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Stress Management and Relaxation Techniques
Stress Management and Relaxation Techniques
Jen Schumacher
February 22nd, 2012
Jen Schumacher
February 22nd, 2012
Understanding StressUnderstanding Stress
Stressors - events or environmental stimulus
that cause a person to feel tense or aroused
Stress - physical, mental, and/or emotional
strain resulting from stressors
Eustress v. Distress
Stressors - events or environmental stimulus
that cause a person to feel tense or aroused
Stress - physical, mental, and/or emotional
strain resulting from stressors
Eustress v. Distress
“ The aim of stress management, then, is not to eliminate stress entirely but to control it so an optimal level of arousal is present.”
Seyle, 1974
Factors that Impact StressFactors that Impact Stress
Duration
Intensity
Frequency
Familiarity
Controllability
Personality
Duration
Intensity
Frequency
Familiarity
Controllability
Personality
Symptoms of StressSymptoms of Stress
Physical Signs
Emotional Signs
Behavioral Signs
Physical Signs
Emotional Signs
Behavioral Signs
Dealing with StressorsDealing with Stressors
Response
Resources
Appraisal
Event
Tools for Stress ManagementTools for Stress Management Physical:
Nutrition
Exercise
Sleep
Biofeedback
Massage
Progressive Relaxation
Physical: Nutrition
Exercise
Sleep
Biofeedback
Massage
Progressive Relaxation
Tools for Stress ManagementTools for Stress Management Cognitive (thoughts):
Self-talk
Meditation
Imagery
Refocusing Strategies
Systematic Relaxation
Cognitive (thoughts):
Self-talk
Meditation
Imagery
Refocusing Strategies
Systematic Relaxation
Tools for Stress ManagementTools for Stress Management Behavioral:
Assertiveness
Time-management
Support Groups
Segmentation
The Breath
Behavioral:
Assertiveness
Time-management
Support Groups
Segmentation
The Breath
Relaxation ExerciseRelaxation Exercise
Application in the WorkplaceApplication in the Workplace
Segmentation before and after work
Image the task at hand
10-minute brisk walk
5-minute relaxation
Releasing and refocusing breath
Segmentation before and after work
Image the task at hand
10-minute brisk walk
5-minute relaxation
Releasing and refocusing breath
Questions?Questions?
Thank You!Thank You!
For more information, please visit www.jenschumacher.com.
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