Stress Management

Stress Management Tools for Success 2 Timothy 3:1BUTUNDERSTAND this, that in the last days will come (set in) perilous times of great stress and trouble [hard to deal with and hard to bear]. LifeCoach321, Inc.

Agenda • Understand the true cause of stress and the body’s stress response • Identify your personal sources and symptoms of stress • Learn the four A’s of stress management • Develop a stress management plan • Learn your stress relievers STRESS MANAGEMENT, Tools for Success

Test Your Stress IQ (True or False) F T F T • ___People react to social stressors. • ___Constant arousal due to stress can cause a person’s blood pressure to remain at a low level. • ___Stress due to overload can result from demands that occur at home. • ___ A person who is adjusting to many life changes in a short period of time is less likely than usual to become ill. • ___ Thinking about an unpleasant event is never as stressful as actually experiencing the event. • ___ Thinking of oneself as useless and powerless can increase one’s stress level. • ___ The most stressful situations are usually those over which people feel they have a great deal of control. • ___ Stress may decrease the body’s ability to defense itself against disease. • ___ Severe stress may cause people to have accidents. • ___ One of the most common trains of the Type A personality is doing only one thing at a time. • ___ Excessive stress probably decreases the rate at which one’s body uses up Vitamin C. • ___ A person under stress may feel confused. • ___ Overload occurs when people are able to meet the demands placed on them. • ___ A person under stress is usually able to perform tasks better than usual. • ___ Some degree of stress is necessary for life. • ___ Stress can lead to the failure of organ systems in the body. • ___ Too much or too little stimulation is stressful. • ___ High blood pressure can injure the heart even though there are no obvious symptoms. • ___ The stress produced by a situation depends more on the situation itself than on the person’s perception of the situation. • ___ High levels of stress can worsen diseases of the skin (Acne, Eczema, Hives, Psoriasis, Skin Allergies, Warts). T F F F T F T T T F T T F T T F STRESS MANAGEMENT, Tools for Success

Your Current Stress level? (See Handout Test: What is Your Current Stress level?) This test is a useful technique for understanding the long term stress that you're experiencing. • It looks at the major life events you have experienced during the last year, and allocates an appropriate score to each of these. These scores are then added together, giving a total that shows the amount of major stress you have experienced during the year. • This scale is useful because it helps you understand if you've got just too much going on in your life – if you show a very high score, then you should take great care to keep your life as stable and stress-free as possible. If you fail to do this, then you risk stress-related illness and burnout, as well as experiencing all of the normal unpleasantness and loss of performance that comes with high levels of stress. • To use the test, work through this list of life stresses, identifying those that you have experienced in the last 12 months. • Enter the number of times that the event has occurred in the last year in the ‘Number of Times’ column. Never enter more than 4 even it happened more than four times. • Next, work through each row of the table multiplying this by the value in the “Mean Value” column. • Write the result in the “Your Score” column. • Finally, total the “Your Score” column.

Current Stress Level Scores • If you have a score of less than 150, you have a low likelihood (30%) of illness in the near future. • If your score is over 300, you have a very high likelihood of illness (80%). • Different individuals have different abilities to cope with stress. • If, however, you score more than 200, then you should be aware that longer-term stress is something you need to pay careful attention to. • If you score more than 300, then you should take great care, and should urgently try to minimize the amount of stress in your life. STRESS MANAGEMENT, Tools for Success

Defining Stress • An introduction to the topic of stress • “It’s not what happens to you in life, it’s how you handle it that counts” • The stress response occurs when you encounter a stressor (a perceived demand on your time or resources). • We all recognize situations that are stressful • Loss of Job • Death and Illness • Lack of money • Lack of time • Emotional turmoil • There is considerable variation in the way we respond to more routine events • Some feel panicky if they have a packed calendar, while others thrive on it. • Stress is not an event or a situation; it is the way we respond to an event. • We tend to think of stress in negative terms, stress is a necessary and normal part of life. • Without it, we become bored and lose interest in life. • Too much stress however creates a state of distress. It can lead to anxiety, depression, and a feeling that life is spinning out of control. STRESS MANAGEMENT, Tools for Success

The 4 Stages of Feelings Excitement (Eustress) Depression (Distress) Stress Anxiety • Positive stress • graduation • job promotion • falling in love • Negative stress • loss of a loved one • Loss of job Stress exists along a continuum • Every day garden variety stress • heavy traffic • excess work • time pressure STRESS MANAGEMENT, Tools for Success

Stage 1: Excitement or Eustress • A mostly positive state • Another way of responding to a challenge • When confronted with a situation for which you are well prepared, you get excited as you anticipate a good experience. • Excited feelings may be closely related to stress • Burst of energy • Rapid heartbeat • Jumpy stomach STRESS MANAGEMENT, Tools for Success

