STRESS!!!!!!!!!

The Glazer –Stress Control

Life-StyleQuestionnaire

Take this test honestly.

If you don’t,the only person you will be

foolingis yourself.

Glazer Test Scoring

Add all of your test answersto get your overall score.

This test will give you some idea of where you stand in the discussion of Type “A” or Type “B” personality.

Remember, even “B” personalities occasionally slip into “A” behavior, and any of these patterns can change

over time.

Total Score = 0 to 29: Type B1

You tend to the extreme of non-cardiac traits. Your behavior expresses few of the reactions associated with

cardiac disease.

Total Score = 30 to 59: Type B2

Your behavior is on the less-cardiac-prone end of the spectrum. You are generally relaxed and can cope

adequately with stress.

Total Score = 60 - 79: Type AB

You are a mixture of A and B patterns. This is a healthier pattern than either A1 or A2, but you have the very real

potential for slipping into A behavior and you should recognize this.

Total Score = 80 - 109: Type A2

You are in the direction of being cardiac prone, but your risk is not as high as the A1. You should nevertheless,

pay careful attention to the advice given to all Type A1s.

Total Score = over 110: Type A1

Auto program “911”into your telephone.

You will need it.

Who?What?

When?Where?

Why?How?

HOW NOT?

(Also known as “Stress”)

WHYstudy stress

management?

The more we learn about how we “tick”, the more we are able to survive in our very

changing, very stressful world.

Results of stress:

1. EMOTIONAL

Anxiety, insomnia, tension headaches, neuroses, phobias, hysterias,

hypochronia.

Stress is also a major factor in aging, learning problems, drug abuse, sleep

disorders, etc.

2. ABNORMAL BEHAVIOR CHARACTERISTICS

Delinquency, hostility, underachieving, cult addiction, obesity, aggression,

chronic unemployment, crime, battered person synondrome, sexual deviation,

suicide, etc.

3. PSYCHOSOMATIC ILLNESSES

(Psychosomatic illnesses are those where a change in the body occurs because of a

combination of emotional and physiological factors.)

Hypertension, ulcers, colitis, asthma, chronic pain, acne, vascular disease,

angina, cardiac arrest, etc.

WHATcauses stress?

BENEFICIAL STRESS* a certain amount of stress is beneficial. (ex. Competition, self-improvement)* all stress cannot be eliminated. Some stressful circumstances cannot be changed or may even be self-chosen – must live with the distress over a short period of time.

STRESS FACTORSEveryone’s stress factors differ.

Stress factors may include the followingbut are not limited to the following.

1. LOW SELF-ESTEEM

2. WORKAHOLISM

3. FINANCIAL PROBLEMS

4. COMPROMISED VALUES

vs.

5. FAMILY DEMANDS

6. MARRIAGE/RELATIONSHIPS

7. RELOCATION/MOBILITY

8. HIDDEN AGENDAS

9. EMOTIONAL HEALTH

10.CONFORMITY/SUBMISSIVENESS

11.RIGID PERSONALITY

12.COMPETITIVENESS

13.OVERAGGRESSIVENESS

14.IMPATIENCE – PRESSURE

15.FRUSTRATION

16.AMBIGUITY

17.FEELING THREATENED

18.LACK OF CONTROL

19.LOW SELF-FULFILLMENT

20.DEATHOF A FAMILY MEMBER

21.SERIOUS ILLNESS

22.LOW SOCIAL SUPPORT

23.FEAR OF SUCCESSOR FAILURE

24.INABILITY TO VENTILATE OR LET GO

STRESS CAN BE TRACEDTO ONE WORD:

CHANGE(Bad change or good change)

WHAT is it?

STRESS: a physical or emotional factor that causes bodily or mental

tension

TENSION:another term for stress

The physical results of stress(ex. Tension headaches)

ANXIETY:extreme reaction to stress.

A continuous feeling of tension.

Anxiety manifests itself in:1. Inability to eat (anorexia nervosa)2. Overeating3. Interruption in sleep (insomnia)4. Oversleeping5. *** withdrawal/depression (need professional help)

(Constant feeling that everything is wrong all of the time.)

SYNONDROMES

1. ANTICIPATION SYNDROME(or Christmas Syndrome)

(when you anticipate a future event to such an extreme, that when it gets here,

it does not live up to our high expectations.)

2. FLIGHT/FIGHT SYNDROMESymptoms: heart palpations, sweating, heart/blood/breathing rates increase, adrenalin is pumping. Preparing for an alert, getting ready for a fight. (This adrenalin rush takes 8 seconds to reach the entire body and can be set off by visual thought only.)

