three a’s of stress management awareness acceptance action plan
TRANSCRIPT
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Three A’s of Stress Management
Awareness Acceptance Action Plan
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Awareness of Stress What is stress? What causes stress? What are the results of stress? How do we manage stress to
avoid negative outcomes?
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Stress is defined as . . . . . . . . Our body’s physical and emotional
reaction to circumstances or events that scare, aggravate, confuse, excite, or endanger us. (Hamilton McCubbin)
A mismatch between the demands in our lives and the resources we have to deal with those demands. (Great Performance, Inc.)
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Stress is defined as . . . . . . . . A state of anxiety produced when
events and responsibilities exceed one’s coping abilities (Richard Lazarus)
The body’s response to any demand. Usually perceived as a mental strain, urgency, or pressure.
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Stress is. . . . . . . . . Inevitable and universal—a part of daily
life Personal Positive Negative A result of accumulated small hassles of
everyday life (called stressors) A result of large events (stressors and
crises)
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Types of Stress Eustress: good stress (for example,
getting married, getting a promotion) Motivates Is short-term Feels exciting Improves performance Is pleasant and beneficial Is vital for health and well-being Focuses energies and sharpens the mind
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Types of Stress Neustress: neutral stress (for
example, an airplane crash in another country)
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Types of Stress Distress:
Bad stress: such as death of close friend Acute stress: high intensity, short duration Chronic stress: low intensity, prolonged
time—accumulation of chronic stress is related to heart disease, ulcers,strokes, migraine headaches, allergies, asthma, high blood pressure, colitis, arthritis, skin disorders, and cancer. Up to three-fourths of diseases may be stress-related.
Can be controlled with healthy lifestyles, relaxation, and stress reducing techniques
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A Holistic View of Stress Stress is the inability to cope with a
perceived or real (or imagined) threat to one’s mental, physical, emotional, and spiritual well-being, which results in a series of physiological responses and adaptations, known as the stress response, or the “fight or flight”—a survival instinct to fight or run.
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The Stress Response No matter if the threat is real (car
accident) or perceived (a noise at night), the stress response occurs.
The stress response occurs in proportion to the perceived danger.
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What Happens to the Body During the Stress Response? Increased heart rate Increased blood rate Breathing becomes shallow Vasodilatation of arteries to body’s
arms and legs—muscles tense up Increased serum glucose levels—to
provide energy for fight or flight Immune system shuts down
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What Happens to the Body During the Stress Response? Increased free fatty acid
mobilization Increased blood coagulation and
decreased clotting Increased muscular strength Decreased gastric movement Increased sweating to cool body
core temperature
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What Causes Stress? To manage stress, we must
recognize it—the causes and the symptoms. Each of us responds to different
stressors in different ways.
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“Stressors” or “Triggers” Internal stressors include:
Lifestyle choices: caffeine, not enough sleep, overloaded schedule
Negative self-talk: pessimistic thinking, self-criticism, over-analyzing
Mind traps: unrealistic expectations, taking things personally, all-or-nothing thinking, exaggerating, rigid thinking
Stressful personality traits: Type A, perfectionist, workaholic, pleaser
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“Stressors” or “Triggers” External stressors include:
Physical environment: noise, bright lights, heat, confined spaces.
Social (interaction with people): rudeness, bossiness or aggressiveness
Organizational: rules, regulations, “red tape,” deadlines
Major life events: death of a relative, lost job, promotion, new baby
Daily hassles: commuting (traffic), misplacing keys, mechanical breakdowns
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Recognizing Stress Symptoms:
Physical Headaches Tight neck and
shoulders Pounding heart Chest pain High blood pressure Upset stomach Fatigue Cold or sweaty hands Eyestrain Excessive sweating
Constipation Diarrhea Nervous tics Rashes Teeth grinding Tightened muscles Sleeplessness Dizziness Faintness Frequent urination
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Recognizing Stress Symptoms: Emotions
Depression Anger Irritability Low self-esteem Apathy Impatience Nervousness Anxiety Agitation Feelings of
worthiness
Inability to slow down
Lack of interest in food, sex, life
Inability to concentrate
Restlessness Nightmares Inability to make
decisions
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Recognizing Stress Symptoms: Behavior Overeating Increase in smoking or drinking Change in sleeping habits Reckless driving Crying Drug use Negativity
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Recognizing Stress Symptoms: Behavior Pacing Fidgeting Nervous habits Yelling Swearing Blaming Hitting or throwing things
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Recognizing Stress Symptoms:
Mental
Decrease in concentration and memory
Indecisiveness Mind racing or going blank Confusion Loss of sense of humor
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Acceptance of Stress To learn to manage stress we must
answer the following questions: How important is the stressor? Can I control the event?