Stress Management

Stress Management High School Group 3 Cortez,Anne; Cortez,Feliza; Cristi,Frendi; Cruz,Denise; Cruz,Ferdinand;Cruz,Karen; Cruz,Belle; Cruz,Mariz; Cua,Ronald

Stress • Non-specific response to a demand • A product of change • Any situation, good or bad, that causes you to readjust • Mind and body’s response or reaction to a real or imagined threat, event or change

Stressors • Internal • Thoughts • Beliefs • Attitudes • External • Loss • Tragedy • Change

Stressors • Physical – external factors • Social – caused by interaction between an individual and his/her environment • Psychological – strong emotions can be brought on by external or internal factors

Levels of Stress

Eustress • Positive stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished

Distress • Negative Stress occurs when your level of stress is either too high or too low and your body and/or mind begin to respond negatively to the stressors

Stages

Alarm Stage • Psychological changes • Disrupts the body’s normal balance and immediately you body begins to response as effectively as possible • Increased Heart rate • Increased respiration • Decreased temperature • Adrenaline rush

Resistance Stage • Body tries to cope or adapt to the stressors • Behavior Indicators: lack of enthusiasm for family, school, work or life in general, withdrawal, change in eating habits, insomnia, hypersomnia, anger, fatigue • Cognitive Indicators: poor problem solving, nightmares, hypervigilance • Emotional Indicators: tearfulness, fear, anxiety, panic, guilt, agitation, depression, overwhelmed

Exhaustion Stage • Stressor is not being managed effectively and the body and mind are not able to repair the damage • Digestive disorders, withdrawal, headaches, tension, insomnia, loss of temper

Kinds of Stress • Short Term – the kind of stimulus that represents a challenge or threat which cause an alarm reaction and then elicits a response which resolves the situation. • Long Term – a condition in which we experience a continual barrage of unresolved stimuli

Kinds of Stress • Appraisal Stage – the first opportunity in which a person’s belief systems, past experience, and personality determine if a specific situation will be successful. • Coping Stage – the second opportunity where the person determines whether the response will be either positive or negative

A-Z of Stress Management

ABC • Always take time for yourself, at least 30 minutes per day. • Be aware of your own stress meter: Know when to step back and cool down • Concentrate on controlling your own situation, without controlling everybody else.

DEF • Daily exercise will burn off the stress chemicals. • Eat lots of fresh fruit, veggies, bread, and water, give your body the best for it to perform at its best. • Forgive others, don’t hold grudges and be tolerant – not everyone is as capable as you…

GHI • Gain perspective on things, how important is the issue? • Hugs, kisses and laughter: Have fun and don’t be afraid to share your feeling with others. • Identify stressors and plan to deal with them better next time….

JKL • Judge your own performance realistically; don’t set goals out of your own reach. • Keep a positive attitude, your outlook will influence outcomes and the way others treat you. • Limit alcohol, drugs and other stimulant, they affect your perception and behavior.

MNO • Manage money well, seek advice and save at least 10% of what you earn. • No is a word you need to learn to use without feeling guilty. • Outdoor activities by yourself, or with friends and family, can be a great way to relax…..

PQR • Play your favorite music rather than watching television. • Quit smoking: It is stressing your body daily, not to mention killing you too. • Relationships: Nurture and enjoy them, learn to listen more and talk less……

STU • Sleep well, with a firm mattress and a supportive pillow; Don’t over heat yourself and allow plenty of ventilation. • Treat yourself once a week with a massage, dinner out, the movies: Moderation is the key. • Understand things from the other person’s point of view…….

VWX • Verify information from the source before exploding. • Worry less, it really does not get things completed better or quicker. • Xpress: Make a regular retreat to your favorite space, make holidays part of your yearly plan and budget………..

YZ • Yearly goal setting: Plan what you want to achieve based on your priorities in your career, relationships, etc. • Zest for life: Each day is a gift, smile and be thankful that your are a part of the bigger picture…………

Distress Relief Strategy • Get Physical • Relax neck and shoulders • Take a stretch • Get a massage • Exercise

Get Mental • Count to 10 • Control your thoughts • Fantasize • Congratulate yourself • Ignore the problem if appropriate, after evaluation • Perform self maintenance • Talk to a counselor

Get Spiritual • Meditate • Pray • Remember your purpose

Use your body and mind together • Take a break • Get hug therapy • Try progressive relaxation • Try yoga • Try aroma therapy • Laugh

Develop New Skills • Prioritized daily tasks • Learn something • Practice a hobby

Thank You!!!!!

Stress Management