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Surviving the Onslaught: Managing Your Stress Against Overwhelming Odds

Surviving the Onslaught: Managing Your Stress Against Overwhelming Odds

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Surviving the Onslaught: Managing Your Stress Against Overwhelming Odds

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  1. Surviving the Onslaught: Managing Your Stress Against Overwhelming Odds Presented by: Wendy Gruver, Texas A&M-Commerce Steve Saladin, University of Idaho

  2. What is stress? A physical and psychological response to an event or events that upset our personal balance in some way

  3. Three categories of stressors… • Frustrations • Prevent you from meeting your needs or achieving goals • Conflicts • Two or more incompatible needs or goals • Pressures • Expectations of others or demands on self

  4. The stress reaction… Exhaustion

  5. Intellectual symptoms… • Feeling incompetent. • Forgetting things. • Feeling confused. • Difficulty making decisions. • Problems concentrating.

  6. Intellectual symptoms… • Feeling like you have lost your mind. • Loss of objectivity. • Poor judgment. • Seeing only the negative. • Repetitive or racing thoughts. 

  7. Emotional symptoms… • Moody and hypersensitive. • Depression. • Restlessness and anxiety. • Easily irritated, “on edge”. • Angry and resentful.

  8. Emotional symptoms… • Feeling overwhelmed. • Lacking confidence. • Apathy. • Lack of motivation. • Urge to laugh or cry at inappropriate times.

  9. Physical symptoms… • Sleep disturbances. • Fatigue. • Headaches. • Digestive problems. • Muscle tension and pain.

  10. Physical symptoms… • Chest pain, irregular heartbeat. • High blood pressure. • Asthma or shortness of breath. • Weight gain or loss. • Skin problems. • Decreased sex drive.

  11. Behavioral symptoms… • Increasing alcohol and drug use. • Isolating yourself from others. • Eating more or less. • Neglecting your responsibilities. • Sleeping too much or too little.

  12. Behavioral symptoms… • Losing your temper. • Overreacting to unexpected problems. • Nervous habits (e.g. nail biting, pacing). • Teeth grinding or jaw clenching. • Overdoing activities such as exercising or shopping. • Escape behavior.

  13. Lifestyle habits to reduce stress… • Adequate sleep • Regular sleep schedule • Connect with others • Develop a hobby

  14. Lifestyle habits to reduce stress… • Regular exercise • Reduce caffeine and sugar • Balanced, nutritious diet • Don’t self-medicate • Do something for YOURSELF everyday

  15. Changing thinking and emotional responses… • Express feelings instead of suppressing them • Realistic expectations • Reframe problems • Maintain sense of humor, andremember . . . It could be worse

  16. Changing thinking and emotional responses… • Don’t try to control events or other people • Anticipate problems • Plan & expect the unexpected • Delegate…and then let it go • Remember, Poor planning on their part….

  17. DOES NOT CONSTITUTE AN EMERGENCY ON YOUR PART!!!

  18. Meeting the challenge of stress… • Manage time • Prioritize • Schedule time for work and recreation • Delegate • Use your support network

  19. Options for reducing stress… • Listening to music • Aromatherapy • Deep breathing • Exercise • Yoga • Meditation

  20. Options for reducing stress… • Massage • Talking/Sharing • Scheduling down time • Relaxation exercises • Counseling • Biofeedback

  21. The Important thing is to find what works for you…. AND DO IT