CONCEPT 18

Stress Management, Relaxation,

and Time Management
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 Although stress cannot
be avoided, proper
stress-management
techniques can help
reduce the impact of
stress in your life. Photo Credit: © Bob Mitchell/Corbis

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 PRESENTATION OVERVIEW
 Physical Activity and Stress
Management
 Stress, Sleep, and Recreation
 Time Management
 Coping Strategies
 Social Support

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Discussion Activity 18-3
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 PHYSICAL
ACTIVITY AND
STRESS
MANAGEMENT

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PHYSICAL ACTIVITY AND
STRESS MANAGEMENT
 Helps you to adapt to stressful situations
 Aids in tension relief
 Provides a break from reality
(“Time Out” hypothesis)
 Improves mood and self-esteem
 Reduces anxiety and depression
 Can aid in changing behaviors related to health
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 MECHANISMS FOR
EFFECTS OF EXERCISE ON
STRESS REDUCTION
 Distraction
 Endorphin
 Neurotransmitter
 Thermogenic
 Self-esteem

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 BENEFITS OF PHYSICAL
ACTIVITY FOR MENTAL HEALTH

 Physical activity can

 Reduce anxiety and depression
 Aid in health behavior change
 Buffer the negative impact of stress on
cellular aging and memory

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 STRESS, SLEEP,
AND
RECREATION

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 STRESS AND SLEEP
 Adequate sleep is important for dealing with
stress
 ~7-8 hours per night
 1/5th of college students report < 7 hours of sleep
on weeknights

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 DEFINITIONS OF LEISURE
AND RECREATION
 What is leisure?
 Time that is free from demands
 Not a means to an end, but an end in itself!
 What is recreation?
 A more structured form of leisure that allows people
to "re-create" themselves

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 WHAT IS PLAY?
 Critical to development
 Sense of play in adult recreation contributes to
wellness
 Play is distinct from recreation
 Typically intrinsically motivated
 Has an imaginative component
 Several positive outcomes for both children and
adults

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 CONTRIBUTIONS OF
RECREATION TO WELLNESS
 Social - Interactions with friends

 Emotional - Reduces stress

 Physical - Improves fitness

 Intellectual - Expands world view

 Spiritual - Connection with self

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 REASONS FOR CHOICES OF
RECREATIONAL
ACTIVITIES
 Socio-economic status
 Vocation
 Sex
 Age
 Ethnicity
 Residence
 Disabilities
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 HINTS TO MAXIMIZE YOUR
LEISURE EXPERIENCES
 Keep play and work separate

 Don't turn play into work

 Expand your leisure interests

 Expand your circle of friends

 Don't feel guilty about leisure

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 SKILLS FOR LEISURE
DEVELOPMENT
 Leisure resourcefulness
 Identify interests and preoccupations at different
parts of your life cycle
 Translate interests into involvement
 Time management
 Maximizing your available time
 Focusing your time on your priorities

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 TIME
MANAGEMENT

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 TIME MANAGEMENT
STEPS
Click for Step 1 Establish priorities
Lab 18a Info
Step 2 Monitor current time use
Step 3 Analyze time use
Step 4 Make a schedule

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TIME MANAGEMENT
 Plan and prioritize
 Set goals and deadlines
 Recreational activities
 Make the most of the
time you have
 Regularly self-assess and
monitor your time
management skills
 Avoid procrastination

Source: Mancini, M.

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 STRATEGIES FOR
EFFECTIVE
STRESS
MANAGEMENT

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 COPING WITH The choice of coping
strategy depends on the
STRESS nature of the stressor.
Stressor
within your Use problem-focused
control coping strategies

Stress Outcome

Stressor Use emotion-focused

out of your
control
coping strategies
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 ACTIVE COPING STRATEGIES