Stage 2: Stress • Product of being overwhelmed; having too much to do and too little time to do it. • When faced with a challenge, you may have the confidence to handle the situation if only you had more time to prepare. • Concern you will fail or disappoint someone or yourself. • Feel pressure and responsibility to work harder, do better, be perfect. • Pressure from others • Pressure from ourselves • Feel tense and irritable as your head hurts and your stomach ties up in knots. • PREVENTION is the best approach. • At the earliest signs of excitement or stress, take steps to minimize distress. STRESS MANAGEMENT, Tools for Success

Stage 3: Anxiety • Point at which you perceive something negative or bad is about to happen and you believe you can’t do anything about it (Fear of the unknown). • Anxiety triggers could be anything from: • a perceived physical attack • to fear of feeling embarrassed in front of others • You begin to worry about it over and over until you can’t get the upcoming event out of your mind. STRESS MANAGEMENT, Tools for Success

Stage 4: Depression or Distress • A state where a person constantly perceives life as threatening or dangerous • People lose all hope about controlling these “threats” • May become lethargic • Feel they will never be able to change anything • They give up trying to cope and feel worthless WARNING: Seek professional help if depression lasts an excessive length of time STRESS MANAGEMENT, Tools for Success

Pressure and Performance STRESS MANAGEMENT, Tools for Success

The Stress Response • Human body is hard-wired to respond to all stressors in the same way. Whether: • Positive or negative • Real or imaginary • Stressors (positive or negative) • Body activates the sympathetic nervous system • Fight or Flight response • Human body responds to stressors in the same way – only the intensity and duration may vary STRESS MANAGEMENT, Tools for Success

The Stress Response Cont. Immediate physiological responses to stress include: Symptoms of prolonged stress or acute distress include: Physical Hypertension Insomnia Jumpy Emotional Depression Irritability Anxious Excitable Cognitive Difficulty concentrating Behavioral Overeating Procrastinating • Increased heart rate • Rapid breathing • Increased blood pressure • Sweating • Muscle constriction • Pupil dilation • Adrenaline (which increases fats in the bloodstream) • Rapid blood-clotting (increases risk for stroke) STRESS MANAGEMENT, Tools for Success

What are your Stressors? • Excitement • (Eustress) • Job Promotion • Falling in Love • Vacation Plans • Social Activities • Depression • (Distress) • Death • Job Loss • Injury/Illness • Stress • Heavy Traffic • Excess Work • Time Pressure • Anxiety • Family Relationships • Over Worked • Potential Job Loss • Trouble with Law • Parenting • Marriage • Finances (Lack of money, inheritance, unexpected bills, Foreclosures or Bankruptcy) • Environment • Residence (Changes, Moves, Renovation, Building New Home) • Bringing someone into the home (Adoption, Elderly, Extended Family) • Environmental (Commute, Work Environment, Furniture and Ergonomics, Poor Lighting, Noise, Air Quality and Pollution) • Senior Care • Children leaving the nest • Retirement • Education (Beginning or Ceasing Formal Schooling) STRESS MANAGEMENT, Tools for Success

Understand?

Negative Stress and Your Health • Direct Physiological Damage to Body (Long term duration and/or intensity) • Heart Disease due to raised heart rate and high blood pressure • Damage to immune system (we catch more colds when we are stressed) • Affects headaches and irritable bowel syndrome • Some links between stress and cancer • Associated with mental health problems • Anxiety • Depression • Ulcers • Harmful Behavioral Effects • Heavy drinking or smoking as a way of getting chemical relief from stress • Cutting down on sleep – unable (insomnia) or unwilling due to schedule • Not eating properly • Not exercising or engaging in physical activity STRESS MANAGEMENT, Tools for Success

