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Stress Management
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Learning Objectives
Define stress and identify what
triggers it.
Learn how to manage stress.
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Topics
Recognizing Stress
Steps to prevent and manage stress
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RECOGNIZING STRESS
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How can we define stress?
A response to any situation wefind challenging, frightening, or
difficult
Stress is your bodys way of responding to any
kind of demand. It can be caused by both
bad and good experiences.
The confusion created when one's mind overrides
the body's basic desire to beat up that person who
desperately deserves it.
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The Stress Cycle
An event occurs ofneutral value or
meaning
The individualappraises whether theevent is a threat or a
challenge
Bio-chemicals are
released toenhance the abilityof ones mind and
body to respond
The individualresponds to the
threat or challengethrough fight or
flight
The bio-chemicals
are depletedthrough the xertionto meet the threat
or challenge
Fatigue follows thedepletion of bio-
chemicals from theexertion
After a period ofrest,the individual
is able to
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Positive Stress
Motivation and awareness
Challenging situations
Sense of urgency and alertness
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Negative Stress
Headaches, digestive problems, skin
complaints, insomnia and ulcers.
Harmful effect on mental,
physical and spiritual health.
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Common causes of Stress
Most of the stress we
experience is self-generated
Depends to a large extent on
how we perceive ourselves.
Self-generated stress is something of a paradox,
because so many people think of external causes
when they are upset.
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Common external causes of stress
Major life changes
Work
Relationship difficulties
Financial problems
Being too busy
Children and family
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Common internal causes of stress
Inability to accept uncertainty
Pessimism
Negative self-talk
Unrealistic expectations
Perfectionism
Lack of assertiveness
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Common Symptoms of Stress
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Stress Leads to Burnout
Exhaustion
Unhappiness
Detachment
Disillusioned
Helpless
Worn out
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What stresses you?
What are your triggers?
What are the triggers in
A call center that bring out the worst in you?
How do you react to these triggers?
Activity: Your Stress
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STEPS TO PREVENT AND MANAGESTRESS
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Steps to prevent & manage Stress
1. Prevent
2. Become Aware
3. Change what can be changed
4. Control thoughts & emotions
5. Take action to relieve the stress
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1. Prevent
Maintain your emotional reserves
Build your physical reserves.
Maintain personal Space
Reduce the intensity of your emotional reactions
Learn to moderate your physical reactions to stress
Eliminating Stress From Your Environment
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2. Become Aware
Self-Monitoring:
A. Identify Symptoms
B. Identify thoughts, emotions & attitudes
C. Recognize the stress source
D. Evaluate how much control you have over the stressorE. Recognize what can be done about it
h h b h d
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3. Change what can be changed
Focus on what is in your control
versus out of your control
Recognition that thoughts impactyour behavior and emotions
Keep a flexible and revolving door approach to thetypes of activities you choose to reduce stress
3 Ch h b h d
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3. Change what can be changed
Stress is related to control
Focus on what is inYOUR control
Put aside events, people,situations that are out of your
control
4 C l h h & i
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4. Control thoughts & emotions
Thought: (Negative)There is no point in even
trying!
Mood/Emotion: (Low)Feel worthless, discouragedBehavior: (Reduced)Avoid people, situations,become less active
Thought Behavior Emotion Cycle
4 C t l th ht & ti
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4. Control thoughts & emotions
Thoughts impact your behaviorStress comes from our
perception of the situation
Technically, the actual situation is not stressful,
our perceptions MAKE IT stressful
Sometimes we are right, sometimes we are wrong
There are common distortions that we all make
in our thoughts
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4. Control thoughts & emotions
Top 10 Thought Distortions
All or Nothing Thinking Overgeneralization
Mental Filter Disqualifying the
PositiveJumping to Conclusions Catastrophizing or
Minimizing
Emotional Reasoning Should StatementsLabeling & Mislabeling Personalization
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4. Control thoughts &emotions
Stop and evaluate
Find something positive about thesituation
Remember the last time you felt
frustrated
Frustration/Irritation
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Watch for early signs of
anger
If you start to get angry, stop
what you're doing
Picture yourself when you're
angry
Anger/Aggravation
4. Control thoughts &emotions
4 C t l th ht & ti
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Be respectful
Be assertive
Dislike
4. Control thoughts &emotions
4 C t l th ht & ti
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Don't surround yourself with worry and
anxiety
Focus on how to improve the situation
Try deep-breathing exercises
Write down your worries in a worry log
Worry/Nervousness
4. Control thoughts &emotions
4 C t l th ht & ti
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Look at your mindset
Adjust your goal
Record your thoughts
Smile
Disappointment/Unhappiness
4. Control thoughts &emotions
5 Take action to elie e the st ess
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5. Take action to relieve the stress
5 Take action to relieve the stress
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5. Take action to relieve the stress
Strategies to Reduce Stress
What is a coping strategy?
Process of managing stressful situations
Deliberate and planned approach Goal: reduce, tolerate, or minimize stress
Individualized
Create a coping strategy toolbox
A real or imaginary box collecting coping
strategies that are successful for you
5 Take action to relieve the stress
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5. Take action to relieve the stress
Eat well- balanced diet, fluids low
in calories/caffeine (H20!).
Reward yourself for a job well done.
Sleep well.Write in a journal.
Create time each day to decompress.
Plan out some healthy snacks and lunches.
Exercise: any activity that you find enjoyable.
Talk with friends, peers, avoid gossip and hurtful
conversations.
Pair enjoyable activities or tasks with less
enjoyable activities or tasks.
Daily Routine Strategies
5 Take action to relieve the stress
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5. Take action to relieve the stress
Targeted Strategies
Change your thoughtsThought stopping
Positive thinking
Re-framing
Relaxation techniques
Controlled or Deep Breathing
Body Relaxation Training
Body stretchingMeditation techniques
Focusing on an object or picture
Focus on a sound
Imagery