Stress ManagementUnitStress ManagementUnit

Making Decisions and Setting GoalsMaking Decisions and Setting Goals

Making GREAT Decisions Making GREAT Decisions

thought to the problem your choices the consequences of

each choice and choose the best

choice it over afterward

thought to the problem your choices the consequences of

each choice and choose the best

choice it over afterward

Decisions Decisions

• : are the results of your actions and decisions

• : work together with one or more people

• : are the results of your actions and decisions

• : work together with one or more people

Stop, Think, and Go Stop, Think, and Go

• Poor decision – • – admit you made a poor

decision • – talk to someone about

your decision and consequences, discuss ways to correct

• – do your best to correct the situation

• Poor decision – • – admit you made a poor

decision • – talk to someone about

your decision and consequences, discuss ways to correct

• – do your best to correct the situation

GoalGoal

• : something that you work toward and hope to achieve – Short term – – Long term -

• : something that you work toward and hope to achieve – Short term – – Long term -

Six Suggestions for Setting Goals Six Suggestions for Setting Goals • – done in a safe way • – feel good about goal• – realistic • - new goals should be

similar to old goals – not contradicting

• – very clear • – approval of family and

friends

• – done in a safe way • – feel good about goal• – realistic • - new goals should be

similar to old goals – not contradicting

• – very clear • – approval of family and

friends

Action Plan Action Plan • : mutli-step strategy

for identifying and achieving goals 1. Select a goal to 2. List what you will do to 3. Identify sources of help 4. Set a reasonable for

reaching your goal5. Establish to evaluate

your progress6. after reaching your goal

• : mutli-step strategy for identifying and achieving goals 1. Select a goal to 2. List what you will do to 3. Identify sources of help 4. Set a reasonable for

reaching your goal5. Establish to evaluate

your progress6. after reaching your goal

What is Stress?What is Stress?

StressStress

• : is the body’s and mind’s reaction to everyday demands and threats– : negative stress

• Make a person sick or keep a person from reaching a goal

– : positive stress • Can help you achieve your goals

• : is the body’s and mind’s reaction to everyday demands and threats– : negative stress

• Make a person sick or keep a person from reaching a goal

– : positive stress • Can help you achieve your goals

Stressor Stressor

• : any stimulus that produces a stress response

• - biochemical imbalances, mental or physical illness, disabilities, or injuries

• - poverty, pollution, crowding, noise, or natural disasters

• : any stimulus that produces a stress response

• - biochemical imbalances, mental or physical illness, disabilities, or injuries

• - poverty, pollution, crowding, noise, or natural disasters

Stressor cont. Stressor cont.

• - way you perceive a situation or what you expect from it

• - negative reactions in the body and mind caused by using tobacco, alcohol, drugs, or not exercising

• - having a relative or pet die, parents who separate or divorce, or trouble in relationships with peers

• - way you perceive a situation or what you expect from it

• - negative reactions in the body and mind caused by using tobacco, alcohol, drugs, or not exercising

• - having a relative or pet die, parents who separate or divorce, or trouble in relationships with peers

Life Changes That Can Lead to Stress Life Changes That Can Lead to Stress

• See handout • See handout

Physical Response to Stress Physical Response to Stress

• – body provides you with energy, reflexes, and strength you may need to respond

• : hormone that are released by the body in times of stress – Breathing speeds up – Heart beats faster– Muscles tense up – Pupils widen – Digestions stops– Blood sugar increases

• – body provides you with energy, reflexes, and strength you may need to respond

• : hormone that are released by the body in times of stress – Breathing speeds up – Heart beats faster– Muscles tense up – Pupils widen – Digestions stops– Blood sugar increases

Long-Term Stress Stages Long-Term Stress Stages

• : 1st stage, body and mind go on high alert– Fight-or-flight

• : 2nd stage, body becomes more resistant to disease and injury than normal

• : 3rd stage, body cannot take resistance to stressor any longer– Physical fatigue– Pathological fatigue – body’s defense in fighting

disease– Psychological fatigue – constant worry

• : 1st stage, body and mind go on high alert– Fight-or-flight

• : 2nd stage, body becomes more resistant to disease and injury than normal

• : 3rd stage, body cannot take resistance to stressor any longer– Physical fatigue– Pathological fatigue – body’s defense in fighting

disease– Psychological fatigue – constant worry

Stress in Your LifeStress in Your Life

Stress Stress

• Stress upsets a delicate balance among – Sleep disturbances, panic attacks,

and low enjoyment of life

• : amount of stress that you can handle before you reach a state of too much stress

• Stress upsets a delicate balance among – Sleep disturbances, panic attacks,

and low enjoyment of life

• : amount of stress that you can handle before you reach a state of too much stress

Stress and Your Personality Type Stress and Your Personality Type • : competitive,

high-achieving, most likely to develop heart disease

• : “laid back”, noncompetitive, less likely to suffer from heart disease

• : competitive, high-achieving, most likely to develop heart disease

• : “laid back”, noncompetitive, less likely to suffer from heart disease

Stress and Your Personality Type cont.Stress and Your Personality Type cont.

• : seems able to stay healthy despite major or even traumatic stressors – Higher degree of resilience– Change - liked and welcomed– Commitment - purpose and committed

to people, activities, and principles– Control - has a senses of power

• : seems able to stay healthy despite major or even traumatic stressors – Higher degree of resilience– Change - liked and welcomed– Commitment - purpose and committed

to people, activities, and principles– Control - has a senses of power

Psychosomatic Response Psychosomatic Response

• : physical disorder that results from stress rather than from a injury or illness– Psycho = of the mind– Somatic = of the body

• : physical disorder that results from stress rather than from a injury or illness– Psycho = of the mind– Somatic = of the body

Managing StressManaging Stress

Dealing with StressDealing with Stress

• Take – Exercise regularly – Get enough rest – Eat right

• Learn – Breathing exercises– Tension-releasing exercise

• Take – Exercise regularly – Get enough rest – Eat right

• Learn – Breathing exercises– Tension-releasing exercise

Dealing with Stress cont. Dealing with Stress cont. • Build Resiliency

– : ability to recover from illness, hardship, and other stressors

– : skill or resource than can help you reach a goal

• Support• Empowerment• Boundaries• Productive use of time• Commitment to learning• Positive values• Social skills• Positive identity

• Build Resiliency – : ability to recover from illness,

hardship, and other stressors – : skill or resource than can help you

reach a goal • Support• Empowerment• Boundaries• Productive use of time• Commitment to learning• Positive values• Social skills• Positive identity

Dealing with Stress cont.Dealing with Stress cont.• Change

– Use positive self-talk– Be confident about yourself– Don’t worry about thinks out of your

control • Manage

– List and prioritize your projects• : arrange items in order of

importance

– Know and set your limits – Make a schedule

• Change – Use positive self-talk– Be confident about yourself– Don’t worry about thinks out of your

control • Manage

– List and prioritize your projects• : arrange items in order of

importance

– Know and set your limits – Make a schedule