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Address Your Stress

Address Your Stress. Dr. Steve Seelig, CAPT,CHC, USN (Ret). Identifying Stress. What causes stress in your life? What makes you feel off balance? How do you know you are stressed? What do you do to cope/deal with stress?. Objectives. 1. Identify when stress impacts your well-being.

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Address Your Stress

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  1. Address Your Stress Dr. Steve Seelig, CAPT,CHC, USN (Ret)

  2. Identifying Stress What causes stress in your life? What makes you feel off balance? How do you know you are stressed? What do you do to cope/deal with stress?

  3. Objectives 1. Identify when stress impacts your well-being. 2. Distinguish between real and perceived stress. 3. Apply strategies and techniques to address stress.

  4. Stressors The real or perceived demands that disrupt our balance.

  5. Real vs. Perceived Stressors Real changes occur in the body and mind due to real or perceived demandsthat disrupt our balance.

  6. Real vs. Perceived Stressors Examples • “My boss wants this report completed tomorrow. There is no way to do it.” • “I don’t think my mother in law likes me.” • “There is an official letter from the bank. What am I going to do? I must have overdrawn my checking account.” • “I didn’t plan on the water heater breaking. How am I going to pay for it?” • “The doctor hasn’t called. My test results must be negative.”

  7. Some stress is actually good for us. Too much stress is a different matter.

  8. “Bad” Stress Conditions • The person believes the stressor is significant for his or her well being. AND 2. The person believes the stressor is bigger than their ability to deal with it.

  9. “Bad” Stress Conditions Is the stressor relevant to my well being? • Do I care about the stressor? • Does the stressor block or enhance my personal goals? • Does the stressor impact my self-esteem, morals, values, orsense of identity? • Can I deal with the stressor? • Can I respond in a way that will positively influence the stressor? • Last consideration: • How long hasthis stress been with me?

  10. The Stress Response + Exposure to stressors + Stressor is relevant to our well-being + Beliefs that stressors will harm and/or threaten us + Belief we cannot handle stressors + Last over time (chronic) = STRESS RESPONSE

  11. Cascade of Responses

  12. Stress Busting Strategies • Journal about your stress and worry. • Limit worry to a specific time of day. • Postpone worry when you are busy. • Tolerate and understand uncertainty. • Focus on the present, all else is illusion. • Do a physical activity. • Slow down your breathing. • Relax your body. • Talk to a friend.

  13. Stress Technique: Countering Stressful Thoughts If you don't like something, change it; If you can't change it, Change the way you think about it. Mary Engelbreit

  14. Recognizing Stressful Thoughts

  15. Keep a Thought Profile

  16. Learn About Your Thoughts Examine your record for patterns: • When do I worry? • What is the focus of my worry? • Are there themes? • What is going on when I worry? • Who is around when I worry? • What do I get out of worrying? • What am I predicting will happen? • What is the evidence against what I am predicting? • What is the best/worst that can happen? • What might be an alternative view of the situation? • What is most likely to happen? • If someone I cared about had the same worry, what advice would I give them?

  17. Counter Your Stressful Thoughts

  18. Stress Technique: • Guided Imagery Imagination is more powerful than knowledge. Albert Einstein

  19. 1. Find a comfortable position. 2. Relax and concentrate on breathing. 3. Keep an open attitude. 4. Pick a visual theme (e.g. beach, forest). 5. Allow your mind to develop the image. 6. Use all of your senses. Guided Imagery Steps

  20. Objectives 1. Identify when stress impacts your well-being. 2. Distinguish between real and perceived stress. 3. Apply strategies and techniques to address stress.

  21. Review of Key Points • Stress is both real and subjective. • It has real impacts on bodily systems. • You can relax the body using a stress management technique like diaphragmatic breathing. • There are many free useful resources for stress management.

  22. Address Your Stress Dr. Steve Seelig, CAPT, CHC, USN (Ret)

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