“Stress Management “

Are the Pressures of Life

Taking A Toll On You?
 What Is Stress?
• Stress is a psychological and physiological
response to events that upset our personal
balance in some way. When faced with a
threat, whether to our physical safety or
emotional equilibrium, the body's defenses
kick into high gear in a rapid, automatic
process known as the “fight-or-flight”
response.
• We all know what this stress response feels
like: heart pounding in the chest, muscles
tensing up, breath coming faster, every sense
on red alert.
• The biological stress response is meant to
protect and support us. It’s what helped our
stone age ancestors survive the life-or-death
situations they commonly faced. But in the
modern world, most of the stress we feel is in
response to psychological rather than
physical threats.
• Caring for a chronically-ill child or getting
audited by the IRS qualify as stressful
situations, but neither calls for either fight or
flight. Unfortunately, our bodies don't make
this distinction.
• Whether we’re stressed over a looming
deadline, an argument with a friend, or a
mountain of bills, the warning bells ring. And
just like a caveman confronting a sabertooth
tiger, we go into automatic overdrive.
 What Is Stress?
• If you have a lot of
responsibilities and worries,
you may be running on stress
a good portion of the time—
launching into emergency
mode with every traffic jam,
phone call from the in-laws, or
segment of the evening news.
• But the problem with the
stress response is that the
more it’s activated, the harder
it is to shut off. Instead of
leveling off once the crisis has
passed, your stress hormones,
heart rate, and blood pressure
remain elevated.
• Furthermore, extended or
repeated activation of the
stress response takes a heavy
toll on the body. Prolonged
exposure to stress increases
your risk of everything from
heart disease, obesity, and
infection to anxiety,
depression, and memory
problems.
• Because of the widespread
damage it can cause, it’s
essential to learn how to deal
with stress in a more positive
way and reduce its impact on
your daily life.
 The Body’s Stress Response
• The “fight-or-flight” stress response involves
a cascade of biological changes that prepare
us for emergency action. When danger is
sensed, a small part of the brain called the
hypothalamus sets off a chemical alarm.
• The sympathetic nervous system responds
by releasing a flood of stress hormones,
including adrenaline, norepinephrine, and
cortisol. These stress hormones race
through the bloodstream, readying us to
either flee the scene or battle it out.
• Heart rate and blood flow to the large
muscles increase so we can run faster and
fight harder. Blood vessels under the skin
constrict to prevent blood loss in case of
injury, pupils dilate so we can see better,
and our blood sugar ramps up, giving us an
energy boost and speeding up reaction
time.
• At the same time, body processes not
essential to immediate survival are
suppressed. The digestive and reproductive
systems slow down, growth hormones are
switched off, and the immune response is
inhibited.
 Signs and Symptoms of Stress

