Stress Management

1. Stress Management

2. What Is Stress? Mind-body arousal or response to a stressor � adversely impacts homeostasis (the body�s equilibrium) The human stress response is always real. The impact of stress and your reaction to it depends on the frequency, intensity, and duration of the stress.

3. How Can I Tell What Is Optimal Stress for Me? There is no single level of stress that is optimal for everyone. What is distressing to you may not affect someone else, because each person is unique. If you attempt to eliminate all stress, you will likely become unmotivated, depressed, or bored. Your personal stress requirements and the amount of stress that you can tolerate before you become distressed changes with your age.

4. Endocrinology of the Stress Response Adrenal glands produce Adrenalin � increased heart rate and muscular tension Noradrenalin � increased vasoconstriction causing increased blood pressure Cortisol � increased fat mobilization, blood glucose, serum cholesterol, and muscle wasting Aldosterone � increased sodium and water retention Prolonged stress results in a limiting of the supply of protein required to form white blood cells and antibodies, thus weakening the immune system.

5. Physiological Effects of Stress Stress is what people do to themselves because they have the freedom to choose their response to stress! The fight or flight response is triggered not only in life-threatening situations, but whenever you experience something unexpected or something that frustrates your goals. Increased hormonal secretions and cardiovascular activity occur within minutes as a result of stress, even if no physical response is required. It takes hours for the body�s organs to rid themselves of the by-products of the stress response and during this time these organs suffer, become fatigued, and, if the stress persists, can malfunction.

6. Physical Signs and Symptoms of Stress Chronic fatigue Chronic pain Constipation or diarrhea Dryness of the mouth Elevated blood pressure Headaches Increased heart rate Nausea Rapid breathing Sleep disturbances Speech difficulties Sweaty palms Tightness of the chest, neck, jaw, and back muscles Trembling/twitching Weakness Weight loss or gain

7. Identify Stress Sources Life changes Overload Work Interpersonal conflicts Finances Negative coping responses Anger

8. Stress Is Linked with Illness and Disease Migraine headaches and most other headaches are stress-related illnesses. Heart attacks and high blood pressure have been proven to be caused by increased or continuous unresolved stress. Stress has been associated with approximately 80% of all illnesses.

9. Dealing with the symptoms of stress is not stress management; preventing distress is stress management.

10. Reactions to Distress Do not ignore what distresses you, but rather determine what causes you to be distressed Assess how you are reacting to stress (i.e., becoming distressed) Determine in specific ways how your body responds emotionally and physiologically to stress Become more resilient in maintaining your flexibility and balance in dealing with stressful situations

11. Recognize What You Can Change Can you avoid or eliminate some of your stress completely? Can you shorten your exposure to stress, even if only temporarily? Can you impact some type of change in the stress? Can you reduce the intensity of your emotional response to the stress?

12. Attitude Makes a Huge Difference The right attitude can make you more resilient in the face of stressful situations through the meaning and value you associate with various events in your life. Many events are not inherently stressful; rather you can transform any of these into something that you experience or react to as stressful or not.

13. Perceptions Matter a Lot! Your interpretation or perception of a situation will determine the level of stress that you feel. If you feel threatened by a situation, you must judge whether your capabilities and resources are sufficient to meet that threat. How stressed you feel depends on how much damage you think the stressful situation will cause you.

14. Affirmations Affirmations are powerful, positive thoughts and words that are stated in strong emotional and present tense terms.� Affirmations help build self-confidence and eliminate negative thinking and its associated ill effects.

15. Visualization or Imagery Use your imagination to re-create a situation so that is becomes less stressful. Envision an event as safe, peaceful, restful, beautiful, and happy and use this imagined place as a retreat from distress. Learn good habits by repeatedly rehearsing successful performances in your mind, which allows for the pre-experienced achievement of goals and greater self-confidence.

16. Successful Stress Management Strategies Avoid interpersonal conflicts � life does not have to be a continuing battleground Develop mutually supportive friendships and relationships Pursue realistic, meaningful goals Expect and tolerate some frustrations, sorrows, and failures Accept what you cannot change and develop personalized adaptations to the change that is inevitable Relaxation and sleep help stress subside

17. Deep Breathing Taking 10 deep breaths is a highly effective method of relaxation It is so calming that the body relaxes further (by reducing muscular tension) with each breath. Slow, deep breathing will bring your heart rate and respiration back to normal.

18. Progressive Muscular Relaxation Lie on your back in a comfortable position Allow your arms to rest at your sides, palms down, on the surface next to you Inhale and exhale slowly and deeply Focus your attention on your breathing and breathe deeply Count your breaths, and say the number of the breaths as you breathe in and out Tense and relax the muscles of your face

19. Progressive Muscular Relaxation Hold this tensed position for 15 seconds and then relax the rest of your body for 30 seconds Tense and relax the muscles of your shoulders Back Hands Stomach Pelvis Legs Feet Toes Imagine the remaining tension flowing out of your body