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Managing Stress

Managing Stress. Stress. A body’s response to change Natural, happens everyday Not always bad Eustress – good Distress – bad Stress in small doses sometimes helps us perform and motivate to do our best. Physical Reaction. “fight or flight” – stress response Adrenaline and cortisol

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Managing Stress

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  1. Managing Stress

  2. Stress • A body’s response to change • Natural, happens everyday • Not always bad • Eustress – good • Distress – bad • Stress in small doses sometimes helps us perform and motivate to do our best

  3. Physical Reaction • “fight or flight” – stress response • Adrenaline and cortisol • A way of protecting you in certain situations • Stay alert and focused • Brings you energy • Extra strength • Rise to meet challenges • Sharpens concentration

  4. How do you respond? • It’s important to learn how to recognize when your stress levels are out of control. • The most dangerous thing about stress is how easily it can creep up on you. • Stress affects the mind, body, and behavior in many ways, and everyone experiences stress differently.

  5. Response Analogy • Foot on the gas – An angry or agitated stress response. You’re heated, keyed up, overly emotional, and unable to sit still. • Foot on the brake – A withdrawn or depressed stress response. You shut down, space out, and show very little energy or emotion. • Foot on both – A tense and frozen stress response. You “freeze” under pressure and can’t do anything. You look paralyzed, but under the surface you’re extremely agitated.

  6. Cognitive Warning Signs • Memory problems • Inability to concentrate • Poor judgment • Seeing only the negative • Anxious or racing thoughts • Constant worrying

  7. Emotional, cont. • Moodiness • Irritability or short temper • Agitation, inability to relax • Feeling overwhelmed • Sense of loneliness and isolation • Depression or general unhappiness

  8. Physical, cont. • Aches and pains • Diarrhea or constipation • Nausea, dizziness • Chest pain, rapid heartbeat • Frequent colds

  9. Behavioral, cont. • Eating more or less • Sleeping too much or too little • Isolating yourself from others • Procrastinating or neglecting responsibilities • Using alcohol, cigarettes, or drugs to relax • Nervous habits (e.g. nail biting, pacing)

  10. How much is too much? • Your ability to tolerate stress depends on many factors • quality of your relationships • your general outlook on life • your emotional intelligence • genetics

  11. Influences on Stress Tolerance • Your support network • Your sense of control • Your attitude and outlook • Your ability to deal with your emotions • Your knowledge and preparation

  12. Stress Examples • Karen is terrified of getting up in front of people to perform or speak, while her best friend lives for the spotlight. • Phil thrives under pressure and performs best when he has a tight deadline, while his co-worker, Matt, shuts down when work demands escalate. • Anita enjoys helping her elderly parents. Her sister, Constance, helps out as well but finds the demands of caretaking very stressful. • Richard doesn’t hesitate to send food back or complain about bad service when eating out, while his wife, Miranda, finds it much too stressful to complain.

  13. Chronic Stress • Lasting for long periods time, with no end in sight • Disrupts almost every system in the body • Rewires the brain

  14. Common Signs • Pain of any kind • Heart disease • Digestive problems • Sleep problems • Depression • Obesity • Autoimmune diseases • Skin conditions, such as eczema

  15. Dealing with Stress • Take charge! – change the situation if you can • Learn to be flexible • Learn relaxation techniques • Talk to someone that you trust • See a doctor

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