Stress Stress ManagementManagement

MCPSMCPS Employee Assistance ProgramEmployee Assistance Program

240-314-1040240-314-1040

MCPS MCPS Employee Assistance ProgramEmployee Assistance Program

Assessment, short-term counseling and referralAssessment, short-term counseling and referral Problem types Problem types CostCost EligibilityEligibility ConfidentialityConfidentiality Other services: workshops, crisis response, Other services: workshops, crisis response,

newsletter, access point to mediationnewsletter, access point to mediation Times/locationTimes/location

OutcomesOutcomes

To identify personal stressorsTo identify personal stressors

To understand the physiological To understand the physiological impact of stress on our bodies and impact of stress on our bodies and mindmind

To learn and practice stress To learn and practice stress management techniques to cope management techniques to cope more effectively with stressmore effectively with stress

Get relaxed!Get relaxed!

Biodot Color KeyBiodot Color KeyMore Relaxed

Less Relaxed

What causes YOU What causes YOU stressstress??

What is “stress”What is “stress”

The original The original definition of stress definition of stress was by Hans Selye, was by Hans Selye, who coined the who coined the term as it is term as it is presently used, presently used, was, "the non-was, "the non-specific response specific response of the body to any of the body to any demand for demand for change". change".

FIGHTFIGHTOrOr

FLIGHTFLIGHT

Physiological Response to StressPhysiological Response to Stress

Stress hormones released Stress hormones released Increased heart rate Increased heart rate Increased blood pressure Increased blood pressure Increased rate of breathingIncreased rate of breathing Blood rushes to vital organsBlood rushes to vital organs Digestive system shuts down Digestive system shuts down Muscles tenseMuscles tense

Effects of Small Increase of Effects of Small Increase of CortisolCortisol

Quick burst of energy for survivalQuick burst of energy for survival Heightened memory functionsHeightened memory functions Burst of increased immunityBurst of increased immunity Lower sensitivity to painLower sensitivity to pain Helps maintain homeostasis in the bodyHelps maintain homeostasis in the body

Effects of Prolonged Increase of Effects of Prolonged Increase of Cortisol LevelsCortisol Levels

Impaired cognitive performanceImpaired cognitive performance Suppressed thyroid functionSuppressed thyroid function Blood sugar imbalancesBlood sugar imbalances Decreased bone densityDecreased bone density Decrease in muscle tissueDecrease in muscle tissue Higher blood pressureHigher blood pressure Lowered immunityLowered immunity Increased belly fat > heart attack, Increased belly fat > heart attack,

stroke, cholesterol issuesstroke, cholesterol issues

How Does Stress Effect You?How Does Stress Effect You?Stress SignalsStress Signals

Physical SymptomsTight neck and shouldersPounding heartChest painHeadachesHigh blood pressureDiarrheaConstipationFatigue

EmotionsDepression AngerIrritabilityLow self esteemApathyimpatience

BehaviorNegativityIncrease in smokingIncrease in drinkingReckless drivingForgetfulnessDrug useOvereatingUndereating

What do YOU do to Combat What do YOU do to Combat Stress?Stress?

Stress Management Stress Management TechniquesTechniques

AAAbc’sAAAbc’s

RelaxationRelaxation

– deep breathingdeep breathing

– progressive muscle progressive muscle relaxationrelaxation

– guided imageryguided imagery

AAAbc’s TechniqueAAAbc’s Technique AAlter the stressor:lter the stressor:

– direct communicationdirect communication– problem solvingproblem solving– time managementtime management

AAvoid the stressor:void the stressor:– remove yourself from the situationremove yourself from the situation

AAccept the stressor by:ccept the stressor by:– bbuilding your uilding your resilienceresilience– cchanging your perceptionhanging your perception

RelaxationRelaxation

Deep BreathingDeep Breathing

Progressive Progressive Muscle Muscle RelaxationRelaxation

Guided imageryGuided imagery

http://www.montgomeryschoolsmd.org/departments/eap/topics/stressmgmt.shtm

Make a list of Make a list of stress-bustersstress-busters

Activities that cost under Activities that cost under $5 and take less than 5 $5 and take less than 5

minutesminutes

Thanks for coming!Thanks for coming! For more information about the EAP, For more information about the EAP,

contact us at contact us at 240-314-1040240-314-1040

or visit our website ator visit our website athttp://www.mcps.k12.md.us/departments/eaphttp://www.mcps.k12.md.us/departments/eap