• To get a handle on stress, you first need to learn how to

recognize it in yourself. Stress affects the mind, body,
and behavior in many ways— all directly tied to the
physiological changes of the fight-or-flight response. The
specific signs and symptoms of stress vary widely from
person to person.
• Some people primarily experience physical symptoms,
such as low back pain, stomach problems, and skin
outbreaks. In others, the stress pattern centers around
emotional symptoms, such as crying or hypersensitivity.
For still others, changes in the way they think or behave
predominates.
 Stress Warning Signs and
Symptoms
• Cognitive Symptoms
– Memory problems
– Indecisiveness
– Inability to concentrate
– Trouble thinking clearly
– Poor judgment
– Seeing only the negative
– Anxious or racing thoughts
– Constant worrying
– Loss of objectivity
– Fearful anticipation
• Emotional Symptoms
– Moodiness
– Agitation
– Restlessness
– Short temper
– Irritability, impatience
– Inability to relax
– Feeling tense and “on edge”
– Feeling overwhelmed
– Sense of loneliness and isolation
– Depression or general unhappiness
• Physical Symptoms
– Headaches or backaches
– Muscle tension and stiffness
– Diarrhea or constipation
– Nausea, dizziness
– Insomnia
– Chest pain, rapid heartbeat
– Weight gain or loss
– Skin breakouts (hives, eczema)
– Loss of sex drive
– Frequent colds
• Behavioral Symptoms
– Eating more or less
– Sleeping too much or too little
– Isolating yourself from others
– Procrastination, neglecting responsibilities
– Using alcohol, cigarettes, or drugs to relax
– Nervous habits (e.g. nail biting, pacing)
– Teeth grinding or jaw clenching
– Overdoing activities (e.g. exercising,
shopping)
– Overreacting to unexpected problems
– Picking fights with others
 Causes of Stress
• The potential causes of stress are numerous and
highly individual. What you consider stressful
depends on many factors, including your
personality, general outlook on life, problem-
solving abilities, and social support system.
Something that's stressful to you may not faze
someone else, or they may even enjoy it
• For example, your morning commute may make
you anxious and tense because you worry that
traffic will make you late. Others, however, may
find the trip relaxing because they allow more
than enough time and enjoy listening to music
while they drive.
• The pressures and demands that cause stress
are known as stressors. We usually think of
stressors as being negative, such as an
exhausting work schedule or a rocky
relationship. However, anything that forces us to
adjust can be a stressor.
• This includes positive events such as getting
married or receiving a promotion. Regardless of
whether an event is good or bad, if the
adjustment it requires strains our coping skills
and adaptive resources, the end result is stress.
 Causes Of Stress
• Major life changes
– Major life events are stressors.
Whether it be a divorce, a
child leaving home, a planned
pregnancy, a move to a new
town, a career change,
graduating from college, or a
diagnosis of cancer, the faster
or more dramatic the change,
the greater the strain.
Furthermore, the more major
life changes you’re dealing
with at any one time, the
more stress you’ll feel.
• Top Ten Stressful Life
Events
• Spouse’s/child’s death
• Divorce
• Marriage separation
• Jail term
• Death of a close relative
• Injury or illness
• Marriage
• Fired from job
• Marriage reconciliation
• Retirement
• Source:
Holmes-Rahe Life Stress Inve
ntory
 Causes Of Stress
• Daily hassles and demands
– While major life changes are stressful,
they are also relative rarities. After all, it’s
not every day that you file for divorce or
have a baby. However, you may battle
traffic, argue with your family members,
or worry about your finances on a daily
basis. Because these small upsets occur
so regularly, they end up affecting us the
most.
• Daily causes of stress include:
– Environmental stressors – Your
physical surroundings can set off the
stress response. Examples of
environmental stressors include an unsafe
neighborhood, pollution, noise (sirens
keeping you up at night, a barking dog
next door), and uncomfortable living
conditions. For people living in crime-
ridden areas or war-torn regions, the
stress may be unrelenting.
– Family and relationship stressors –
Problems with friends, romantic partners,
and family members are common daily
stressors. Marital disagreements,
dysfunctional relationships, rebellious
teens, or caring for a chronically-ill family
member or a child with special needs can
all send stress levels skyrocketing.
– Work stressors – In our career-
driven society, work can be an ever-
present source of stress. Work stress is
caused by things such as job
dissatisfaction, an exhausting
workload, insufficient pay, office
politics, and conflicts with your boss or
co-workers.
– Social stressors – Your social
situation can cause stress. For
example, poverty, financial pressures,
racial and sexual discrimination or
harassment, unemployment, isolation,
and a lack of social support all take a
toll on daily quality of life.
• Internal Causes of Stress
– Not all stress is caused by external
pressures and demands. Your stress
can also be self-generated. Internal
causes of stress include:
• Uncertainty or worries
• Pessimistic attitude
• Self-criticism
• Unrealistic expectations or beliefs
• Perfectionism
• Low self-esteem
• Excessive or unexpressed anger
• Lack of assertiveness
 Stress Management:
How to Reduce, Prevent, and
Cope with Stress
• If you’re living with high levels of stress, you’re
putting your entire well-being at risk. Stress
wreaks havoc on your emotional equilibrium, as
well as your physical health. It narrows your
ability to think clearly, function effectively, and
enjoy life.
• The goal of stress management is to bring your
