Some basic definitions.Some basic definitions.What can cause stress in your life ?What can cause stress in your life ?Signs and symptoms of stress.Signs and symptoms of stress.What type of stress are you What type of stress are you experiencing?experiencing?Where is your stress coming from?Where is your stress coming from?How can you reduce the stress in your How can you reduce the stress in your life?life?

Basic DefinitionsBasic Definitions

StressStress – a general concept describing a – a general concept describing a “load” on the system“load” on the system

StressorStressor – a specific problem, issue, – a specific problem, issue, challenge, or personal conflictchallenge, or personal conflict

Stress ReactionStress Reaction – an individual response – an individual response to a given stressorto a given stressor

Strain Strain – the prolonged impact of the – the prolonged impact of the stressor on the system (overload)stressor on the system (overload)

What can cause stress in your life?What can cause stress in your life?

Your friendsYour friends Co-workersCo-workers Your bossYour boss RelationshipsRelationships Parent decisionsParent decisions Poor nutritionPoor nutrition Lack of sleepLack of sleep The environmentThe environment Monetary pressuresMonetary pressures Being aloneBeing alone Not having time aloneNot having time alone

College DecisionsCollege Decisions Your physical self-imageYour physical self-image Chemical substancesChemical substances Time pressuresTime pressures CommutingCommuting Waiting in linesWaiting in lines Living arrangementsLiving arrangements RoommatesRoommates Having no close friends or Having no close friends or

relatives in the communityrelatives in the community Living in a high-crime areaLiving in a high-crime area

Physical Signs and Symptoms of StressPhysical Signs and Symptoms of Stress

Nail BitingNail Biting Clenching teethClenching teeth Swinging legSwinging leg Tapping footTapping foot Object in mouth (pen,pencil,etc.)Object in mouth (pen,pencil,etc.) Twisting hairTwisting hair StutteringStuttering Hitting/punching objects or peopleHitting/punching objects or people Screaming/yellingScreaming/yelling Chewing lips or inside of mouthChewing lips or inside of mouth

Emotional Signs and Symptoms of StressEmotional Signs and Symptoms of Stress Difficulty getting along with other peopleDifficulty getting along with other people Irritability, over-reaction to some minor situationIrritability, over-reaction to some minor situation Angry outbursts and short temperedAngry outbursts and short tempered JealousyJealousy Lack of interest, withdrawnLack of interest, withdrawn Difficulty getting up in the morningDifficulty getting up in the morning Crying tendenciesCrying tendencies Reduced personal involvement with othersReduced personal involvement with others DepressionDepression Negative attitudeNegative attitude Feeling worthless, inadequate, insecureFeeling worthless, inadequate, insecure LethargicLethargic

Physiological Signs and Symptoms of StressPhysiological Signs and Symptoms of Stress Increased perspirationIncreased perspiration Back or shoulder painBack or shoulder pain Heart racing or beating erraticallyHeart racing or beating erratically Cold sweaty handsCold sweaty hands Throbbing rumorsThrobbing rumors Dry mouth or throatDry mouth or throat Rapid or shallow breathingRapid or shallow breathing Upset stomach, nausea, vomitingUpset stomach, nausea, vomiting DiarrheaDiarrhea AcneAcne Skin RashSkin Rash Decreased appetiteDecreased appetite

Behavioral Signs and Symptoms of StressBehavioral Signs and Symptoms of Stress

Nagging or excessive arguingNagging or excessive arguing Efficient worker suddenly becoming carelessEfficient worker suddenly becoming careless Excessive drinking, smoking, or substance abuseExcessive drinking, smoking, or substance abuse Works harder and longer but does less and lessWorks harder and longer but does less and less Accident proneAccident prone Suicide attempts or constant references to deathSuicide attempts or constant references to death Marital or relationship conflictsMarital or relationship conflicts Sleeping at the office frequentlySleeping at the office frequently Excessive daydreamingExcessive daydreaming Tendency to work alone when normally a team or group Tendency to work alone when normally a team or group

personperson Loss of sex driveLoss of sex drive

Intellectual Signs and Symptoms of StressIntellectual Signs and Symptoms of Stress

Sudden propensity for mistakesSudden propensity for mistakes Forgetfulness, preoccupationForgetfulness, preoccupation Decreased fantasy lifeDecreased fantasy life Decreased concentrationDecreased concentration Inattention to detailInattention to detail Decreased creativityDecreased creativity Thinks and reacts slowerThinks and reacts slower Couldn’t care less attitudeCouldn’t care less attitude Missing appointments or deadlinesMissing appointments or deadlines Confusing or forgetting dates, places, and timesConfusing or forgetting dates, places, and times

What type of stress are you What type of stress are you experiencing?experiencing?

