Stress Management

The art of taking care of

oneself!
 Objectives
To understand the nature of stress
and how it affects us.
To understand stress associated with
crisis counseling.
To develop a personal stress
management program
 What is Stress?
Stress is tension, strain, or pressure from
a situation that requires us to use, adapt,
or develop new coping skills.

Stress can be positive or negative.

Perception plays a key role in interpreting

how stressful situations are.
Why Do We Need to Be Concerned
about Stress?
The biochemistry of stress
The conflict between modern life and
primitive instincts
Stressors are multiple and overlap or
occur simultaneously
The influence of beliefs, attitudes, and
motivations and our interpretation of
events
Stress results in wear and tear on the
body Hans Selye
 An event occurs
of neutral value
or meaning

The individual
After a period of rest, appraises whether
the individual is able to the event is a threat
prepare for and meet a or a challenge
new threat or challenge

Bio-chemicals are
Fatigue follows released to enhance
the depletion of the ability of ones
bio-chemicals mind and body to respond
from the exertion

The bio-chemicals are The individual responds

depleted through the to the threat or challenge
exertion to meet the through fight or flight
threat or challenge
 Common Stress Reactions
A Self-assessment

Behavioral
Physical
Psychological
Cognitive
Social
 Patterns in Stress Responses
Individual stress responses tend to cluster
and form a repeated pattern
sleeplessness, upset stomach, isolating,
etc.
The greater or lengthier (intensity or
duration) the stress, and the less likely
that relief is nearby, the more likely that
responses will broaden beyond those of
which we are most often aware.
Positive versus Negative Stress
Positive stress
Feelings of excitement
& anticipation
Creativity is heightened
Coping skills learned
and adapted quickly
Ability to process
information rapidly
increases
Perception narrows,
concentration increases
Heightened physical
stamina
Bonding increases
Negative Stress
Feelings of anxiety and
uncertainty
Creativity is stunted
Coping skills are
overwhelmed
Ability to process
information is stunted
Perception narrows
Easily distracted by
surrounding stimuli
Somatic symptoms
Conflict and blaming
occur
Other Factors that Influence Stress
Personal resilience healthy
detachment
Perception of threat or challenge
Compounding events
Cumulative stimuli
Historical similarities
Thoughts and images
Stress and the Crisis
Counseling Role
 Stress Vulnerabilities of Crisis
Counseling
Cumulative stress from repeatedly hearing the
stories of victims, survivors, bystanders, and
others.
Chronic stress from approaching strangers whose
responses to the offer of help cannot be
anticipated.
Feeling overwhelmed by the depth of others grief
and sadness.
Over-identification with the consumer.
Feeling helpless to take the pain of loss away.
Uncertainty about whether or how talking helps.
Disturbing images from the stories people share.
 How Do You Know You Are in
Trouble?
You start providing concrete services.
You cant shake the images from
your mind.
You work increasingly long hours.
Work becomes more important than
family and friends.
You feel angry at the system.
You are irritable and impatient.
 Coping with Stress
Developing a personal Stress Management Program

Self-awareness and self-monitoring

A balanced lifestyle

Nutrition, exercise and rest

 Self-Monitoring
What combination of symptoms do I seem
to experience habitually when under
stress?
How do my thoughts, attitudes, and
reactions seem to change under stress?
How long a period of time can I work
under stress before my performance
begins to suffer?
How do I develop a conscious awareness
of how I am thinking, feeling, reacting,
and functioning under stress?
 A Balanced Lifestyle
Each day we need to:

Engage in productive activity

Address our spiritual needs

Seek intellectual challenge

Play
 Productive Activity
Productive activity can encompass paid
employment, volunteerism, hobbies,
etc.
We derive a sense of accomplishment
from the tasks performed
We derive a sense of contribution or
completion from the activity
 Spiritual Needs
Spiritual activities feed the soul and
are often contained in daily rituals or
comfort routines.
They can encompass meditation,
prayer, poetry, formal religious
services, a 12 step meeting, etc.
They can be the wow of a sunrise,
the calm of a warm bath, or the
wisdom of a childs observation.
 Intellectual Challenge
Intellectual challenge opens us up to
new ideas and perspectives new
approaches to familiar problems.
Intellectual challenge encompasses
learning something new each day,
gaining mastery over a new skill, or
exercising our minds beyond what
we commonly experience in our daily
routines.
 Play
Leisure is to be engaged in an
activity in which the process is more
important than the product.
In leisure, we lose ourselves and our
concerns.
In play, we celebrate the child in all
of us.
 Additional Considerations
Nutrition

Exercise

Rest
 Nutrition
Stress Suppresses the Immune System

Avoid fat, sugar, caffeine, nicotine,

and alcohol.
Eat many small meals rather than
one or two big ones.
Increase the intake of fruit,
vegetables, and whole grain foods.
Carry healthy snacks fresh fruit,
nuts, granola, trail mix.
Drink lots of water.
 Exercise
Exercise depletes the bio-chemicals
produced under stress.

Exercise can also serve as a form of

meditation.

Exercise increases mental acuity.

 Rest
Rest counteracts the depression that
follows the adrenalin rush,
especially if the rush has been
sustained over several days.
Cant sleep? Resting quietly can still
be an effective alternative.
Develop relaxation routines if sleep is
difficult.
Strategies to Counteract Stress
Realistic expectation help versus responsibility.
Buddy systems
Maintain fundamental priorities self, family, and
friends first.
Stay within established work hours.
Discuss concerns with supervisors
Participate fully in stress management related
activities in staff meetings and training events.
Be clear with family and friends about what you
are comfortable discussing about your work.
Practice a personal stress management program
daily.