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Managing Stress In Your Life

Learn about stress management, stressors, stress styles, time management, goal setting, organization, self-care, social support, and therapy for young adults. Develop skills to manage stress effectively.

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Managing Stress In Your Life

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  1. Managing Stress In Your Life Managing Stress Group 3, Chapter 9, Lesson 3 Young Adults 18-25 Jennifer Benitez Tamara Crawford Jenny Jeon Rochelle Matthews Margaret Pearce Kailla Raimer

  2. Stress • a medical term, first described in 1936 by Hans Selye in the journal Nature, for a wide range of strong external stimuli, both physiological and psychological, which can cause a physiological response

  3. Stressors • Stimulus with the potential of triggering the stress reaction (Fight or Flight Response) • Increased heart rate (pounding and faster) • Increased respiration • Perspiration • Muscle Tension

  4. Stressors • Stressors can be found in many different forms -Physiological -Sociological -Environmental -Philosophical

  5. Two types of stressors • Eustress -Stress that results in positive consequences -Motivate us to adapt to change -Enhance performance -Allows personal growth and is beneficial to the person

  6. Two types of stressors • Distress -Stress that results in negative consequence -Force us to adapt to change -Causes mental/physical illnesses • Can be manifested physically, mentally, or a mixture of both

  7. Stress Styles • Physical: -My heart beats faster -I feel jittery -I get diarrhea -My stomach gets tense -I pace up and down nervously -I become immobilized -I perspire

  8. Stress Styles • Mental: -Difficult to concentrate because of distracting & unimportant thoughts -Imagine terrifying scenes -Worry too much about things that really don’t matter

  9. Stress Styles • Mental: -Cannot keep anxiety-provoking pictures and images out my mind -Feel losing out on things because I cannot make decisions fast enough -Cannot stop worrying don't worry, be happy!

  10. Time Management • Time management is a set of skills, tools, and systems that work together to help you get more value out of your time with the aim of improving the quality of your life.

  11. Planning • Planning things ahead of time reduces the stress that comes along with unexpected events. • You can plan almost anything! • Dinner • Clothes to wear • Events/Occasions • Schedules

  12. Planning Calendars: • When making a calendar or schedule: • Include important dates • Work, meetings, social/family life, school • Develop a daily schedule that includes routines • Wake-up, work/class, dinner • Place the schedule where you can see it • Review each morning to know what to expect

  13. Planning Task Lists: • Potential Benefits: • Less likely to forget minor tasks • May procrastinate less since you have a realistic idea of what has to be done • More flexibility for deciding what to do • Have a short- and long- range view of what is coming up

  14. Planning • Step 1: write down tasks • Step 2: estimate time needed • Step 3: prioritize the list • Example- Step 1: study, meeting, laundry, shopping Step 2: 2 hours 1.5 hours 2 hours 1 hour Step 3: 1. exam 2. meeting 3. laundry 4. shopping

  15. Goals and Expectations • Guidelines for goals: • Specific • Measurable • Attainable • Rewarding • Timely

  16. Organization Clutter Stresses You! • Staying organized reduces stress • You waste time trying to find something • Bills may not be paid on time • Clutter makes you feel overwhelmed with no place to start

  17. Take Time For Yourself • Keep yourself healthy all around: • Physical- exercise, eat healthy, get a massage • Mental- read, enjoy hobbies, crossword puzzle, think positively • Emotional- journal, phone a friend, spend time with loved ones, look through a photo album • Spiritual- attend church, mosque, or temple, meditation, praying, time with nature

  18. Social Support • Network made of friends, family, peers, etc • Promotes psychological well-being • Helps deal with stressors • Surrounded by people you trust • Around people you share experiences with

  19. Social Support • Family • Provide resources: emotional stability, child care, shelter, money, and knowledge/information • Friends • Provides advice, job referrals, encouragement • Community • Offers resources, emergency services, transportation, spiritual guidance, skill building

  20. Social Support Why talk about it? • Helps blow off steam • May see your problem in a new light • Positive reinforcement • Togetherness • Creates supportive structures • Feeling of security