Anticipatory StressAnticipatory Stress Situational StressSituational Stress Chronic StressChronic Stress Residual StressResidual Stress

Anticipatory StressAnticipatory Stress

Anticipatory Stress is caused by concern over the future. Another word for it is worry. You concern yourself with endless stressful possibilities, stewing over something that hasn’t happened - and might not.

How can you deal with it?

•BE PROACTIVE

•PLAN AHEAD

If you are concerned about a pending event, figure out how you would handle it and stop worrying. If it happens, you’re ready for it; if not, even better!

Situational StressSituational Stress

Situational Stress is stress of the moment. It’s an immediate threat, challenge, or agitation that demands your attention right now.

How do you deal with it?

•BREATHE!!!

•Clear your mind

•Avoid making fists

•Relax your shoulders and your jaw

•Stay as calm as possible

Chronic StressChronic Stress

Chronic Stress is stress that persists over time. It might stem from a tough experience over which you have no control such as the loss of a loved one, an illness, an accident, or another trauma.

What can you do to deal with it?

•Handle it one day at a time with

•Exercise patience

•Focus on personal strength

•Accept support from others

•Develop a daily plan

Residual StressResidual Stress

Residual Stress is stress of the past. It represents our inability or unwillingness to let go of old hurts or bad memories.

What can you do to deal with it?

•LET THEM GO!!!

•Understand that you can not change the past or rewrite history.

Simple solutions toSimple solutions to Stress Management Stress Management

Drink waterDrink water - dry mouth seems to accompany stressful situations. - dry mouth seems to accompany stressful situations. Hydrate, hydrate, hydrate.Hydrate, hydrate, hydrate.

Sit stillSit still - think about something pleasurable you are going to do that - think about something pleasurable you are going to do that day. day.

Twist and shoutTwist and shout - take a walk, use the stairs instead of the elevator, - take a walk, use the stairs instead of the elevator, blow off steam by going somewhere that it is okay to scream ( athletic blow off steam by going somewhere that it is okay to scream ( athletic event, pep rally, sports bar), or sing.event, pep rally, sports bar), or sing.

Improve your postureImprove your posture - your body systems work better and minor - your body systems work better and minor stress melts away when you sit with full and proper extension. stress melts away when you sit with full and proper extension.

Buy a hand gripperBuy a hand gripper - A tennis ball, a racquetball, or any type of - A tennis ball, a racquetball, or any type of gripping device is a great way to achieve a release when you are gripping device is a great way to achieve a release when you are stressed.stressed.

Buy a joke bookBuy a joke book - with one good laugh your entire temperament can - with one good laugh your entire temperament can change.change.

More simple solutions to More simple solutions to Stress ManagementStress Management

Build slack into your scheduleBuild slack into your schedule - If you think something is going to take - If you think something is going to take two hours, plan on it taking three hours and schedule accordingly. If you two hours, plan on it taking three hours and schedule accordingly. If you finish in less time, great, if not, that’s OK too.finish in less time, great, if not, that’s OK too.

Use visualizationUse visualization - quietly envision how you would like your day to be. - quietly envision how you would like your day to be. Include everything that is important to you and be very specific. Or, Include everything that is important to you and be very specific. Or, imagine something or someplace that conveys happiness, warmth, or imagine something or someplace that conveys happiness, warmth, or peaceful feelings. peaceful feelings.

Work out - Work out - physical exercisephysical exercise is a great mood elevator. is a great mood elevator. Going for a run, Going for a run, walk, or hike outside in the fresh air is a sure way to clear your mind of walk, or hike outside in the fresh air is a sure way to clear your mind of distractions.distractions.