mind and body back into balance. By adopting a
positive attitude, learning healthier ways to
cope, and changing the way you deal with
stress, you can reduce its hold on your life.  
 Taking Charge of Stress
• In our frenetic, fast-paced world, many
people deal with frequent or even constant
stress. The overextended working mother,
the hard-charging “Type A” personality, the
self-critical perfectionist, the chronic
worrier: they’re always wound up, always
stretched to the breaking point, always
rushing around in a frenzy or juggling too
many demands.
• Operating on daily red alert comes at the
high price of your health, vitality, and peace
of mind. But while it may seem that there’s
nothing you can do about your stress level
—the bills aren’t going to stop coming,
there will never be more hours in the day
for all your errands, your career will always
be demanding—you have a lot more control
than you might think. In fact, the simple
realization that you’re in control of your life
is the foundation of stress management.
• Managing stress is all about taking charge:
taking charge of your thoughts, your
emotions, your schedule, your environment,
and the way you deal with problems. The
ultimate goal is a balanced life, with time
for work, relationships, relaxation, and fun—
and the resilience to hold up under pressure
and meet challenges head on.
• Dealing with Stressful Situations
– Change the situation
• Avoid the stressor.
• Alter the stressor.
– Change your reaction
• Accept the stressor.
• Adapt to the stressor.
 Stress Management Strategies
• Avoid unnecessary stress • Alter the situation
– Learn how to say “no” – Know your limits
and stick to them. Whether in your personal
or professional life, refuse to accept added
responsibilities when you’re close to reaching
them. Taking on more than you can handle
is a surefire recipe for stress.
– Avoid people who stress you out – If
someone consistently causes stress in your
life and you can’t turn the relationship
around, limit the amount of time you spend
with that person or end the relationship
entirely.  a good chance of finding a happy middle
– Take control of your environment – If
the evening news makes you anxious, turn
the TV off. If traffic’s got you tense, take a
longer but less-traveled route. If going to
the market is an unpleasant chore, do your
grocery shopping online.
– Your to-do list – Analyze your schedule,
responsibilities, and daily tasks. If you’ve got
too much on your plate, distinguish between
the “shoulds” and the “musts.” Drop tasks
that aren’t truly necessary to the bottom of
the list or eliminate them entirely.
– Express your feelings instead of
bottling them up. If something or
someone is bothering you, communicate
your concerns in an open and respectful
way. If you don’t voice your feelings,
resentment will build and the situation will
likely remain the same.
– Be willing to compromise. When you
ask someone to change their behavior, be
willing to do the same. If you both are
willing to bend at least a little, you’ll have
ground.
– Be more assertive. Don’t take a
backseat in your own life. Deal with
problems head on, doing your best to
anticipate and prevent them. If you’ve got
an exam to study for and your chatty
roommate just got home, say up front
that you only have five minutes to talk.
– Manage your time better. Poor time
management can cause a lot of stress.
When you’re stretched too thin and
running behind, it’s hard to stay calm and
focused. But if you plan ahead, you can
avoid these stress-inducing pitfalls.
 Stress Management Strategies
• Accept the things you
can’t change
• Don’t try to control the uncontrollable.
Many things in life are beyond our control—
particularly the behavior of other people.
Rather than stressing out over them, focus on
the things you can control such as the way
you choose to react to problems.
• Look for the upside. As the saying goes,
“What doesn’t kill us makes us stronger.”
When facing major challenges, try to look at
them as opportunities for personal growth. If
your own poor choices contributed to a
stressful situation, reflect on them and learn
from your mistakes.
• Share your feelings. Talk to a trusted friend
or make an appointment with a therapist.
Expressing what you’re going through can be
very cathartic, even if there’s nothing you can
do to alter the stressful situation.
• Learn to forgive. Accept the fact that we
live in an imperfect world and that people
make mistakes. Let go of anger and
resentments. Free yourself from negative
energy by forgiving and moving on.
• Adapt to the stressor
• Reframe problems. Try to view stressful
situations from a more positive perspective.
Rather than fuming about a traffic jam, look
at it as an opportunity to pause and
regroup, listen to your favorite radio station,
or enjoy some alone time.
• Look at the big picture. Take perspective
of the stressful situation. Ask yourself how
important it will be in the long run. Will it
matter in a month? A year? Is it really worth
getting upset over? If the answer is no,
focus your time and energy elsewhere.
• Adjust your standards. Perfectionism is a
major source of avoidable stress. Stop
setting yourself up for failure by demanding
perfection. Set reasonable standards for
yourself and others, and learn to be okay
with “good enough.”
• Focus on the positive. When stress is
getting you down, take a moment to reflect
on all the things you appreciate in your life,
including your own positive qualities and
gifts. This simple strategy can help you keep
things in perspective.
 Stress Reduction Tips
• Beyond a take-charge approach and a
positive attitude, you can reduce stress in
your life by making healthy lifestyle choices
and taking care of yourself. If you regularly
make time for rest and relaxation, you’ll be
in a better place to handle life’s stressors
when they inevitably come.