Scriptures That Help! • Psalm 23 (Amplified Bible) THE LORD is my Shepherd [to feed, guide, and shield me], I shall not lack. He makes me lie down in [fresh, tender] green pastures; He leads me beside the still and restful waters. He refreshes and restores my life (my self); He leads me in the paths of righteousness [uprightness and right standing with Him--not for my earning it, but] for His name's sake. Yes, though I walk through the [deep, sunless] valley of the shadow of death, I will fear or dread no evil, for You are with me; Your rod [to protect] and Your staff [to guide], they comfort me. You prepare a table before me in the presence of my enemies. You anoint my head with oil; my [brimming] cup runs over. Surely or only goodness, mercy, and unfailing love shall follow me all the days of my life, and through the length of my days the house of the Lord [and His presence] shall be my dwelling place. • Philippians 4:8-9 (Amplified Bible) For the rest, brethren, whatever is true, whatever is worthy of reverence and is honorable and seemly, whatever is just, whatever is pure, whatever is lovely and lovable, whatever is kind and winsome and gracious, if there is any virtue and excellence, if there is anything worthy of praise, think on and weigh and take account of these things [fix your minds on them]. Practice what you have learned and received and heard and seen in me, and model your way of living on it, and the God of peace (of untroubled, undisturbed well-being) will be with you. • 1 Peter 5:7 (Amplified Bible) Casting the whole of your care [all your anxieties, all your worries, all your concerns, once and for all] on Him, for He cares for you affectionately and cares about you watchfully. • 2 Timothy 1:7 For God has not given us a spirit of fear, but of power and of love and of a sound mind. • 1 John 4:18 There is no fear in love; but perfect love casts out fear, because fear involves torment. But he who fears has not been made perfect in love. • Matthew 6:25 (Amplified Bible) Therefore I tell you, stop being perpetually uneasy (anxious and worried) about your life, what you shall eat or what you shall drink; or about your body, what you shall put on. Is not life greater [in quality] than food, and the body [far above and more excellent] than clothing? • Matthew 6:33-34 (Amplified Bible)But seek (aim at and strive after) first of all His kingdom and His righteousness (His way of doing and being right), and then all these things taken together will be given you besides. So do not worry or be anxious about tomorrow, for tomorrow will have worries and anxieties of its own. Sufficient for each day is its own trouble. • Romans 10:9 (Amplified Bible)Because if you acknowledge and confess with your lips that Jesus is Lord and in your heart believe (adhere to, trust in, and rely on the truth) that God raised Him from the dead, you will be saved.

Learn the Four A’s of Stress Management • Activity • Activity is a stress reliever • Adapt • Adapt to stressful situations you can’t avoid or alter by changing your thinking, actions, or feelings • Alter • Alter situations you can’t avoid • Avoid • Consider your lifestyle and situations you find stressful and avoid needless stress STRESS MANAGEMENT, Tools for Success

Activity • Learn to Trigger the Relaxation Response • Exercising relieves stress • Burn off stress hormones • After exercising, muscles are tired of tensing; so they relax and you feel relaxed • Audio • Listen to calming music • Relaxation tapes • Relaxation Techniques • Relaxation breathing • Hot bath, sauna, hot tub • Prayer STRESS MANAGEMENT, Tools for Success

Activity: Practical Application • Health professionals have found physical activity and relaxation breathing techniques disrupt the stress response by introducing the relaxation response. Left untreated constant everyday stress leads to continuously elevated levels of stress hormones. • This can, lead to: • elevated blood pressure • impaired immune functions • muscle tension / tension headaches • a host of other symptoms Physical activity: • Can relieve a tension headache - it relaxes shoulder and neck muscles • Makes you feel more energetic • Burns off stress hormones • Strong natural painkillers called endorphins are released during exercise and may remain in the bloodstream for hours - this accounts for the tranquil relaxed feeling of well-being some people get • A good way to manage stress is through physical activity: • Walking / Jogging / Cycling • Stuck at your desk? Squeezing rubbery items like old tennis balls, specially designed stress-reducing handgrips, or even a balloon filled with sand or birdseed can help you release stress until you can actively exercise. • Pressure Point Exercises • Stuff you can do at your desk (Isometric Exercises) STRESS MANAGEMENT, Tools for Success

Relaxation Breathing Technique • Sit quietly in a comfortable position. • Close your eyes • Breathe through your nose. Become aware of your breathing each time you breath out, say a positive word to yourself. (Phil 4:11) • Deeply relax all your muscles, beginning with your extremities and work up to your head. Keep each area of your body relaxed. • Don’t worry about achieving a deep level of relaxation. Maintain a positive attitude and permit relaxation to occur at its own pace. • Expect distracting thoughts and images to occur, but when they do, ignore them and continue concentrating on your “word”. • When you are relaxed, visualize yourself in a pleasant setting, at the beach, in the mountains, or in a cool forest. (Use a photo as a reference – a favorite vacation for example.) • Memorize this setting and recall it at other times when you want to relax. • Continue for a minimum of 5-10 minutes. • Two Important Benefits: • It reduces the state of physical arousal associated with stress. Specifically, it reduces heart rate, blood pressure and respiration, all which combine to produce a feeling of physical calm. • When practiced regularly, it allows you to “turn off” your concerns and worries. It interrupts the sequence of stressful thoughts that may replay endlessly in your mind. • Practice Tips • Practice at least every other day . Try it for two weeks before you judge the value as a means of controlling stress. • Select an appropriate time and place. • Explain the technique to family so they will be supportive. • Keep a record of efforts in a notebook. • Avoid practicing immediately after eating. Digestive process prevents full relaxation. • The relaxation response quiets your mind and emotions as it quiets your body. You can use this technique to control stress in daily life. The more you practice, the more relaxed you will feel. Once you become proficient, you can use this technique as a substitute for stress responses. STRESS MANAGEMENT, Tools for Success

