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Stress Management: Tips for a Healthier You

Understand the causes of stress and how it affects your body. Learn about stressors, stress responses, and interventions to prevent negative consequences. Discover relaxation techniques, positive stress (eustress), negative stress (distress), and ways to manage stress through exercise, rest, and a positive attitude.

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Stress Management: Tips for a Healthier You

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  1. Stress

  2. Stress • Stressor- any new or potentially unpleasant situation • Stress Response- the body’s reaction to a stressor • Stress- the combination of a stressor and a stress response • Stress intervention-Any action that prevents a stressor from resulting in negative consequences

  3. What Causes Stress? • Environmental Stressors: conditions or events in your physical environment that cause you stress. • Examples: pollution, poverty, crowding, noise.

  4. What Causes Stress? • Biological Stress: Conditions that make it difficult for your body to take part in daily activities. • Examples: having an illness, disability, or an injury

  5. What Causes Stress? • Thinking Stressors: Any type of mental challenge can cause stress. • Example: Taking a test

  6. What Causes Stress? • Behavioral Stress: Unhealthy behavior, such as not getting enough rest can lead to stress. • Example: Using tobacco, alcohol, other drugs. Not getting enough sleep, exercise.

  7. What Causes Stress? • Life Change Stress: Any major life change, whether positive or negative, can cause stress. • Examples: death of a loved one, getting married.

  8. Fight or Flight Response • The physical changes that prepare your body to respond quickly and appropriately to stressors is called the “Fight or Flight” response.

  9. Physical changes of the body due to a stress response • More blood goes to the brain 2. Heart beats faster 3. Pupils open wider 4. Mouth becomes dry 5. Breathing speeds up 6. Sweating increases 7. Muscles tense up 8. More blood goes to the legs/arms 9. Blood pressure increases 10. Hearing improves 11. Adrenal glands secrete adrenaline

  10. Tension headache Cold/flu Backache TMJ Heart Disease Long Term Stress Can Make You Sick! • High Blood Pressure • Ulcer • Insomnia • Depression • Stroke

  11. Positive Stress • Eustress: A positive stress that energizes one and help one reach a goal. • Makes you feel alert and lively. You appear confident and in control

  12. Negative Stress • Distress: Negative stress that can make a person sick or keep a person from reaching a goal. • Makes you nervous, forgetful, frightened.

  13. Dealing with Stress • Take care of yourself! • Exercise • Get Enough Rest • Eat Right

  14. Learn to Relax!Relaxation Techniques • Meditation- Sit down and close your eyes 2. Progressive Relaxation- Tense and relax muscles as your eyes are closed 3. Body Scanning- Find one body part that is relaxed

  15. Learn to Relax!Relaxation Techniques 4. Autogenetic Training- imagine that your eyes and legs are heavy 5. Laughing 6. Yelling or Crying-Go somewhere quiet and let your stress out

  16. Change Your Attitude! • Use Positive Self Talk • Be confident about yourself • Don’t worry about things out of your control

  17. Manage Your Time! • List and Prioritize Your Projects • Arrange priorities by importance • Know and Set Your Limits • Learn to say “no” • Make a Schedule • Enter priorities first • Be realistic • Prepare for problems • Make time to relax • Do it!

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