Managing Stress

1. Managing Stress Chapter 5

2. Discuss • What is meant by this quote: “either you control your stress or your stress controls you.”

3. Exercise • Write down some of the major conflicts, frustrations, and pressures that you deal with. • Think about some ways that you might cope differently with these psychological stresses. • How do these stresses affect you emotionally and physically?

4. Managing Stress • Stress - an event or series of events that lead to strain, often results in physical and psychological health problems • Environmental and psychological sources of stress may include frustrations, conflicts, pressures, and change • Learning to cope with stress is essential to maintain wellness • Stress has both positive (eustress) and negative (distress) effects • Either we control stress, or stress controls us

5. Discuss • What are some of the basic differences between destructive reactions to stress and constructive responses to stress?

6. Effects Of Stress • When stress is not handled constructively, it often produces adverse physical and psychological effects • Under stress our bodies experience the “fight-or-flight” response • Chronic stress causes bodily wear and tear resulting in psychophysiological disorders • Negative emotional states of anxiety and depression are the result of prolonged stress

7. Discuss • In your own life, can you think of any examples of how your body has paid a price for not coping with stress effectively?

8. Exercise • List as many forms of relaxation as you can and state how relaxation is a stress buffer.

9. Stress and the Hardy Personality • Some people seem to be especially resilient and are better able to cope with stress • Distinguishing characteristics of hardy people are • A liking for challenge • A strong sense of commitment • An internal locus of control

10. Discuss • When we know when we feel most stressed, we can do something to change the stressful situation. • Identify specific situations you find most stressful. • Discuss: What does stress do to you physically? How does stress affect your ability to learn? How does stress affect the quality of your relationships? What skills would you like to learn to handle stress better?

11. Ineffective Reactions To Stress

12. Recognizing and Dealing with Burnout Recognizing and Dealing with Burnout • Burnout is a state of physical, emotional, intellectual, and spiritual exhaustion • Striving for unrealistically high goals can lead to burnout • The key is to recognize subtle signs of burnout • Changing the way in which you approach school or work can prevent burnout • Prevention is better than remediation • Don’t forget to take good care of yourself

13. Discuss • How can burnout result from chronic stress? • Have you experienced any key signs of burnout, either as a student or in your work? • What are some coping skills you can use to deal effectively with the effects of burnout?

14. Alcohol and Drug Addictions • Addictions are a self-defeating reaction to stress • Addicts often substitute using alcohol or drugs for meaningful connection with others • Many people allow their addictions to become very advanced before admitting they have a problem • An integral part of recovery for many addicts is turning their lives over to a Higher Power • Excellent resources are available today for those who are ready to address their addictions, including 12-step programs

15. Posttraumatic Stress Disorder • PTSD is an anxiety disorder resulting from a traumatic event • Symptoms often include: reexperiencing the trauma through flashbacks and nightmares, avoidance and numbing, hyperarousal, intrusive thoughts, insomnia, concentration problems, panic, disturbed interpersonal relationships, anger and irritability, depression, anxiety, shame, and guilt • Surviving combat, natural disasters, serious accidents, and sexual assault are just a few causes of PTSD

16. Posttraumatic Stress Disorder • Children are more vulnerable to PTSD than adults • Women are diagnosed with PTSD more often than men • Those who experienced multiple traumas may be more vulnerable to reexperiencing old PTSD symptoms when confronted with new trauma • People suffering from PTSD may perceive the world as unfair, cruel, unsafe, and unpredictable

17. Recovering from PTSD • Chances of developing PTSD are diminished if help is available within 24 to 72 hours after the precipitating incident • Counselors must help connect a survivor’s past pain and present reality since trauma may be reenacted in the person’s present relationships • For healing to occur, survivors need to tell their story and be heard and understood

18. Treatment Approaches for PTSD • A holistic approach that involves focusing on body, mind, and spirit with the goal of restoration of health and well-being • Individual psychotherapy, group therapy, and/or support groups • Crisis intervention programs: • Critical Incident Stress Debriefing • Critical Incident Stress Management

19. Sexual Exploitation • Incest, rape, and sexual harassment are three forms of sexual exploitation that lead to trauma • All three involve the misuse of power or betrayal of trust for the purpose of gaining control over the individual, for degrading, oppressing, coercing, or exploiting a person • Victims tend to be reluctant to disclose the abuse and often feel responsible and guilty

20. Facts About Sexual Harassment • Sexual harassment is repeated and unwanted sexually oriented behavior in the form of comments, gestures, or physical contact • Sexual harassment is abuse of the power differential between two people • It diminishes choice and is not flattering • If you are a recipient of harassment, realize you are not powerless and you have a right to break the pattern

21. Constructive Responses To Stress

22. Some Constructive Paths to Managing Stress • Time management • Challenging self-defeating thinking and negative self-talk • Developing a sense of humor • Learning to relax • Mindfulness and meditation • Yoga • Therapeutic massage

23. Some Hints on Time Management • Time management can be a route to helping you set priorities and accomplish your goals. Here are some actions you can take: • Establish clear and attainable goals • Decide what you can accomplish in a given period of time • Keep a schedule book and organize your time • Before accepting a new project consider if you have a full plate • Be comfortable with what you do accomplish • Reward yourself appropriately

24. Discuss • How might your self-talk and your beliefs contribute to your experience of stress? • What cognitive techniques could you use to lessen the impact of stress in your life?

25. Develop a Sense of Humor • Humor is a buffer against stress • Humor provides an outlet for anger and frustration • Laughter releases endorphins and has many other physical benefits

26. Suggestions for Managing Stress • Think of ways to simplify your life • Learn and practice a variety of relaxation exercises • During the day – pause and remember to breathe • Make the time each day to do what you really enjoy doing • Keep your mind focused on what you are experiencing in the present • Make the time to be alone on a regular basis • Be kind to yourself --- and to others

27. Meditation • A process of directing our attention to a single, unchanging or repetitive stimulus. • Creates a deep state of relaxation

28. Mindfulness • Focusing on the here and now • Mindfulness explanation (beginning) • Mindfulness exercise (1:11)

29. Deep Relaxation • Progressive muscle relaxation

30. Yoga!! Yoga is meditation

31. Therapeutic Massage • Massage can restore us physically and emotionally