Managing Stress

By: Sean Barrett, Kurt Vanhoven and Jennifer Riede

What is stress?..What is stress?..

A mentally or emotionally disruptive A mentally or emotionally disruptive or upsetting condition occurring in or upsetting condition occurring in response to adverse external response to adverse external influences and capable of affecting influences and capable of affecting physical health, usually characterized physical health, usually characterized by increased heart rate, a rise in by increased heart rate, a rise in blood pressure, muscular tension, blood pressure, muscular tension, irritability, and depression. irritability, and depression.

Unrelieved anxiety that continues Unrelieved anxiety that continues over a long period of time.over a long period of time.

Types of stressTypes of stress

Bad Things Good Things

Good StressGood Stress

• Eustress: Derived from a healthy feeling of fulfillment. Eustress: Derived from a healthy feeling of fulfillment. Riding a rollercoaster, getting married, or buying a new Riding a rollercoaster, getting married, or buying a new house. house.

• Fight or Flight: Stress responses kick in and you have two Fight or Flight: Stress responses kick in and you have two choices: run or fight. Whatever your choice is your skeletal choices: run or fight. Whatever your choice is your skeletal muscles are enriched with oxygenated blood which helps muscles are enriched with oxygenated blood which helps stamina and strength, your liver converts all the cortisol stamina and strength, your liver converts all the cortisol into sugar to give you extra energy. Stress hormones such into sugar to give you extra energy. Stress hormones such as adrenaline are released into your body giving you a as adrenaline are released into your body giving you a surge of power increasing eyesight, and agility. Your surge of power increasing eyesight, and agility. Your digestive system shuts down and all available blood is digestive system shuts down and all available blood is rushed to the brain and to the rest of the body so you can rushed to the brain and to the rest of the body so you can react to the situation and survivereact to the situation and survive. .

Bad StressBad Stress

Can lead to hypertension, heart disease, Can lead to hypertension, heart disease, obesity, immune system disturbances, arthritis obesity, immune system disturbances, arthritis and everything in between and everything in between

If left unchecked it can grow and build up on If left unchecked it can grow and build up on you over time and lead to ware and tear on you over time and lead to ware and tear on your biological systems.your biological systems.

Under sever fatigue your bodies ability to Under sever fatigue your bodies ability to repair and defend itself will from unwanted repair and defend itself will from unwanted pathogens and diseases will decrease.pathogens and diseases will decrease.

Causes of bad StressCauses of bad Stress

DepressionDepression Difficulty falling asleepDifficulty falling asleep Feelings of anger or resentmentFeelings of anger or resentment Inability to concentrateInability to concentrate Increase or decrease in appetite Increase or decrease in appetite Tension headachesTension headaches Extreme tiredness and fatigueExtreme tiredness and fatigue

11 Ways to Beat Stress11 Ways to Beat Stress

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Be Realistic Be Realistic

Don’t worry about what other people Don’t worry about what other people think, some things may be out of think, some things may be out of your control so stop wasting energy your control so stop wasting energy on things you have to power to on things you have to power to change.change.

Be reasonable about your goals and Be reasonable about your goals and do not be afraid to make a mistake. do not be afraid to make a mistake.

Exercise tensions awayExercise tensions away

You muscles tense You muscles tense automatically when your under automatically when your under stress. stress.

Meditate Meditate Do yoga and practice healthy Do yoga and practice healthy

breathing techniques.breathing techniques. Strength training and Cardio Strength training and Cardio

training. training.

Strength TrainingStrength Training

Forum is most Forum is most important when important when using resistance using resistance training as a training as a guild line always guild line always keep you back keep you back straight, and straight, and your chest and your chest and butt out.butt out.

Do not hunch Do not hunch over or bend in over or bend in awkward awkward positions where positions where you body feels you body feels unconformable. unconformable.

Go at your own Go at your own pacepace

Do not life more Do not life more than you can than you can handle.handle.

