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STRESS TAMING

STRESS TAMING. The University Faculty/Staff Assistance Program 700 Ackerman Road., Suite 580 292-1709 1-800-678-6265 Lisa M. Borelli LISW. DEFINE STRESS. Stress can be defined as a perception of a threat and also the perception that you can not deal with the threat Positive stress

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STRESS TAMING

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  1. STRESS TAMING The University Faculty/Staff Assistance Program 700 Ackerman Road., Suite 580 292-1709 1-800-678-6265 Lisa M. Borelli LISW

  2. DEFINE STRESS • Stress can be defined as a perception of a threat and also the perception that you can not deal with the threat • Positive stress • Distress • Perceptions can change with information and experience

  3. WORK/LIFE STRESS • 60%-90% of doctor’s visits are stress related • Practical problem • Emotional hook • How we think about stress can influence our mood • Assets: Breathing and thoughts

  4. Fight or Flight Perceived Stress Central Nervous System Stress Hormones Increase in BP, pulse, breathing and metabolism, muscle tension, glucose and negative mood states. Decrease in immune response Decrease in ability to focus and concentrate Short term memory Stress related illness Prolonged exposure Premature aging THE STRESS RESPONSE

  5. Physiological state of deep rest Parasympathetic Nervous System Create a memory of relaxed mind/body state Practice makes perception change Benefits: short term can lower stress response symptoms Benefits: long term can have a cross over effect, counteract stress response, act as a hormone block and develop a resiliency to stress THE RELAXATION RESPONSE

  6. Mindfulness Yoga Gentle stretching Progressive muscle relaxation Guided imagery Qi Gong Tai Chi Paced breathing and focus Spiritual practice Meditation RELAXATION TECHNIQUES

  7. Physical Behavioral Emotional Cognitive Spiritual Relational STRESS WARNING SIGNS

  8. SLEEP HYGIENE

  9. Relaxation response Exercise Nutrition Music Prayer/Meditation Journaling Social Support Light Acupuncture Humor Stress Hardiness Paced Breathing Empathy Mindfulness Optimism Self-esteem/mood management Massage BEHAVIORAL COPING SKILLS

  10. RESILIENCY TRAINING • Nurture connections/increase flexibility • Look for opportunities • Have a hopeful outlook • Develop mood management skills • Accept changes in life • Keep things in perspective • Learned behavior, thought and actions

  11. Sleep/rest better Manage stress and pain Achieve healthy weight Help prevent type 2 diabetes Strong bones/muscles Strengthens your cardiovascular and respiratory systems Reduce risk of certain cancers Improve quality of life Can help build healthy relationships REGULAR EXERCISE

  12. Environmental Economic Relational Physical People issues Work load Work/Life issues Illness CAUSES OF STRESS

  13. COMMUNICATION GUIDELINES • Acknowledged • Listened to • Understood • Develop your emotional quotient • Assertiveness Training • Win/Win • Content, Appearance & tone of voice

  14. Internal dialogue Supportive Noticing Self-awareness Self-esteem Use flexibility Respect others Direct and open Resolve conflicts Achieve goals Active listening Turn taking COMMUNICATION CON’T

  15. “WHILE WE MAY NOT BE ABLE TO CONTROL ALL THAT HAPPENS TO US, WE CAN CONTROL WHAT HAPPENS INSIDE US.” -Benjamin Franklin

  16. Optimistic outlook Stop-Breathe-Reflect-Choose Brief relaxation exercises Positive self-talk Negative stress cycle Reframing thoughts to be more accurate Distortions Identify underlying beliefs Use cost-benefit analysis COGNITIVE COPING SKILLS

  17. SELF-INVENTORY • Physical and positive self-care habits that help me relieve tension on a daily basis • Your support circle • Action skills I can use to change the situation • Attitudes/beliefs that help me view the situation differently • One or two life experiences that have taught me to manage stress

  18. Physiology Stress response Relaxation response Signs/Symptoms Benefits Sleep hygiene Behavioral coping skills Stress hardiness Resilience Exercise Communication Cognitive coping skills Reframing Self-inventory REVIEW

  19. To experience a short relaxation exercise go to www.osumhcs.com/ufsap Click on the Stress Taming CD picture to download track two. This will play an audio version of the relaxation exercise. Don’t forget to track your 15 points on Your Plan For Health!

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