Stress Management

1. Stress Management By Jessica Kennedy

2. What is Stress? Many people think that stress is something that happens to us. Stress is however, an interaction between the demands of the environment and the coping skills/abilities of the individual. It doesn’t just happen to us and we can have influence over how we react to our environment.

3. Five components of stress • Stressors – demand that we are under • Physical Stress • Cognitive Stress • Emotional Stress • Behaviour Stress

4. What does Physical Stress Cause? • chronic pain • increase or decrease in eating difficulties • lack of energy • Sexual dysfunction • Trouble sleeping • Body kick into high gear to deal with the threat • Heartbeat, breathing rate and blood pressure all go up

5. What Does Cognitive Stress Cause? • feeling distracted • Increasing lack of concentration • Indecisive

6. What Does Emotional Stress Cause? • Anger • Anxiety • Compulsive and or obsessive behaviours • Depression, despair and a feeling of hopelessness • Emotionally numb • Feeling a loss of control • Feeling of fear • Irritability and resentment • Isolates oneself from regular relationships and routines

7. What does Behaviour Stress Cause? • Changes in eating • Changes in sleeping /sleeping too much or not enough • Temper tantrums/tendency to overreact • Neglecting family or work responsibilities • Intentionally isolating oneself from others • Abuse of alcohol, cigarettes or drugs • Development of ticks or twitches or other nervous habits such as nail biting, etc.

8. Feelings that often come from stress •   tired a lot of the time •   moods change for no reason •   can't concentrate •   cry over stupid things •   can't sleep •   headaches

9. More feelings that often come from stress • fearful, but don't know what's frightening you •   have nightmares a lot •   palms get sweaty •   accident prone •   hungry all the time, no matter how much you eat •   no motivation to do anything •   loss of enthusiasm

10. How to manage Stress? • Know your priorities • Choose your Attitude • Make time to relax • Breathe • Get Healthy • Plan breaks • Find an interest • Connect with friends • Know your boundaries • Laugh!

11. How to relax when Stressed? • Talk to some of your friends about your problem • Find different activities to do • Share feelings with other • Parents • Teachers • Friends • Get involved with other people or other activities • Going to movies • Watching TV • reading • Write letter to any friends that live in the country • Physical activities • Running • Swimming • Walking • Cry • Call a friend • Listen to music • Have a hot bath

12. What are the most common external causes of stress • Major life changes • Work • Relationship difficulties • Financial problems • Being too busy • Children and family

13. What are the most common internal causes of stress • Inability to accept uncertainty • Pessimism • Negative self-talk • Unrealistic expectations • Perfectionism • Lack of assertiveness

14. What can Kids do when they feel stressed? • Think about what it is that’s making you feel bad • Talk over your problem with a friend or a trusted adult • Get help to deal with the problem if you need it • Plan your work if you are getting behind • Set yourself some goals to work your way through the problem • Make sure that you are getting enough exercise • Organise your time so that you can fit everything in • Don’t take on too much. You can always do that sport or activity next term or next year. You don’t have to do everything at once • Don’t say “yes” when you’d rather say ‘no’, and then you won’t be worrying • Learn to relax

15. Stress Chart