stress

1. stress …in your life identifying and dealing with stress overload

2. Are You Experiencing Stress Overload? five step action plan Determine which of the signs and symptoms apply to you. Identify if you are Stress Overloaded. Identify possible causes or stressors. Identify which stressors you can control and those you can’t. Learn coping strategies to deal with: • stressors you can control • your reaction to stressors that you • can’t control

3. Signs and Symptoms Step one How many of the signs and symptoms of Stress Overload apply to you? • headaches • upset stomach • constipation or diarrhea • backaches • trouble sleeping • sadness or depression • feelings of helplessness • high blood pressure • lack of appetite or binge eating • increased use of alcohol or cigarettes • frequent illnesses • dangerous behaviour

4. Are You Stress Overloaded? Step two Take a simple test to help determine if you are “Stressed Out”. Check out this stress test developed by the Canadian Mental Health Association www.cmha.ca/english/info_centre/ (See CMHA Stress Test)

5. Identify the Sources of Your Stress Step three There may be more than one source. Consider the following common stressors: • money issues • lack of time • family demands • conflicts with family or co-workers • lack of control related to your job • shift work These common stressors may be a part of a major life event or from a number of small everyday occurrences that add up over time.

6. Identify Stressors You Can or Can’t Control Step four Decide which stressors you have some control over and what you can change to reduce stress to manageable levels. Remember – there will always be issues that you can’t change. You can work on changing how you react to them. Only you can control how you behave in any given situation; no one can take that away from you!

7. Learn Some Coping Skills Step five Learn coping strategies to deal with: • stressors you can control • your reaction to stressors you can’t control In many cases, the coping skills are the same.

8. Learn Some Coping Skills Step five There are two kinds of major defenses that people have when coping with Stress Overload: • Your power or ability to influence the situation, including your confidence to deal with the situation. • Having people around to support you during stressful times.

9. Coping Skills • Set priorities so the important tasks • are addressed first. • Know your limits and learn how • to say “no” so that your priorities don’t get side-tracked. • Be open and honest with your • co-workers, family and friends. • Co-operate with others. • Praise a co-worker for help and • a job well done.

10. Coping Skills • Take breaks during your work day. • If possible, get away from your • work station for your lunch break. • Find more ways to relax, like: • - massage therapy • - yoga • - meditation • listening to relaxing music • Include stretch breaks throughout • the day, at work or at home. • Make time for more fun and humour in your life.

11. Coping Skills • Eat a healthy diet everyday that • includes: • - breakfast on a regular basis • healthy snacks • - more vegetables and fruit. • Be physically active everyday • - choose activities you enjoy • be active with family and friends • remember that short periods • of physical activity can add up over time.

12. Coping Skills • Talk to someone who cares about you if you are feeling stress overload. • Talk about your workday with family and friends. • Get involved in group activities. • Become a volunteer in your community. • Seek professional help if stress • becomes too great.

13. Don’t Know Where to Begin? Ask for suggestions from family and friends. Take classes on stress management techniques like: • conflict resolution • communication strategies • financial planning • work - life balance

14. Don’t Know Where to Begin? Contact your Employee Assistance Program Representative (if available). Contact your local branch of the Canadian Mental Health Association. Ask your doctor, another health professional or your local health unit for help.

15. Self-Learning Quiz ? What are 5 common stressors? If you can’t control or change the situation that is causing you too much stress, what can you do? What are the 2 kinds of major defenses that people use to deal with Stress Overload?

16. Answers for Self-Learning Quiz A Q1: What are 5 common stressors? Common stressors include: • money issues • lack of time • family demands • conflicts with family members • or co-workers • lack of control related to your job • shift work

17. Answers for Self-Learning Quiz A Q2: What can you do if you can’t control or change the situation? If you can’t control or change the situation you can: • Work on changing how you • react to the situation. • Only YOU can control how you • behave in any given situation; • no one can take that away from you!

18. Answers for Self-Learning Quiz A Q3: What are the 2 major defenses that people use to deal with stress overload? To deal with stress overload you can: • Focus on your ability or power • to influence the situation, including your confidence to deal with the situation. • Have people around you to support you during stressful times.

19. To Find Out More… For more information on Stress Management, contact the Windsor-Essex County Health Unit 258-2146 x 3100. Ask for the latest brochure and newsletter from Live Better. Live Longer. Workplace Health Promotion Program.