Stress Management

1. Stress Management Presented by: Tanya Baertsch, Regional Manager

2. Agenda • What is Stress and How Does it Effect Us? • Effects of Stress? • Unhealthy Behaviors • Identify YOUR Stress & Behaviors • Stress Management Techniques • Stress Busting Foods • Manage your Stress • EAP

3. 1. What is Stress Stress is the overwhelming feelings of lack of control over our environment and an inability to change things Stress is the “wear and tear” our minds and bodies experience as we attempt to cope with our continually changing environment

4. Stress effects • Loss of productivity • Absenteeism • Turnover • Increased medical expenses • Depression • Loss of sexual desire/function

5. Stress and Your Body • Stress is normal up to a point and can be optimal for certain performance related tasks. • Stress becomes a problem when it interferes with a person’s ability to do daily life tasks over a period of a few weeks or impacts their health in a dangerous or risky way.

6. Stress, Mental Health & Emotional - Wellbeing • Depression • 20% of US population experiences an episode of depression in their lifetime • Anxiety • 19 million American adults

7. Stress Feelings • Worry • Tense • Tired • Mood Swings • Depressed • Back & Neck Pain • Anger

8. 2. Job Stress Increased workloads Workplace issues Company Layoffs Computer Conversions

9. 3. Unhealthy Behaviors Overeating and/or unhealthy eating Not eating Smoking Use of alcohol or other substances Inactivity Not enough sleep or rest

10. Stress Eating • 79% of women and 69% of men report stress eating • Sweets and salty foods most common

11. Stress and Alcohol & Substance Abuse Heavy drinking is consuming alcohol in excess of 1 drink per day on average for women and greater than 2 drinks per day on average for men (National Institute on Alcohol Abuse and Alcoholism, 2004).

12. Stress and Inactivity • Despite the proven benefits of physical activity, more than 50% of U.S. adults do not get enough physical activity to provide health benefits • 26% are not active at all in their leisure time. (Centers for Disease Control)

13. 4. Identify YOUR Stress & Behaviors Define stress Identify stressors in your life Identify unhealthy behaviors

14. 5. Stress Management Techniques Change your thinking Change your behavior Change your lifestyle

15. Change your thinking • Re-framing: Change the way you are currently looking at the situation. • Positive thinking: Positive attitudes go a long way in helping us cope with the demands of work and personal life.

16. Change Your Behavior & Lifestyle • Exercise • Meditation • Yoga • Spiritual Activity • Sleep • Reevaluate your time • Stress-buster buddy

17. Change Your Behavior & Lifestyle • Deep Breathing • Keep a sense of humor • Express your feelings • Spend time outdoors • Plan fun time • Eat right

18. 6. Stress-Busting Foods

19. Complex Carbs

20. Oranges

21. Spinach

22. Fatty Fish

23. Black Tea

24. Avocados

25. Almonds

26. Bedtime Snack

27. 7. Manage your Stress Take decisive actions Take care of yourself Get Support

28. Thanksgiving – Be Grateful! • Being thankful vs. grateful! • Write down three things that you are grateful for today. • Repeat this every day. • Research has shown, it’ll make you happy!

29. Create a Gratitude Journal • Choose Your Journal • Be Consistent • Write at Least 3 to 5 Things • Be as Specific as You Can • Turn Negatives into Positives

30. ENERGY GRID CONTROL NO CONTROL X X IMPORTANT X X NOT IMPORTANT

31. Feeling Overwhelmed • If you are struggling to manage stress in your life, you are never alone. • The EAP is free to you and your family. • Counseling is ALWAYS confidential. • Simply call to schedule an appointment: • 866-750-1327 • www.MyRBH.com • Access Code: Salt Lake Community College

32. 8. Accessing the EAP 1-866-750-0512 www.MyRBH.com • Learn about EAP • Worklife/Wellness website (Financial, Legal, etc. • Request RBH eAccessTM • Ask questions • Get crisis support • Request counseling • Access work-life services Access Code: Salt Lake Community College