Stress Management

1. Stress Management By Heather Brook and Sarah Voelpel

2. What is Stress? Physical, psychological, social, or spiritual effect of life�s pressures and events Interactive process that involves recognition, perception, and adaptation to loss of the threat of loss of homeostasis or well-being

3. Causes of Stress Health and illness experiences Work School Activities of Daily Living Relationships

4. Types of Stressors Stressors over which people have no control (extrinsic factors) Stressors over which people can modify by changing their environment, social interactions, or behaviors Stressors created or exacerbated by poor time management, procrastination, poor communication, catastrophic negative thinking, or struggling with self-defeating behaviors (intrinsic factors)

5. Cost of Stress Work related stress accounts for a $200 billion dollar loss in productivity 75% of all medical problems are attributed to work-stress 700% increase in worker�s compensation claims related to work stress over the past 20 years

6. Holmes Stress Assessment

7. Effects of Stress: 1) Physiological: Fight or Flight response. 2) Psychological: Negative mood Anxiety Depression Hostility Anger Poor quality of life 3) Sociobehavioral: Overeating Excessive use of alcohol, drugs, and smoking. Social isolation 4) Spiritual: Disconnection from purpose.

8. Stress Warning Signals Assessment

9. Illnesses and diseases: Tension headaches Insomnia Gastrointestinal complaints Inflammation Angina (heart pain) Cardiac arrhythmias Cardiovascular disease.

10. Techniques For Reducing Stress Healthy Diet Physical Activity Sleep Hygiene Social Support Spiritual Practice Setting Realistic Goals Cognitive Restructuring

11. Techniques For Reducing Stress� 1) Developing Self-Awareness Monitoring stress warning signs Relaxation techniques Journaling Clarifying values and beliefs Alternative and complementary therapies

12. Techniques For Reducing Stress� 2) Healthy diet: Promotes connection of mind and body. Recognizes control over one�s own health. Awareness of how foods are used in time of stress.

13. Techniques For Reducing Stress� 3)Physical activity: Improves self-esteem. Decreases risk of diseases and disability. 4)Sleep hygiene: Sleep deprivation exacerbates stress. Unrealistic expectations about sleep can cause stress.

14. Techniques For Reducing Stress� 5)Social support 6)Spiritual Practice 7)Setting realistic goals: Take small steps. Work on what is most important first.

15. Techniques For Reducing Stress� 8)Cognitive restructuring: Stop. Break the cycle of escalating, negative thoughts. Take a breath. Elicit the relaxation response and release tension. Reflect. Ask �What is going on here? What am I thinking? Is the thought true? Is the thought helpful? Am I jumping to conclusions or magnifying the situation?� Choose a more realistic, rational response.

16. Mini Relaxation Exercise

17. Other Resources for Stress Management: 1) Counseling and Testing 2) Campus Ministry 3) Women�s Center 4) PLU Library