Stress & Stress Management

STRESS

• Any change you must adapt to (stressor):

  • Negative, physical danger

  • Positive, falling in love or achieving a success

  • Environment, social, physiological, your thoughts

• Essential to life!

How you respond determines the impact on YOU!

Subject | Subject

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Types of Stress

• EUSTRESS (+): A welcomed

challenge…exercise, tough game, 

motivates you to work harder

• DISTRESS(-): interferes with 

ability to function …causes anger, 

sadness, frustration.

Duration of Stress

• Prolonged, never-ending stress

  • Damaging to health

  • Linked to drug/alcohol abuse

​Prompts person to deal with a specific event

• Short term

  • arises when a problem suddenly demands attention

​Chronic Stress

​Acute Stress

Signs of Stress

• Physical

  • Increased heart rate

  • Dry mouth

  • Trembling

  • Sweating

  • Pupils dilate

​Psychological

• Irritability

• Impulsive behavior

• Nightmares

• Excessive worrying

Stress Management Tools

1. Relaxation Techniques (3 types)

• Bio-feedback: monitor body measurements        

   ie – Bubbles, Deep breathing

• Progressive Muscle Relaxation: Tightening & relaxing of muscles.  

• Exercise: Eases muscle tension & releases chemicals in brain

  • Serotonin released (improved mood)

  • Dopamine brings on feelings of enjoyment,  increases motivation (decreased anxiety)

  • Endorphins released that make you feel good (relieve stress)

Stress Management Tools Cont...

2. Time Management: Organize your tasks, check lists, scheduling time to complete tasks

3. Visualization: Positive thoughts, imagine completing a skill/task, being in a relaxing place.

Healthy Coping Mechanisms

1. Displacement: using energy towards a familiar activity – running, cleaning

2. Ventilation: Verbally venting feelings – talking, crying, swearing, laughing

Unhealthy (Self-Destructive) Coping Mechanisms

• To protect from strong or stressful emotions 

  • Repress – unconsciously pushing feelings out of mind

  • Regress – return to old behaviors

  • Denial – don’t recognize problem

  • Projection – blame others

  • Suppress – push feelings out purposely

  • Rationalize – excuses

  • Compensation – gifts, hard work

​Defense Mechanisms

• Avoiding people & social situations

​Withdrawal

Resiliency

• If you can bounce back when something doesn’t go your way, you are demonstrating resiliency

​Link to video: https://www.passiton.com/inspirational-stories-tv-spots/159-mallory-weggemann