  21. Social Support Why talk about it? • Express feelings in healthy ways • Don’t bury feelings inside • Awareness of situation • Esteem building • Sense of self worth

  22. Self-Help Groups • Gives you a sense of belonging • Connect with others in a similar situation • Help each other cope • Support others while others support you • Allows you to take charge of your situation

  23. Group Therapy • Several people talk about their problems • Receive help from other’s remarks • Trained therapist leads group

  24. Individual Psychotherapy • Between individual and professional • Individual talks about problems • Don’t go deep into the subconscious

  25. Rechanneling: Mind -Meditation -Therapy -Journaling

  26. Meditation • To engage in thought or contemplation; reflect. • Produces a deep state of relaxation and a tranquil mind • Removes you mentally from where you are while your mind and body rest

  27. Ways To Meditate • Breath Deeply • Scan your body • Repeat a sacred name or place • Visualization • Thought-Stopping • Hypnosis • Progressive Muscle Relaxation • Though stopping

  28. Massage Therapy • Manual soft tissue manipulation with the intention of positively affecting the health and well-being of the client.

  29. Aroma Therapy • The use of fragrances to affect or alter a person’s mood or behavior. • 5000 year old therapeutic use of essential oils invented by the Egyptians to remedy an array of ailments and diseases

  30. Art Therapy • A form of expressive therapy that uses art-making to increase emotional well-being • Encourages the expression of emotions through artistic activities such as painting, drawing, or sculpture • Based on the belief that the creative process involved in the making of art is healing and life-enhancing

  31. Journaling • Writing allows us to express all our thoughts and emotions • Can lift our moods, encourage us to be kinder to ourselves and help us find solutions to problems

  32. Journaling Tips • Note events and situations that cause negative mental or emotional response • Make a list the demands on your time and energy for one week and rate them on a scale of 1-10 • Clear out the clutter in your mind on paper • Sum your thoughts, feelings and responses • Take action

  33. Rechanneling: Body • Yoga -Practiced around the world for thousands of years -Part of Hindu religion and is a way of life Goal: To reach complete peacefulness in the body and mind

  34. Rechanneling: Body • Hatha Yoga: Most popular -Focus: physical poses and controlled breathing • Benefits of Yoga: increased flexibility, increased balance, and stress management

  35. Rechaneling: Body • Tai Chi -Developed in China, 2000 years old -Movement-slow, graceful, fluid -Benefits: stress reduction, greater balance, increased flexibility, increased energy, stamina and agility, and improved muscle strength and definition

  36. Rechanneling: Body • Tai Chi -Styles: Chen, Hao, Sun, Wu, Yang, Zhao Bao • Where to find it: YMCA, health club, wellness center

  37. Rechanneling: Soul -Spirituality -Faith -Self esteem

  38. Rechanneling: Soul • Spirituality: - Arises from your connection with yourself and with others - The development of your personal value system - Your search for meaning in life

  39. Rechanneling: Soul • How to connect with your spiritual self: -Prayer -Meditation -Journaling -Trusted support group

  40. Financial Planning • Increase income • Learn to budget • Other ways to save

  41. Increase Income • Completing education • Obtaining job training • Seek a higher-paying job • Work longer hours

  42. Learn to Budget • A budget is a tool that can help manage money no matter how much or how little you have. • Make it work with your lifestyle • Use a computer or write it down on paper

  43. Learn to Budget • Keep track of everyday expenses • Itemize bills • Cut out unnecessary spending • Save money for emergencies • Cut out credit card spending • Buy at sales or use coupons • Compare prices

  44. Other ways to save money • Buy generic products • Use public transportation • Shop during end of season sale • Stay home with friends rather than going out

  45. Jeopardy!!

  46. Stress Management Jeopardy

  47. Stress Overview 100 What is a wide range of strong external stimuli, both physiological and psychological, which can cause a physiological response? Home Answer

  48. Stress Overview 100 Stress Home

  49. Stress Overview 300 What stress results in positive consequences? Home Answer

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