Stress%20Management - PowerPoint PPT Presentation

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Stress Management Managing the Stress and Pressures of Life What is Stress? Most people think stress is having to confront a particular unpleasant or tough situation. – PowerPoint PPT presentation

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Title: Stress%20Management

Stress Management
  • Managing the Stress and Pressures of Life

What is Stress?
  • Most people think stress is having to confront a
    particular unpleasant or tough situation.
  • Technically, these anxiety-filled events-such as
    taking a big test, taking your drivers license
    test, asking out a certain someone or having an
    argument with a friend- are called stressors.
  • The wear and tear they cause us is the

How to Recognize the (Physical, Emotional, and
Behavioral) Signs and Symptoms of Stress
  • Symptoms of Stress
  • Headaches
  • Continued feelings of being annoyed and irritated
  • Low energy or bouts of food cravings
  • Dramatic change in food cravings
  • Feeling like a victim, feeling trapped
  • Outbursts of temper
  • Pains in the lower part of your neck or shoulders
  • Feeling blue, or lonely
  • Lack of interest in things once enjoyed (such as
    time with friends)

Symptoms of Stress cont.
  • Heart Pounding or racing
  • Nausea or upset stomach
  • Sleep difficulties (too much/too little)
  • Difficulty making decisions
  • Loss of concentration
  • Can you think of any other signs/symptoms?

  • 1. The Alarm Phase
  • 2. The Resistance Phase
  • 3. The Exhaustion Phase

The Alarm Phase
  • The first phase of stress alerts the body to the
    stressful encounter- warning it that its time to
    make what we call a fight-or flight response.
    In other words, the body gears up to take action.
  • Do you remember how your heart pounded when a
    speeding car wheeled around the corner, taking
    you by surprise?
  • Can you remember trying to catch you breath after
    being frightened?
  • Have you ever had knots or butterflies in
    your stomach before taking a test or making a
    presentation in front of your class?

The Resistance/ Adaptation Phase
  • Almost immediately following a stressful event,
    the body attempts to return to its normal
    balance. We call returning to normal, a state
    of calm and normal functioning.
  • In this phase, the body works to reverse the
    process described in the alarm stage, but only if
    it believes that the stressful encounter is over.
  • But, if your body senses that danger is still
    present-you are still greatly worried or
    frightened-then the body replaces its temporary
    and emergency responses with more fixed one.
    Muscle tension is a good example of this kind of
    replacement response.
  • This is not a good thing because a great deal of
    energy and body nutrients are depleted.

The Exhaustion Phase
  • When your body is under a period of prolonged and
    intense stress, it gets exhausted. Sometimes this
    is referred to as burnout.
  • Do you feel drained after a big test?
  • Prolonged stress can be dangerous over time
    because when you are under stress, your body uses
    your reserve of essential vitamins and minerals.

What to do?
  • When you are in the midst of a long period of
    stress in your life, its especially important to
    take care of yourself.
  • Getting enough rest
  • Eating the essential high-quality of foods to
    restore your body e.g. fresh fruits, vegetables,
    and whole grains
  • Exercise helps burn up excess stress
  • How do you handle stress?

How to think your way through stressful times.
  • Thinking clearly-and logically- can help you stay
    calm and cool under pressure (and maybe even out
    of trouble!)
  • Remember ABC
  • A( your thinking) B (your behavior) C (the
    probable outcome of the situation).
  • Keeping in mind that what you think determines
    your behavior what can influence what happens

Think through Cont.
  • Seeing the Bright Side of Things Can Help You
    Redirect Stress
  • Looking at life this way- making a point of
    finding the good in situations- is a great way to
    redirect the negative energies of stress.
  • Looking for the positive is a real asset when
    faced with a stressful situation.

Thinking through cont.
  • Solving Problems Effectively- Or, How to Decide
  • 1. What is the problem?
  • 2. How can I solve it?
  • 3. What are the consequences of each proposed
    solution (action)?
  • 4. What is the plan?
  • 5. How did I do?

Coping Skills How to Talk your Way Out of a
Stressful Situation
  • Have you ever been in a stressful situation and
    then made it worse because of something you
    said-or didnt say?
  • Have you ever had the right words, but then
    bashed what could have been a good thing- and
    all because of the tone (or the attitude in which
    you said the words) were all wrong?
  • Have you ever just assumed that you knew what the
    other person was thinking?
  • Have you ever been totally wrong?
  • Have you ever been sure of how someone felt-
    without ever hearing it from them?
  • Sometimes we add to the stress of a situation
    (0r create it ) by the way we express ourselves.

Listening Attentively
  • Listening attentively defuses stress because the
    other person feels heard.
  • Having someone trying to understand your position
    is calming and soothing.

  • Listening attentively defuses stress because it
    increases understanding- and reduces

  • Listening attentively leads to conflict
  • Learning why someone is stressed allows you to
    decide if there is anything you can do (or you
    wish to do) to resolve the problem.

  • Listening attentively defuses (and can prevent)
    defensive behavior.
  • When you are actively paying attention to
    someone, it reduces the chances that the listener
    is going to be defensive.

Four Listening Tips
  • 1.Dont fake attention. Even if you decide
    that what the other person has to say is not of
    consequences, dont fake attention.
  • 2. Dont interrupt.
  • Wait until the other person has had
  • the opportunity to say what he or she has to
    say before you begin to speak.

Four Listening Tips
  • 3. Listen between the lines.
  • Listen to content, but also pay attention to
    the needs and motives behind the words.
  • 4. Listen without judging.
  • No one wants to be in the company of those who
    are more than willing to hand out a judgment.

Five Cool Tips on How to BEST be Assertive
  • 1. Eye Contact
  • 2. Posture
  • 3. Voice
  • 4. Words
  • 5. Responsibility

Six Positive Ways to Cope
  • 1.Tell your parents
  • 2. If you cant tell your parents, confide in
    someone you trust.
  • 3. Join a support group.
  • 4. Seek the help of a professional counselor.
  • 5. Let your beliefs comfort you.
  • 6. Be extra good to yourself.
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