STRESS MANAGEMENT SAYINGS

1. Self-esteem and self-concept are all important.

2. Healthy, successful stress management doesn’t just

happen. It must be cultivated and nurtured and

you do it yourself.

3. Some stress is necessary and in some cases

desirable.

4. To be alive is to be stressed.

(And consider the alternative.)

5. Stress is just an obstruction to the finding of a comfortable life.

COPING STRATEGIES

Conscious: reacting to stress in ways you have chosen

because they work

Unconscious: reacting to stress with little awareness or

personal choice.

UNHEALTHY COPING

STRATEGIES:(can be destructive to your

body)

1. Drinking too much

2. Smoking

3. Violence

4. Drug use5. Overworking6. Overeating7. Staying up too late8. Procrastinating9. Compulsive overspending10.Withdrawal

HEALTHYCOPING

STRATEGIES

The 3 “biggies”

1. EXERCISE

2. DIET(Diet does not necessarily mean losing weight.

Diet is an eating style only.)

3. RELAXATION

OTHER IMPORTANT TECHNIQUES

that might help you!

1. Listen to your body.

2. Become aware of the nature of your own personal

stressors.

3. Talk out your problems.

4. Know thy comfort zone.

5. Become aware of the force of habit in your daily life.

6. Take responsibility for your pace of life and major life

changes.

7. Flexibility is essential in stress management.

8. Learn to micro-engineer your time.

9. Establish clear priorities and values so you can select

wisely in a world of overchoice.

10.Choose activities and challenges that are

meaningful to you, and avoid meaningless ones whenever

possible.

11.Become aware of your “self-talk.”

12.Enjoy life –NOW!!!!!!!!!

13.Vary your routine.

14.Become aware of those stressors you can change, and

change them whenever possible.

15.Take enough risks to be challenged, but not

overwhelmed.

16.Be more assertive and speak up for yourself.

17.Be more honest and candid.

18.Be more receptive to compliments and positive

feedback.

19.Be more understanding and emphatic.

20.Accept your own and other’s imperfections with

patience.

21.Let yourself get close to others.

22.Get enough sleep.

23.Religious faith and philosophy.

24.Avoid unnecessary competition.

25.Allow yourself a creative outlet.

26.Allow yourself a creative outlet.

27.Cultivate a positive self-image.

28.Create a “belief system” that is absolutely positive.

29.Visualize your body’s innate ability to heal anything that may be the matter with

you.

FIVE BROAD APPROACHESTO COPING

WITH UNWANTED STRESS

1. LIVE WITH THE DISTRESS

2. WITHDRAW FROM THE STRESSOR* leave the scene for awhile* take a vacation* change jobs, school, or where you live* end a relationship

3. CHANGE HOW YOU RELATE TO THE STRESSOR(get counseling, be more assertive, be more honest and candid, say no, be more receptive, be more understanding and emphatic, develop new skills, accept other’s imperfections, stop acting so angry, stop playing destructive games, be more diplomatic, be less critical of yourself and others, let yourself get close to others)

4. Change the stressor.(But remember, there are some things in life that you cannot change.)

5. Accept the situation and lower your stress.* exercise* talk out your problems* seek counseling, therapy or support* get enough sleep* diet* practice relaxation DAILY* religious faith and practice

IF…

You don’t remember anything else we talked about during this stress

management class, PLEASE, PLEASE, PLEASE

remember the following 12 rules in coping with stress.

RULES IN COPING WITH STRESS

ON A DAILY BASIS.

1. ALWAYS HAVE NEW GOALS IN LIFE.

2. ENJOY YOURSELF.

3. AVOID TOBACCO.

4. DON’T USE COFFEE (OR CAFFEINE BEVERAGES) TO

EXCESS.

5. DEVELOP A REGULAR EXERCISE PROGRAM.

6. FOLLOW A SENSIBLE DIET.

7. DON’T USE ALCOHOL TO EXCESS.

8. GET AN ADEQUATE AMOUNT OF SLEEP.

9. HAVE SOME REAL CLOSE FRIENDS.

10.IF NEEDED, ACCEPT PROFESSIONAL COUNSELING.

11.USE RELAXATION TECHNIQUES.

12.ACCEPT YOURSELF.

ENJOY LIFE!!!!!

(you only have one)

Stress!!!!!!!

by Rhonda CmerekMadisonville CISD

P.O. Box 879Madisonville,TX 77864