• Healthy stress reducers

– Go for a walk.
– Spend time in nature.
– Talk to a supportive friend.
– Sweat out tension with a good workout.
– Do something for someone else.
– Write in your journal.
– Take a long bath.
– Play with a pet.
– Work in your garden.
– Get a massage.
– Curl up with a good book.
– Take a yoga class.
– Listen to music.
– Watch a comedy.
 Stress Reduction Tips
• Nurture yourself
– Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a
necessity, not a luxury.

• Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to
encroach. This is your time to take a break from all responsibilities and recharge your batteries.
• Connect with others. Spend time with positive people who enhance your life. A strong support system will
buffer you from the negative effects of stress.
• Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be
stargazing, playing the piano, or working on your bike.
• Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body
fight stress in a number of ways.

• Adopt a healthy lifestyle

• Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time
for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up
stress and tension.
• Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you
eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious
meals throughout the day.
• Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in
mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll
feel more relaxed and you’ll sleep better.
• Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from
stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and
with a clear mind.
• Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress
because it may cause you to think irrationally.
 Relaxation Techniques for
Stress Relief
• Deep breathing for stress relief
– If you’d like to explore relaxation
techniques, deep breathing is a good
place to start, since it is used in many
relaxation practices including yoga,
meditation, and visualization. Deep
breathing involves not only the lungs
but also the abdomen, or diaphragm.
– Most of us don’t breathe from the
diaphragm. Instead, we take shallow
breaths from our upper chests. When
we’re stressed, our breath becomes
even shallower.
– The problem is that shallow breathing
limits the amount of oxygen we take in
—which makes us feel even more
tense, short of breath, and anxious.
Deep breathing, on the other hand,
encourages full oxygen exchange
throughout the chest and lungs.
• Chest Breathing vs. Abdominal
Breathing
– When you breathe from your chest,
you inhale about a teacup of oxygen.
Instead, you should breathe from your
abdomen. When you breathe from
your abdomen, you inhale about a
quart of oxygen. The more oxygen you
inhale, the better.
– How you breathe also affects your
nervous system. Chest breathing
makes your brain create shorter, more
restless brain waves. Abdominal
breathing makes your brain create
longer, slower brain waves. These
longer and slower brain waves are
similar to the ones your brain makes
when you are relaxed and calm. So,
breathing from the abdomen helps you
relax quickly.
– With its focus on full, cleansing breaths
powered by the diaphragm, deep
breathing can help you get your stress
levels in check.
 Deep Breathing: Stress Relief
• The next time you feel uptight, try taking
a minute to slow down and breathe
deeply:
– Sit comfortably with your back straight.
Put your hands on your stomach.
– Breathe in through your nose. Your hands
on your stomach should rise.
– Exhale through your mouth, pushing out
as much air as you can while contracting
your abdominal muscles. Your hands on
your stomach should move in as you
exhale.
– Continue to breathe in through your nose
and out through your mouth. Try to
inhale enough so that your lower
abdomen rises and falls. Count slowly as
you exhale.
– If you have a hard time breathing from
your abdomen sitting up, lie on the floor,
put a small book on your stomach, and
try to breathe so that the book rises as
you inhale and falls as you exhale.
– Breathing techniques can be practiced
almost anywhere and can be combined
with other relaxation exercises, such as
aromatherapy and music. All you really
need is a few minutes and a place to
stretch out.
 Progressive Muscle Relaxation
for Stress Relief

