do something for someone else
(volunteer work)¨ Allow yourself private time everyday¨ Learn to forgive and forget¨ Watch a good movie¨ Listen too your favorite music¨ Eat well¨ Be a positive person¨ Avoid unnecessary competition
Other stress management tips: