STRESS

1. STRESS

2. The art of meditation (relaxation) is that I eat when I eat and sleep when I sleep. -Tibetan Monk

3. “Anticipate nothing and be ready for everything.” -Samurai Saying

4. “A lot of successful people are risk-takers. Unless you’re willing to do that, to have a go, to fail miserable, and have another go, success won’t happen.” -Philip Adams

5. “Take calculated risks. That is quite different from being rash.” -George Patton

6. MYTHS ABOUT STRESS • Stress is a product of modern day life • Only bad situations are stressful • A lot of stress makes you less productive • Stress is “in your mind” • What stresses you, stresses you

7. Negative Stress: Draining Becoming physically ill Having an argument with someone you love Hearing bad news about a friend or loved one Disagreeing with your boss Having a flat tire, or an unexpected bill Having more to do than you have time Positive Stress: Energizing Receiving a promotion or raise Seeing a great movie Hearing energetic music Your team coming from behind to win A party in your honor Finding out that someone you care really liked you Doing something you really like to do

8. WHAT IS STRESS? • What is stress? • What are stressors? • What is a stress response? • What causes stress?

9. STRESS AND ILLNESS Chronic stress can lead to illness! • Stroke • Coronary heart disease • Tension headaches • Backaches • Hair loss • Insomnia • Fatigue • Accidents • Weakened immune system • colds • flu • allergic reactions • asthma attacks • cancer • Increased blood pressure • Increased serum cholesterol • Hypertension

10. Alcohol dependency Diarrhea Drug addiction Dry throat and mouth Excessive weight change Excessive nervous energy Fatigue Fainting Frigidity Headaches Heartburn High blood pressure Impotence Impulsive eating Indigestion Muscle spasms Nausea Nightmares Pain in back, neck and chest Psychoses Shortness of breath Sleeplessness Stuttering Sweating Tooth grinding Trembling Vomiting PHYSICAL SIGNS

11. Anxiety Apprehension about approaching weekends & vacations Constant uneasiness Depression Feeling of rejection by family Feeling of parental failure General boredom General irritability Impulsive behavior Inability to concentrate Inability to laugh Irrational fears Lack of concentration Reoccurring sense of hopelessness Suppressed anger MENTAL SIGNS

13. “TENSION TAMER”GOALS, VALUES AND BELIEFS 1. List all things you value in life. List as many as you can think of. 2. Select the five most important things of value in your life. 3. Select the three most important values from those listed above. For each of them, list two beliefs you feel is true in regards to that value. 4. Select the one most important value and its associated belief from those listed above and write a goal statement.

14. Antecedents - cues that stimulate you to act in a certain way - can be physical events, feelings, emotions, inner speech. • Behavior - actions which you would like to decrease (in this case, stress) or actions which you would like to increase (in this case, relaxation). • Consequences - circumstances which will affect whether or not you repeat a behavior - can also be physical events, feelings, emotions, thoughts or inner speech.

15. AREAS OF INFLUENCE AND CONTROL • Family • Community • Friends • Your own behavior • Church • Co-workers • Supervisors

17. PROBLEM SOLVING STEPS 1. Identify the problem 2. Consider the alternatives 3. Consider the consequences 4. Make a choice (choose freely) 5. Examine whether you feel good about your choice 6. Tell others, if "no" reconsider your choice 7. Determine if you can act on your choice

18. DEVELOP A PERSONAL ACTION PLAN 1. Identify a goal 2. Identify resources 3. Plan and take action 4. Evaluate results 5. Make necessary adjustments

19. 10 WAYS TO WORRY PRODUCTIVELY 1. Set aside special time for problem solving 2. Ask, what is the worst that can happen 3. Ask, is the worst likely to happen 4. Use self-talk and thought stopping. 5. Count to 10 and say: “When I am calm and relaxed, I will make the right decision” 6. Picture what you really want to have happen 7. Learn to disagree - agreeably 8. Read 9. Accept emotions, express emotions 10. Practice the "5 Productive Reactions to Stress"

20. FIVE PRODUCTIVE REACTIONS TO STRESS 1. Gather facts 2. Assume accountability 3. Achieve and maintain physical fitness 4. Make a plan and do something 5. Maintain perspective and develop a positive attitude

21. HOW TO BECOME STRESS-RESISTANT 1. Stop feeling guilty 2. Be decisive 3. Avoid being a perfectionist 4. Set priorities for yourself 5. Stop procrastinating 6. Praise yourself 7. Live an optimal lifestyle

22. OPTIMAL LIFESTYLE 1. Never or ex-smoker 2. Little or no caffeine 3. Little or no alcohol 4. Engage in relaxing activities for at least 15 minutes per day (not TV) 5. Aerobic exercise 20 minutes per day, three times per week 6. Never consume more than 30 percent of daily calories from fat

23. RISK FACTOR Overweight Smoking Sedentary Lifestyle High Cholesterol Hypertension DISEASE Hypertension High Cholesterol Diabetes Hypertension Low HDL Heart Disease Cancer COPD Heart Disease Overweight Hypertension Low HDL High Cholesterol Heart Disease Heart Disease

24. THREE ENEMIES OF STRESS REDUCTION • Cigarettes • Caffeine • Sugar • Consuming a well balanced diet consisting of fruits, vegetables, whole grains, fish and some meats is essential to a good healthy mind and body.

25. EXERCISE • Choose an activity you think you will enjoy • Set aside a regular time to exercise • Set short-term goals • If you have any health problems, check with your physician • Vary your exercise program (i.e. duration, activity) • Watch what you eat • Drink plenty of fluids (at least 8 glasses of water a day) • Reward yourself

26. NUTRITION TIPS TO LESSON STRESS • Vitamins and Minerals • B vitamins • Iron • Thiamin • Vitamin B12 • Carbohydrates • Tend to calm • Low-fat Proteins • Give you energy • Fats • Slow you down

27. ATTITUDE • The most powerful force in human behavior • A negative attitude is harmless until it becomes a way of life • Negative attitudes result in negative actions • Negative actions result in negative consequences • Negative consequences lead to negative attitudes • Attitude affects behavior and behavior affects results

28. THREE C's OF A POSITIVE ATTITUDE 1. Sense of Control 2. Sense of Challenge 3. Sense of Commitment

29. COPING WITH CHANGE • Confront your feelings - denial can prolong the adjustment period • Seek out a support group • Maintain relationships - isolation can have same effect as denial • Try to continue your routines - hobbies, recreational activities • Take care of yourself - eat properly and exercise • Focus on the change at hand - don't let it disrupt other aspects of your life • Look for positives - new possibilities may open up • Keep the change in perspective - take a broad view Source: University of Texas Lifetime Health Letter. January 1994

30. HOW TO DEVELOP A SENSE OF HUMOR • Spend more time with people who like to laugh. • Each day read or listen to something funny like the comics or a sitcom. • Open your eyes and see that people, including yourself do lots of silly things that make you laugh. • Start a humor collection - Far Side cartoons, cards, mugs, bumper stickers. Share them with others. • Get in the habit of laughing at yourself. Every day, out loud. • Remember, when the going gets tough, the tough get goofy. Source: Personal Best, Scott Publishing, Inc., 420 5th Avenue S., Ste D. Edmonds, Washington 98020

31. TIME SAVERS • Learn to Say No - your world will not fall apart, try it! • Be Efficient - handle one thing only once. • Concentrate - work on one thing at a time. • Make "To - Do" Lists • Isolate - minimize distractions. • Carry a Date Book Around - easy scheduling, write in pencil so changes can be made. • Delegate - take some load off you. • Fun - schedule some breathing room for a few laughs. • Prioritize - do what is most important or pressing first.