Stress Managementdeveloped by Sandra Haddad and Carol Yoken

at the Counseling Center, University of Cincinnati

What is stress?

• Stress is something that overwhelms a person’s coping abilities

• Similar events can lead to different stress reactions in different people

What are some reactions to stress?

1. Physical

2. Cognitive

3. Emotional

4. Behavioral

1. Physical reactions to stress

• Increased heart rate

• High blood pressure

• Difficulty breathing

• Sweating

• Fight or flight

Lack of concentration I’m sorry, what did you say?

Forgetfulness What time was my appointment?

Negative thinking

There is no way I am going to be able to do this!

Confusion Who? What? Where?

2. Cognitive reactions to stress

3. Emotional reactions to stress

• Anxiety

• Depression

• Moodiness

• Anger

• Irritability

4. Behavioral reactions to stress

• Increase/decrease in sleep

• Fighting with others

• Excessive drinking

• Drug use

Triggers

• Do you know the triggers and your own stress reactions?

• When ______________ happens, • I ___________________________________• _____________________________________• _____________________________________

How do you react?

• How do you usually react to stress?

• _____________________________

• _____________________________

• _____________________________

..

Here are some ways to manage your reactions….

• Keep emotions in check

• Keep behaviors in check

• Deep breathing

Keep emotions in check

• Emotions vary according to your level of stress.

• To maintain stability, focus on controlling emotions.

• For example, if you know you react with anger to a stressful situation, make an effort to be more mellow the next time a similar situation arises.

Keep behaviors in check

Know personal triggers to behaviors.

• If you know you drink when under stress, avoid places that promote drinking. Keep alcohol out of your home.

• If you know seeing a certain person triggers arguing, plan how to keep your cool.

• Try some relaxation exercises every once in a while. For example, deep breathing…

…deep breathing

1. Place one hand on belly and one hand on chest

2. Use focal phrases such as “relax” or “calm”

3. Practice when not under stress

4. Make time for brief relaxation daily

Here are more ways to cope with stress:

Problem-focused coping – dealing with the problem

•Time management•Social support

•Emotion-focused coping – dealing with the emotion•Acceptance•Positive thinking

Time management

• Set up a priority list

• Use a planner and color code

• Do it now—not later

• Do one thing at a time

.

Social support

“I can look to my family and friends for help, advice, and support”

• Talk to family and friends• Sharing can help give you ideas and advice• You don’t have to go through it alone

Acceptance

It is normal to react in a certain way in a given

situation.

“What I am feeling is a normal reaction to stress”

“Things are what they are. I must deal with them”

Positive Thinking

What is positive thinking?• Positively worded statements • Use in the present tense• Remind yourself daily• Repeat them regularly• Belief will follow

For example:“I am capable” “I am lovable” “I am good enough”

Remember: It’s sometimes easier to say nice things about others, but you can also say nice things about YOU!

• Negativity can be destructive. It has also been shown to decrease your immunity, putting you at higher risk of getting sick.

• On the other hand, trying to remain optimistic in a difficult situation can make it easier for you to see things more clearly and therefore better equipped to handle things.

• As they say, try to see the glass as half full instead of half empty.

What are you thinking?

• Thoughts are closely related to emotions and behaviors

• Negative thoughts can create or maintain negative feelings

• Changing thoughts can change feelings

• Positive thoughts can increase coping with difficult situations. For example, failing a test…

…Failing a test

• Identify negative thoughts that are contributing

to a negative moodI’m a failure!

I’m not smart enough!

• Reframe the thoughts:I failed because I didn’t study.

I’m smart, but maybe I need to change my study habits.

Conclusion

• Stress is inevitable

• Know when you are likely to become stressed

• Learn how to recognize your stress reactions

• Know which coping strategies work best for you

• Build those into your day