• Progressive muscle relaxation is another effective and

widely used strategy for relieving stress. It involves a
two-step process in which you systematically tense and
relax different muscle groups in the body.
• With regular practice, progressive muscle relaxation
gives you an intimate familiarity with what tension—as
well as complete relaxation—feels like in different parts
of the body. This awareness helps you spot and
counteract the first signs of the muscular tension that
accompanies stress. And as your body relaxes, so will
your mind. You can combine deep breathing with
progressive muscle relaxation for an additional level of
relief from stress.
 Progressive Muscle Relaxation
for Stress Relief
• Loosen your clothing, take off your shoes, • Progressive Muscle Relaxation
and get comfortable. Sequence
• Take a few minutes to relax, breathing in – Right foot
and out in slow, deep breaths. – Left foot
• When you’re relaxed and ready to start, – Right calf
shift your attention to your right foot. Take
a moment to focus on the way it feels. – Left calf
• Slowly tense the muscles in your right foot, – Right thigh
squeezing as tightly as you can. Hold for a – Left thigh
count of 10. – Hips and buttocks
• Relax your right foot. Focus on the tension – Stomach
flowing away and the way your foot feels as
it becomes limp and loose. – Chest
• Stay in this relaxed state for a moment, – Back
breathing deeply and slowly. – Right arm and hand
• When you’re ready, shift your attention to – Left arm and hand
your left foot. Follow the same sequence of – Neck and shoulders
muscle tension and release. – Face
• Move slowly up through your body — legs,
abdomen, back, neck, face — contracting
and relaxing the muscle groups as you go.
 Guided Imagery

• A variation of traditional meditation involves

guided imagery or visualization. When used
as a relaxation technique, guided imagery
involves imagining a scene in which you feel
at peace, free to let go of all tension and
anxiety.
• Choose whatever setting is most calming to
you, whether a tropical beach, a favorite
childhood spot, watching a spectacular
sunset or a quiet wooded glen.
• Close your eyes and let your worries drift
away. Imagine your restful place. Picture all
the details as vividly as you can—everything
you can see, hear, smell, and feel.
• If your chosen spot is a dock on a quiet
lake, visualize what it looks like as the sun
sets over the water, the smell of the pine
trees, the sound of the geese flying
overhead, the taste of the clear country air,
and the feel of the cool water on your bare
feet.
 Making a Stress
Management Plan
• Stress management starts with identifying the sources of stress in your life. This isn’t as
easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to
overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know
that you’re constantly worried about deadlines. But maybe it’s your procrastination, rather
than the actual job demands, that leads to deadline stress.
• Look closely at your habits, attitude, and excuses. Do you explain away stress as
temporary (“I just have a million things going on right now”) even though you can’t
remember the last time you took a breather? Do you define stress as an integral part of
your work or home life (“Things are always crazy around here”) or as a part of your
personality (“I have a lot of nervous energy, that’s all”). Do you blame your stress on other
people or outside events, or view it as entirely normal and unexceptional? Until you accept
responsibility for the role you play in creating or maintaining it, your stress level will
remain outside your control.
• There are many healthy ways to reduce stress or cope with its effects, but they all require
change. You can either change the situation or change your reaction. When deciding which
option to choose, it’s helpful to think of the four As: avoid, alter, accept, or adapt.
• Since everyone has a unique response to stress, there is no “one size fits all” solution to
managing it. No single method works for everyone or every situation, so experiment with
different techniques and strategies. Focus on what makes you feel calm and in control.
 Measure Your Stress

• Take a brief stress

assessment!
• Go to:
– http://stresstest.net/
• If score high on the
assessment, please
see Michelle or
Vanessa for stress
management
assistance.
 Quiz Questions
(Please answer the quiz questions and give a copy of the answers to a
SSS staff member)

1. Define stress.
2. What is the body’s response to stress?
3. List five (5) symptoms of stress.
4. List five (5) causes of stress.
5. What are the top ten most stressful life events?
6. What is the goal of stress management?
7. List five (5) stress management strategies.
8. List five (5) stress reduction tips.
9. Which three relaxation techniques are mention for
stress relief?
10. What is your stress management plan?