1. Appraisal-focused

2. Emotion-focused

3. Problem-focused

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 TYPES OF COPING STRATEGIES

1. Appraisal-Focused
(Cognitive Re-Appraisal)

 Change the way you are thinking

 Seeking knowledge or practicing skills

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 Click for
Lab 18c Info

TYPES OF COPING
STRATEGIES
2. Emotion-Focused
(most effective for uncontrollable stressors)
 Relaxation techniques (see future slides)
 Physical activity
 Appropriate emotional expression
 Seeking social support
 Prayer
 Mindfulness meditation

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 Click for
Lab 18b Info EMOTION-
FOCUSED COPING
STRATEGIES
Relaxation Techniques
“three Rs”
1. Reduce mental activity
2. Recognize tension
3. Reduce respiration

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 DEEP BREATHING AND MENTAL IMAGERY
 Quick "Time Out"
 Inhale through nose 4 secs
 Exhale through mouth 8
secs
 Repeat
 Imagine a pleasant
image/scene with all
your senses
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 JACOBSON'S PROGRESSIVE
RELAXATION METHOD
 Involves alternate contraction and relaxation of
muscles

 Teaches person to identify stress-related tension

in the body

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 BIOFEEDBACK
 Utilizes machines that monitor physiological
responses

 Useful for decreasing tension headaches,

asthma attacks, hypertension, and phobias

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 STRETCHING AND
RHYTHMICAL EXERCISES
 Yoga
 Tai Chi
 Exercising to
music

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 SPIRTUALITY
 Internal comfort
 Provides confidence to function more
effectively
 Not restricted to prayer

MINDFULNESS MEDITATION
Experience fully your emotions “in the
moment” in a non-judgmental way
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 EXPRESSING EMOTION
APPROPRIATELY
 Turn to others to “vent” or
“get it off our chest”
 Expressive writing
 Especially when social support
is not readily available
 Sharing emotional writing has
additional benefits

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 TYPES OF COPING
STRATEGIES
3. Problem-focused
(most effective for controllable stressors)
 Problem-solving
1. Brainstorming
2. Narrow focus (4-5 options)
3. Plan strategy implementation
 Assertiveness (not aggressiveness)
 Consider role-playing
 Seeking active social support (next slide)
 Family, friends, clergy, teacher, coach
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 OTHER STRATEGIES
Avoidant coping strategies
(not effective)
 Ignoring
 Escaping

Professional help

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 SOCIAL
SUPPORT

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 SOCIAL SUPPORT
 Important for
effective stress
management
(women > men)
 Obtaining social support
requires
close relationships Photo credits: © Pixtal/AGE fotostock  
 Quality is more important
than quantity

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 TYPES OF SOCIAL
SUPPORT
1. Informational
 Tips
 Strategies
 Advice
2. Material
 Direct assistance
(e.g., loan)
3. Emotional
 Encouragement
 Sympathy
Photo credits: © Juli Balla/Getty Images 

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 SUMMAR
Y
 Stress is a natural part of life

 With appropriate stress management techniques

you can learn to manage it more effectively
 Self-assess your stress levels

 Adopt coping strategies

 Manage time effectively

 Evaluate strategy effectiveness

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 SUPPLEMENTARY
INFO

Lab Information
Additional Information
Discussion Activity Copyright © 2016 McGraw-Hill Education. All rights
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 LAB 18A
Return to
presentation INFORMATION
TIME MANAGEMENT

 Rank your top priorities in terms of where you

would like to spend your time
 Keep a time log and indicate your actual use of
time
 Summarize how you might be able to use your
time more effectively

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 LAB 18B
Return to
presentation INFORMATION
RELAXATION EXERCISES

 Choose two relaxation exercises to perform on

different days
 Describe your experience and discuss if you
will continue with these

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 LAB 18C INFORMATION
Return to EVALUATING COPING
presentation
STRATEGIES

 Reflect back on 5 different stressful events and

describe the changeability, severity, and
duration of the stressor
 Complete the survey about your personal use of
coping strategies for each of these incidents
 Do you believe that you adopt appropriate
coping strategies?

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 Return to
presentation

What role do your friends and/or

family play in managing your
stress?

t i vi t y
s i on Ac
cu s
Dis 18-41
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