STRESS MANAGEMENT

1. STRESS MANAGEMENT Designed by Mary Lou Gamble

2. What is stress? The pressure and tension you feel when faced with a situation that is new, unpleasant, or threatening.

3. Stress is an automatic reaction to a demand or danger. Stress is a fact of life. Too much stress can cause problems. mental and physical health relationships with family and friends

4. Health Problems from Stress allergies muscle tension upset stomach or heartburn migraine or tension headaches lower resistance to infection sleep disorders high blood pressure

5. Warning Signals Physical Symptoms Emotional Symptoms Behavioral Symptoms

6. Causes of Stress Finances Daily Hassles Family Relationships Environmental Stressors Health Problems Work-related Stressors

7. Keep a Journal lets you see what causes you stress and how it affects you an outlet for emotion and frustration a decision-making tool helps you confront problems or change discover insight for solutions for fun - you make up the rules!

8. Attitude is everything! Accept what you cannot change. Be optimistic. Exercise control over what you can change. Cope with stress through humor.

9. Positive Thinking Negative self-talk is self-defeating. Record a new tape. “I’ll keep practicing and do my best.” “I have studied hard for this test and know I will pass.” “I know I can do this.”

10. To Reduce Stress Get up on time. Designate a time and place to do your work. Understand what is expected. Get help when needed. Get organized. Minimize interruptions. Alternate physical and mental tasks.

11. A Positive Outlook Remind yourself of your accomplishments. Look positively at change. Look back on a crisis as a learning opportunity.

12. Time Management Plan ahead. Break big jobs down into smaller chunks. Determine priorities. Simplify. Take breaks. Group similar tasks together. Schedule work based on your energy level.

13. Make Time for Free Time Include time for yourself to help you “recharge your batteries”. Learn to say no. Improve your personal relationships when you look forward to spending time with those people who are important to you.

14. How are you spending your time? Write down your activities during a normal week. see how you spend your time see where you are wasting time determine where you can be more efficient schedule free time

15. Lifestyle Changes regular checkup talk it over exercise get enough sleep take a break avoid stress tension relievers listen to music take up a new hobby reward yourself avoid alcohol and drugs begin that journal set realistic goals strengthen relationships

16. Good Nutrition Do not skip breakfast. Choose a sensible, healthy diet. Cut back on caffeine. Watch sugar intake. Eat more complex carbohydrates. Stick to a regular meal schedule. Do not overeat.

17. Relax your mind and body. Improve concentration, productivity and overall well-being. To get started: find a quiet, relaxing place practice relaxation technique once a day stick with the technique that works best for you stay with it and begin to feel the benefits

18. Relaxation Techniques Progressive muscle relaxation Visualization Meditation Deep Breathing

19. Instructions for Progressive Relaxation Make a tight fist with dominant hand, curl toward shoulder, bend arm at elbow. Maintain tension for 5-7 seconds. Unbend elbow and release fist by straightening fingers. Enjoy feeling of relaxation for 30-40 seconds. Repeat procedure with non-dominant hand. Enjoy feeling of relaxation for 30-40 seconds. Open eyes wide and raise eyebrows. Make as many wrinkles in your forehead as possible. Maintain tension for 5-7 seconds. Let eyebrows return to normal position and unwrinkle forhead. Enjoy feeling of relaxation for 30-40 seconds. Frown, squint eyes and wrinkle nose. Maintain tension for 5-7 seconds. Open eyes, return mouth to normal position and unwrinkle nose. Enjoy feeling of relaxation for 30-40 seconds. Clench teeth and protrude chin. (Corners of mouth should be pulled down.) Maintain tension for 5-7 seconds. Unclench teeth and let chin come back to its natural position. Enjoy feeling of relaxation for 30-40 seconds. Shrug shoulders and pull shoulder blades back as far as possible as though trying to have them touch one another. Maintain tension for 5-7 seconds. Allow shoulders to drop back to their natural position. Enjoy feeling of relaxation for 30-40 seconds. Bend forward slightly at waist, protrude stomach, tighten muscles as much as possible. Maintain tension for 5-7 seconds. Sit up straight in chair and let stomach muscles go. Enjoy feeling of relaxation for 30-40 seconds.

20. Squeeze buttocks together, push down into chair at the same time. Maintain tension for 5-7 seconds. Release tension in buttocks and sit normally in chair. Enjoy feeling of relaxation for 30-40 seconds. In dominant leg, push large muscle in top of thigh against smaller areas on bottom of thigh. Make muscles hard and press them against one another. Maintain tension for 5-7 seconds. Release tension in thigh muscle and allow it to return to normal position. Enjoy feeling of relaxation for 30-40 seconds. In lower part of dominant leg, pull toes up until they point towards head. Stretch and harden muscles in calf. Maintain tension for 5-7 seconds. Let toes return to comfortable position and release tension in calf. Enjoy feeling of relaxation for 30-40 seconds. In dominant foot, point toes outward and downward, stretching foot. Maintain tension for 5-7 seconds. Let toes fall back into normal position. Enjoy feeling of relaxation for 30-40 seconds. Repeat step 9 in non-dominant leg. Repeat step 10 in non-dominant leg. Repeat step 11 in non-dominant foot. Close your eyes and mentally check each muscle group to make sure that they are relaxed. If one group is found not to be relaxed, repeat step for that particular group.

21. Develop a Plan Set a goal and a time frame. Get support. Track your progress. Reward yourself.

22. Stress Quiz What is stress? What is your number one cause of stress? What kind of problems can be caused by stress? Name three health problems caused by stress. What steps should you take to reduce stress? What is step one in the progressive relaxation exercise? How long do you maintain tension in a muscle before letting it go?

23. Thank you! We hope you found this workshop helpful. Please come by Student Support Services to complete an Academic Enrichment Summary so that we may document your participation. If you are viewing this workshop via the internet you may click on the link in the directions box on the Workshops page and print one out or e-mail it to: rcrews@wallace.edu . Handouts available upon request. EXIT