Take a warm bath -Take a warm bath - a warm bath will help calm your mind and sooth a warm bath will help calm your mind and sooth your skin. Try using scented oils, bath beads, candles, and soothing your skin. Try using scented oils, bath beads, candles, and soothing music to set the tone. Fruit scents are calming while jasmine, citrus, and music to set the tone. Fruit scents are calming while jasmine, citrus, and lavender are considered to be energy boosters.lavender are considered to be energy boosters.

More simple solutions to More simple solutions to Stress ManagementStress Management

• Stretch - flexibility makes a dramatic difference in how you on a daily basis and how much energy you have at the end of the day.

• Meditation - focus on deeper thoughts and feelings by turning away from the distractions and tensions of everyday living.

Costly solutions to Costly solutions to Stress ManagementStress Management

Massage Therapy -Massage Therapy - There are several different types of massage- There are several different types of massage-based therapies. Some you may consider are: deep-tissue based therapies. Some you may consider are: deep-tissue massage, swedish massage, trigger-point massage, and sport massage, swedish massage, trigger-point massage, and sport massage.massage.

Guided Visual Imagery -Guided Visual Imagery - This technique is very similar to This technique is very similar to visualization, but it uses an external source to guide you along. This visualization, but it uses an external source to guide you along. This guide can be a person, a video, or a CD or cassette.guide can be a person, a video, or a CD or cassette.

Tai Chi -Tai Chi - This technique, which is not lonely a martial art but a This technique, which is not lonely a martial art but a philosophy of life, is designed to help people gain a more even philosophy of life, is designed to help people gain a more even temperament and a more tranquil mind. temperament and a more tranquil mind.

Yoga - Yoga - This technique is meant to awaken the mind, strengthen the This technique is meant to awaken the mind, strengthen the body, and rekindle the spirit - creating a union between mind and body, and rekindle the spirit - creating a union between mind and body.body.

More costly solutions to More costly solutions to Stress ManagementStress Management

Supplements and Vitamins -Supplements and Vitamins - Some nutrients are particularly useful Some nutrients are particularly useful in keeping stress in check. Vitamins Band C help release stress in keeping stress in check. Vitamins Band C help release stress hormones as your body prepares for fight or flight or for the long-hormones as your body prepares for fight or flight or for the long-term but low-level stress so prevalent today. Magnesium and term but low-level stress so prevalent today. Magnesium and calcium are two important minerals that help fortify your nervous calcium are two important minerals that help fortify your nervous system.system.

Bio Feedback - Bio Feedback - This technique teaches people to become aware of This technique teaches people to become aware of their involuntary bodily functions and to employ a conscious mental their involuntary bodily functions and to employ a conscious mental effort to control them. It has been used to help people control their effort to control them. It has been used to help people control their blood pressure, body temperature, and heart rate. blood pressure, body temperature, and heart rate.

Acupuncture -Acupuncture - This technique has been practiced in Asia for more This technique has been practiced in Asia for more than 5,000 years. Scientists believe that knowledgeable and than 5,000 years. Scientists believe that knowledgeable and precise placement of acupuncture needles helps engage pain-precise placement of acupuncture needles helps engage pain-blocking endorphins.blocking endorphins.

More costly solutions to More costly solutions to Stress ManagementStress Management

Reflexology -Reflexology - This technique is used on the foot which is This technique is used on the foot which is representative of the whole body in miniature. Reflexologists use a representative of the whole body in miniature. Reflexologists use a detailed diagram that shows how the areas of the foot correspond to detailed diagram that shows how the areas of the foot correspond to the different areas of the body in order to soothe and relieve the the different areas of the body in order to soothe and relieve the body.body.

Spa Treatment -Spa Treatment - Spa programs offer many treatments aimed at Spa programs offer many treatments aimed at relieving stress and refreshing the body and soul. Some of those relieving stress and refreshing the body and soul. Some of those treatments are aromatherapy, manicure and pedicures, treatments are aromatherapy, manicure and pedicures, hydromassage, a swedish shower, mineral baths, an herbal wrap, or hydromassage, a swedish shower, mineral baths, an herbal wrap, or a body masque or scruba body masque or scrub

The primary difference between people who achieve spectacular career success

and those who don’t is that the achievers learn from their failures.

The primary difference between people who are able to control stress and those

who can’t is that people who achieve mastery learn from their failures.

One final thought…