Quick RX for Stress • Take several slow deep breaths • Restate your angry or negative thoughts using neutral or positive terms • Limit caffeine and other stimulants (Carbs, sugar, etc.) • Drink plenty of water • Exercise to clear stress chemicals from your system Additional Ways to Manage Stress • Enhance time and priority management skills • Learn to be more assertive • Journaling may help relieve stress (provides foundation to build effective stress management techniques) • Work on communication and listening skills • http://www.mindtools.com/smpage.html STRESS MANAGEMENT, Tools for Success

Adapt • Adapt your thinking by: • Looking at stress as an opportunity • Focusing on the positives in your life • Putting the situation in perspective • How much will this matter in a year? • Is this worth getting upset over? • Adapt your actions by: • Slowing down • Talking to someone about how you feel • Avoid making matters worse by smoking, drinking, overeating, etc. • Seeking information and advice • Making time to pursue enjoyable activities • Adapt your feelings by: • Practicing relaxation techniques • Exercising • Picturing yourself in a pleasant environment • Prayer STRESS MANAGEMENT, Tools for Success

Alter • Alter your environment by: • Communicating your feelings clearly • Changing the environment • Commute • Work Environment • (Furniture, Ergonomics, Poor Lighting) • Noise • Air Quality and Pollution • Time and priority management • Practice anticipated situations • Learn to delegate • List ways to reduce your current stressors by altering the situation: __________________________________ __________________________________ __________________________________ STRESS MANAGEMENT, Tools for Success

Avoid Needless Stress • For Example, try to avoid: • Someone who constantly irritates you • Traffic by leaving for work/home earlier • Taking on additional projects • Co-dependency • Not being able to say “No” • Discussions of a controversial topic • List some stressors you can avoid: __________________________________ __________________________________ __________________________________ STRESS MANAGEMENT, Tools for Success

Accountability • Stress Management Contract • Plan ways to implement the 4 A’s during stressful situations (Activity, Adapt, Alter and Avoid) • Involve a partner in developing your contract for accountability and support • Stress Record • To evaluate how stress affects your daily life • Complete after each encounter • Review over the next week noting times when you felt the urge to react negatively in response to stress • What coping skills can help you respond to the stressors you encounter in daily life? STRESS MANAGEMENT, Tools for Success

Stress Management Contract • My Goal Is: (Be specific about the behavior you wish to change or begin. How often? How much? When?) _______________________________________________________________________________________ _______________________________________________________________________________________ _______________________________________________________________________________________ • The Stressors I Foresee Are: _______________________________________________________________________________________ _______________________________________________________________________________________ _______________________________________________________________________________________ • I Will Manage Stress By: _______________________________________________________________________________________ _______________________________________________________________________________________ _______________________________________________________________________________________ • I Will Reward Myself With: _______________________________________________________________________________________ _______________________________________________________________________________________ _______________________________________________________________________________________ • The Type of Support I Need From Others Is: _______________________________________________________________________________________ _______________________________________________________________________________________ _______________________________________________________________________________________ • I Will Involve __________________________________________________________ In My Plan. • Signed ________________________________________ Date ___________________________ STRESS MANAGEMENT, Tools for Success

Stress Record for (Name) ____________________________ Date _____________ Day of Week ____________________ Time of Day __________________ Is This a Typical Day? ___Yes ___ No ___ Somewhat Duration of Stress: ________________________________ Setting: __________________________________________ _________________________________________________ Triggering Event: _________________________________ ________________________________________________ Your Reaction: ___________________________________ ________________________________________________ Physical: _________________________________ Emotional: ________________________________ Behavioral: ________________________________ Intensity of Stress: Very Little Very Much Rate the intensity 1 2 3 4 5 6 7 8 9 10 Identify a Better Method of Coping With This Situation ___________________________________ ___________________________________ ___________________________________ Date _____________ Day of Week ____________________ Time of Day __________________ Is This a Typical Day? ___Yes ___ No ___ Somewhat Duration of Stress: ________________________________ Setting: __________________________________________ _________________________________________________ Triggering Event: _________________________________ ________________________________________________ Your Reaction: ___________________________________ ________________________________________________ Physical: _________________________________ Emotional: ________________________________ Behavioral: ________________________________ Intensity of Stress: Very Little Very Much Rate the intensity 1 2 3 4 5 6 7 8 9 10 Identify a Better Method of Coping With This Situation ___________________________________ ___________________________________ ___________________________________ STRESS MANAGEMENT, Tools for Success

PEACEFUL!

Stress Management