STRESS MANAGEMENT

1. STRESS MANAGEMENT

2. DEFINITION • Your response to an event or situation that calls for a change, threatens the order or safety of your life, or otherwise places an unusual demand on your physical, mental and emotional resources • STRESS CAN BE GOOD • STRESS CAN ALSO BE BAD

3. HOW THE BODY REACTS TO STRESS“FIGHT OR FLIGHT”

4. CHARACTERISTICS OF STRESS • Adrenaline starts pumping. • Breathing quickens. • Heart starts pounding. • Blood pressure increases. • Blood vessels constrict. • Blood rushes to the muscles.

5. OUR REACTION TO STRESS IT’S NOT WHAT HAPPENS THAT COUNTS, IT’S HOW YOU REACT TO IT

6. UNRELIEVED STRESS & SHORT-TERM EFFECTS • Tense muscles leading to headache, backache, neck-ache, recurring colds, etc. • Stomach pain, indigestion, ulcers. • Anxiety, nervousness, tension, helplessness. • Increasing anger or irritability, chest pain. • Depression, exhaustion; insomnia. • Disorganization, time pressure, difficulty completing tasks • Restlessness, boredom, confusion, impulse to run and hide. • Impaired intellectual functioning: Lack of concentration, decision making, and creative thinking.

7. UNRELIEVED STRESS & LONG-TERM EFFECTS • Heart disease • Chronic ulcers • Cancer

8. DEALING WITH STRESS!

9. PERSPECTIVE • STRESS IS WHAT YOU PERCEIVE IT TO BE • AN EVENT STRESSFUL TO ONE MAY NOT BE STRESSFUL TO ANOTHER

10. SELF-TALK DO YOU STRESS YOURSELF THROUGH NEGATIVE SELF-TALK?

11. ATTITUDE YOUR ATTITUDE TOWARDS YOURSELF, THOSE YOU CARE FOR AND ABOUT LIFE IN GENERAL, WILL AFFECT HOW YOU DEAL WITH STRESS

12. EVALUATE • Things that are important and controllable—take charge of these. • Things that are important and uncontrollable—learn coping skills. • Things that are unimportant and controllable—prioritize these. • Things that are unimportant and uncontrollable—develop serenity (be calm and accept)

13. MENTAL EXCERCISES REMIND YOURSELF HOW TO AVOID FALLING INTO THE SAME TRAPS OVER AND OVER AGAIN

14. PHYSICAL EXCERCISE

15. QUESTIONS?

16. CAMPUS/MIDSHIPMANSTRESS

17. AUGUST/SEPTEMBERADJUSTING • HOMESICKNESS • VALUES CRISIS • LITTLE FISH IN A BIG POND

18. OCTOBER • GRIEF • MIDTERMS • SOCIAL LIFE • FUTURE

19. NOVEMBER • WHY HAVEN’T I ADJUSTED • WHY DON’T I HAVE ANY MONEY

20. DECEMBER • FINALS • DO I REALLY HAVE TO GO BACK HOME FOR THE HOLIDAYS • FINANCIAL STRAINS DUE TO TRAVEL & HOLIDAY COSTS

21. FEBRUARY - JUNE • SUMMER CRUISE • SUMMER JOB • DO I LIKE MY MAJOR • NROTC PHYSICAL REQUIREMENTS ARE DEMANDING

22. MILITARY STRESS MAJOR STRESS AREAS FOR MEN & WOMEN IN THE MILITARY

23. MALE STRESS • Family Separation – 19.5% • Increased Workload – 17.7% • Financial Problems – 15.5% • Conflicts (work/family) – 14% • Changes in Family – 13.5%

24. FEMALE STRESS • Family Separation – 19.5% • Changes in Family – 17.9% • Increased Workload – 17.1% • Work Relationships – 15.4% • Financial Problems – 14.2%

25. HOW DOES STRESS AFFECT OUR PERFORMANCE? • Arriving late for class/duty/work • Leaving class/work early • Often injured or sick • Perform at a level below expectations • Missing class/work/duty due to illness or injury

26. COPING WITH STRESS THE BEST WAYS TO DO IT

27. COPING WITH STRESS • Thinking of a plan to solve stress • Talking to friends/family • Exercise and Sports • Hobbies • Prayer

28. Eating Food Smoking Drinking Drugs Suicide POOR WAYS TO COPE WITH STRESS

29. QUESTIONS

30. STRESS BUSTERS LEARNING WAYS TO MANAGE STRESS CAN IMPROVE YOUR QUALITY OF LIFE

31. TREAT YOUR BODY RIGHT

32. GET ORGANIZED

33. REHEARSE (VISUALIZE)

34. DO IT NOW!

35. KNOW YOUR LIMITS

36. CHANGE YOUR ATTITUDE

37. TALK IT OVER

38. TAKE A BREAK

39. LEARN TO SAY “NO”

40. SCHEDUAL YOUR STRESS

41. POSITIVE SELF-TALK

42. TAKE CHARGE

43. DEVELOP A SENSE OF HUMOR

44. QUESTIONS

45. TIME MANAGEMENT

46. SPEND TIME PLANNING AND ORGANIZING

47. SET SMART GOALS • Specific • Measurable • Attainable • Realistic • Time-bounded

48. PRIORITIZE (80/20 RULE)

49. USE A “TO DO” LIST

50. SCHEDULE, BUT BE FLEXIBLE