Diet Diet

Eating well not only makes you feel Eating well not only makes you feel better but it can have great better but it can have great influences on you look as well. influences on you look as well.

Eat Breakfast, preferablity something Eat Breakfast, preferablity something highly processed carbohydrates.highly processed carbohydrates.

Eat healthy foods that complement Eat healthy foods that complement your schedule and amount of activity your schedule and amount of activity exerted for the day.exerted for the day.

Food ChecklistFood Checklist

Breakfast DosBreakfast Dos Citrus fruits Citrus fruits Citrus juices Citrus juices BananasBananas Dried FruitsDried Fruits PulsesPulses NutsNuts Lime flower, elderflower, Lime flower, elderflower,

chamomile, lemon balm teaschamomile, lemon balm teas Wholegrain cereals and Wholegrain cereals and

breadbread Milk, eggs Milk, eggs Herrings KippersHerrings Kippers

Breakfast Don’ts Breakfast Don’ts CoffeeCoffee TeaTea ColaCola CocoaCocoa Added sugarAdded sugar Added saltAdded salt Refined carbohydrates Refined carbohydrates

M O N A V I EM O N A V I E

High in anti-oxidants High in anti-oxidants 19 different fruits including its crown 19 different fruits including its crown

jewel fruit the acai berry. jewel fruit the acai berry. Comes from the Amazon river banksComes from the Amazon river banks No defense mechanisms No defense mechanisms Promotes good health and meets Promotes good health and meets

your bodies demand for 13 servings your bodies demand for 13 servings of fruit per dayof fruit per day

Learn to say Learn to say NoNo

Learn to Say "no."--Learn to Say "no."--Sometimes we Sometimes we shouldn't be afraid to shouldn't be afraid to say "no" to added say "no" to added responsibilities in responsibilities in order to reduce order to reduce stress. stress.

Be assertive and let Be assertive and let your choice me your choice me known.known.

Ask for Help Ask for Help

• Do not be afraid to Do not be afraid to ask for help when ask for help when something is something is beyond your beyond your knowledge.knowledge.

• Have a good Have a good attitude and attitude and associate yourself associate yourself with positive with positive people. people.

Learn to Deal With Negative Learn to Deal With Negative People People

• Sometimes we Sometimes we need to do away need to do away with or ignore with or ignore negative people to negative people to better our lives. better our lives.

Lose Yourself in Activity Lose Yourself in Activity

• Use whatever you are Use whatever you are passionate about to passionate about to escape from your daily escape from your daily stress. stress.

• Read a book that Read a book that interests you.interests you.

• Confide in a close Confide in a close friend and share your friend and share your feelings.feelings.

• Get a massage Get a massage

Reward yourself

Don’t forget to study and always be prepared for class.

Upon completion of a task treat yourself to something special that you like.

Find out what makes you happy and apply that to your life it is healthy. IE ride a bike, walk, go to the beach.

Make a wish listMake a wish list

►Make a list of all the things you would Make a list of all the things you would do if you had time.do if you had time.

►When your feeling overpowered with When your feeling overpowered with stress pick one of the activities to stress pick one of the activities to practice.practice.

►Don’t be negative Don’t be negative ►Motivate yourself to make time in the Motivate yourself to make time in the

day for relaxation.day for relaxation.

Help someone else Help someone else

• Take your mind of your current problems Take your mind of your current problems by helping someone else. by helping someone else.

• You will experience vicarious pleasure You will experience vicarious pleasure knowing that you helped someone.knowing that you helped someone.

• Builds self-esteem and promotes good Builds self-esteem and promotes good ethics. ethics.

• Builds friendships and shows integrity.Builds friendships and shows integrity.

Works Cited

SLS The Confident Student/Becoming A Critical Thinker

Stress reduction for busy people, By Dawn Groves

Stress Relief Simple routines for home, work, and Travel, By Jonathan Hilton