Keeping Stress

in the Box
ERIN KIESER
Agenda

Definition of stress
Stress affects the body
Recognizing stress
Coping mechanisms for stress
Mindfulness

Keeping Stress in the Box

 “The physiological or psychological
response to internal or external
stressors. Stress involves changes
What is Stress? affecting nearly every system of the
body, influencing how people feel
and behave.” 

-American Psychological Association

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 Acute Stress: “immediate
reaction to a perceived threat,
challenge, or scare”

Chronic Stress: persistent stress

that comes on subtly

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Stress vs. Anxiety
Stress is usually caused by an external
trigger that can either be short term or long
term. Anxiety is caused by persistent,
excessive worries that do not go away in the
absence of a trigger. Both lead to irritability,
fatigue, difficulty sleeping, and muscle
tension. –American Psychological Association

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 Stress in our World

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11/3/2020 Keeping Stress in the Box 7
Chart

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 Stress Effects on
Body Systems

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 Musculoskeletal System GI System
• Muscle tension
• Headaches & lower back • Gut - brain axis
pain • Pain, bloating, & nausea
• Tight shoulders & neck • Affects microbiota
• IBS & barrier function

Cardiovascular System Respiratory System

• Airway constriction
• Increased heart rate • Shortness of breath & rapid
• Stronger heart contractions breathing
• Increased blood pressure • Low O2 supply to the
tissues

Keeping Stress in the Box

 Recognizing Stress

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 External Sources of Stress

Major Life Unpredictable

Environment Workplace Social
Changes Events

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 Internal Sources of Stress

Uncertainty &
Fears Beliefs
Lack of Control

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 Take a minute to write
down 2-3 stressors in
your life.

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 Coping Mechanisms
for Dealing with
Stress

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Coping Mechanisms for Stress

Build Support Relax

Eliminate Stressors Nutrition Meditate

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Coping Mechanisms for Stress

Physical Activity Keep Some Pleasure

Protect your Sleep Focus on Nature Reframe your Thinking

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Dealing with Stress in the Workplace
Track Your Stressors
• Use a journal to record stressful situations and
how you responded to the stress. Note your
thoughts, feelings, and environment.

Develop Healthy Responses

• When stress occurs, make healthy choices rather
than falling back on that coffee drink. Exercise,
hobbies, and playing games with family can all
help relieve stress.

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Dealing with Stress in the Workplace

Establish Boundaries
• Set aside time each day during which work is off
limits—no phone calls or emails.

Take Time to Recharge

• Make sure to relax during off limits time—do
not think about work. Take vacation days when
applicable or just an hour or two once or twice a
week to recharge.

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Dealing with Stress in the Workplace

Learn How to Relax

• Relax during a stressful event at work by taking
5 minutes to breath deeply, practice mindfulness,
and change your position

Talk to Your Supervisor

• If stressed, talk to your supervisor to develop an
effective plan to manage stress. Communication
often brings positive outcomes.

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 What are some mechanisms
that work for you to deal with
the stressors you wrote
down?

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 “You are braver than you
believe, and stronger than
you seem, and smarter than
you think.”
Christopher Robin

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 References
American Psychological Association. (2018, November 1). Stress effects on the body.
https://www.apa.org/topics/stress/body
Koolhaas, J. M., Bartolomucci, A., Buwalda, B., de Boer, S. F., Flügge, G., Korte, S. M., Meerlo, P.,
Murison, R., Olivier, B., Palanza, P., Richter-Levin, G., Sgoifo, A., Steimer, T., Stiedl, O., van Dijk,
G., Wöhr, M., & Fuchs, E. (2011). Stress revisited: A critical evaluation of the stress concept.
Neuroscience and Biobehavioral Reviews, 35(5), 1291-1301. doi:
10.1016/j.neubiorev.2011.02.003.
Mariotti, A. (2015). The effect of chronic stress on health: New insights into the molecular mechanisms
of brain—body communication. Future Science OA, 1(3), FSO23. doi: 10.4155/fso.15.21
Mayo Clinic (2019, March 28). Stress management: Know your triggers.
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-
management/art-20044151
Nicolaides, N. C., Pavlaki, A. N., Maria Alexandra, M. A., & Chrousos, G. P. (2018). Glucocorticoid therapy
and adrenal suppression (K. R. Feingold, B. Anawalt, & A. Boyce, Eds.). MDText.com, Inc.
https://www.ncbi.nlm.nih.gov/books/NBK279156/

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