S tress Management

1. Stress Management Katharine Arseneau, Sarah Rouse, Mat Wong & Jena Guimond

2. Outline What is stress? Common stressors Physical symptoms of stress Long term stress

3. What is stress? • A natural reaction to everyday events, too many things to do • Body’s resources are being used to deal with the feelings of stress (not for healing) • Four dimensions: • -Feelings • -Thoughts • -Physical • -Behaviours

4. COMMON STRESSORS(activity)

5. 1. Not having enough time http://ambrosialnectar.blogspot.ca/2012/10/when-clocks-go-back.html Rank priorities by importance and tackle the time-sensitive ones first. Always tackle unpleasant tasks first to get them out of the way.

6. Time Management Activity

7. 2. Unhealthy lifestyle http://www.carbonmonoxidekills.com/uploaded/fags.jpg Tips- A nutritious diet, regular exercise and getting enough sleep are all key to remaining healthy.

8. 3. Taking on too much http://cosiety.victoriajc.com/wp-content/uploads/2012/02/Man-piles-of-work.jpg Steps to cope- Embrace a comfortable amount of tasks and invest all energy and attention into these tasks

9. 4. Interpersonal Conflict http://4.bp.blogspot.com/_YbfeswKSQfE/TSPxbEY0EFI/AAAAAAAAA9k/r6MeTh3_n60/s1600/argument+arguing+argue.jpg Steps to cope- Be honest and respectful Try to compromise

10. 5. Holiday Pressure http://indianadairy.files.wordpress.com/2010/12/stressedoutxmas-main_full.jpg Steps to cope- Focus on spending time with family, rather than spending money.

11. 6. Money Issues http://www.saidaonline.com/en/newsgfx/marriage%20money-saidaonline.jpg Steps to cope- A balanced budget is an excellent way to save money.

12. 7. Serious illness, death http://thumbs.dreamstime.com/thumblarge_280/12136310269Z2oqu.jpg Steps to cope- Don't ignore your feelings! Take time off work to deal with the emotions. Spend time with a strong support system.

13. 8. Neglecting to see the humour in things http://scienceblog.scienceblogcom.netdna-cdn.com.scienceblog.com/wp-content/uploads/2012/02/cranky1.jpg Steps to cope- Harness the benefits of a good laugh with family and friends. Laughter lowers blood pressure and reduces stress.

14. 9. Particular situations that cause stress http://www.corporatewellnessmagazine.com/upload/articles/0B1D5D9E8E011DB05E8F383EC94428B1-main.jpg Steps to cope- Try to avoid the situations in question. Find something that soothes and calms you when you're feeling angry, afraid, sad and irritable.

15. 10. Major life changes http://3.bp.blogspot.com/-limM_gu7nIU/T-7H33BIcQI/AAAAAAAAA5U/BPAuaGcpsuY/s1600/Life-Change.jpg Steps to cope- Welcome change as a positive challenge

16. PHYSICAL SIGNS OF STRESS

17. Why be stressed? • Stress is a natural reaction to stimuli • Maintains body • homeostasis • Keeps us aware of surroundings

18. Physiological Stress • Stress is a reaction from the activity of the sympathetic nervous system • Stimulates the nervous, endocrine, immune systems

19. Nervous System • Peripheral and Central nervous systems relay messages to the brain and hormone producing glands • When a stressor is present the brain becomes more active • The brain becomes too focused and becomes unable to comprehend other sensory information

20. Endocrine system Responsible for a quick release of many hormones, specifically: -Corticotrophin-releasing factor (CRF) -CRF stimulates pituitary gland and releases Adrenocorticotrophin (ACTH) -ACTH stimulates adrenal glands, releasesepinephrine and cortisol

22. Immune System • Short term stress increases effectiveness of immune system • Long-term chronic stress reduces effectiveness of immune system • Irregular development of T-cells

23. Long Term…

24. Long term • Immune System • Digestive System • Cardiovascular System • Musculoskeletal System • Reproductive System • Other Issues

25. Immune System • Open to more illnesses • Increase severity of pre-existing illness • Why ?

26. Digestive System • Slow stomach acid • Stimulates colon • Gas problems

27. Cardiovascular System • Raised heart rate • Long term issues

28. Musculoskeletal System • Muscles • Aches • Twitches

29. Reproductive System • Logistics problems • Mental problems

30. Other Symptoms • Skin problems • Hair problems • Vulnerability to cancer

31. LONG TERM STRESS • The difference between normal stress and chronic stress Symptoms: (several times a week) • Being overwhelmed • Mind racing • Inability to concentrate • Nervousness Consequences: • Weakened immune system • Develop irrational fears • Increasing dependence on substances

32. How to deal: • Take one hour a day to do a relaxing activity like: -swimming (recreational) -walking -reading(before bed) -going to the gym -write in a journal • Create a realistic schedule to follow • Support from friends/family • Having fun

33. BREATHING EXERCISE Morning Breathing: • Try this exercise when you first get up in the morning to relieve muscle stiffness and clear clogged breathing passages. Then use it throughout the day to relieve back tension. • From a standing position, bend forward from the waist with your knees slightly bent, letting your arms dangle close to the floor. • As you inhale slowly and deeply, return to a standing position by rolling up slowing, lifting your head last. Hold your breath for just a few seconds in this standing position. • Exhale slowly as you return to the original position, bending forward from the waist.

34. STRESS MYTH QUIZ • Question 1: Some types of stress are good for you. True False

35. Answer: False • There are hundreds of research studies done on this topic, the consensus used to be that some stress is good stress, the most recent studies show that stress, in general is a detriment to your overall health.

36. Question 2: If you get too stressed, you can catch a cold. True False

37. Answer: True • Chronic stress (relatively long periods of stress) is proven to significantly repress your immune system, therefore giving viruses more opportunity to cause harm

38. Question 3: Unless you really don't enjoy animals, pets can lower your blood pressure as effectively as medication. True False

39. Answer: True • In a major study done in New York city, it was proven that pet owners have significantly lowers stress levels for these reasons: -encourages exercise -improves mood -staves off loneliness -creates unconditional love

40. Question 4: Working long hours is the main cause of burnout. True False

41. Answer: False • Other factors, such as lifestyle, personality, and job factors, all contribute to burnout. Learn about these risk factors to safeguard yourself from burnout

42. Question 5: Stress can make your hair fall out. True False

43. Answer: True • Stress actually can cause your hair to stop growing, then fall out. However, stress doesn't cause all baldness.

44. Question 6: It’s better to have a greater number of friends, even if some of these friends are competitive with you or emotionally distant. True False

45. Answer: False • According to new research, the larger the social circle, the more chances there are of stress levels being elevated

46. Question 7: Stress can make you ‘worried sick’ True False

47. Answer: True • While anxiety does have its benefits, excessive anxiety can lead to chronic stress, which is associated with a host of health problems, including the common cold.

48. Question 8: Stress can contribute to weight gain True False

49. Answer: True • There are several ways in which stress can contribute to weight gain. One has to do with cortisol, a stress hormone. When we’re under stress, the fight or flight response is triggered in our bodies, leading to the release of various hormones.

50. Question 9: Those with more money are generally happier and experience less financial stress. True False