STRESS MANAGEMENT

Stress is your mind and

body’s response or reaction
to a real or imagined threat,
event or change.
 Moderate levels of stress may actually
improve performance and efficiency

 Too little stress may result in boredom

 Too much stress may cause an unproductive

anxiety level
Eustress or positive stress occurs
when your level of stress is high
enough to motivate you to move into
action to get things accomplished.
Distress or negative stress occurs when
your level of stress is either too high
or too low and your body and/or mind
begin to respond negatively to the
stressors.
 WHAT ARE STRESSORS?
The threat, event or change that results to
stress are commonly called stressors.
Stressors can be internal (thoughts, beliefs,
attitudes) or external (loss, tragedy, change).

Situations,activities, and relationships that

cause ‘trauma’ to one’s physical, emotional,
or psychological self.
As you begin to experience a stressful
event or perceive something to be
stressful psychological changes occur
in your body. This experience or
perception disrupts your body’s normal
balance and immediately your body
begins to respond to the stressor(s) as
effectively as possible.
 Cardiac - increased heart rate
 Respiratory - increased respiration
 Skin - decreased temperature
 Hormonal - increased stimulation of
adrenal genes which produce an
adrenal rush.
During this stage your body tries to cope or
adapt to the stressors by beginning a
process of repairing any damage the
stressor has caused. Your friends, family or
co-workers may notice changes in you
before you do so it is important to examine
their feedback to make sure you do not
reach overload.
 Behavior indicators include: lack of
enthusiasm for family, school, work or
life in general, withdrawal, change in
eating habits, insomnia, hypersomnia,
anger, fatigue.
 Cognitive Indicators include: poor
problem solving, confusion,
nightmares, hyper-vigilance.
 Emotional indicators include:
 tearfulness
 fear
 anxiety
 panic
 guilt
 agitation
 depression
 overwhelmed.
During this stage the stressor is not
being managed effectively and the
body and mind are not able to repair
the damage.
Digestive disorders, withdrawal,
headaches, tension, insomnia, loss of
temper.
Because it has negative
effects!!!!
1. Physical
- Weight gain/loss
- Unexpected hair loss
- Heart palpitations
- High blood pressure

2. Emotional
- Mood swings
- Anxiety
- Can lead to depression
• Can also lead to unhealthy coping strategies (i.e.
alcohol, drugs, etc)
 Changing perceptions and
expectations

 Set reasonable/realistic goals

 Avoid procrastination

 Break jobs/tasks into manageable

parts

 Understand yourself and Schedule

“me” time
 Feeling good about yourself can
be an effective buffer against
stress. Eliminate unnecessary
worries.
 HUG Therapy
 Pray
 Relax
 Maintain a healthy lifestyle
 Physical health gets better
-more energy and stamina

 Emotions stabilized
-positive attitude
-hopeful/happier

 Ability to focus improved

-able to learn and achieve
Evaluating and Identifying Healthy
Relationships
 Friendship
 Parent-child
 Boss-worker
 Boyfriend-girlfriend
 Sibling
 Acquaintance
 Roommate
 Emotional needs
 Social satisfactions
 Basic needs like shelter and food
 How does your relationship affect your life?
 In school
 At work
 My physical health
 My emotional health
 My use of drugs or alcohol
 My family and friends
 My ability to function independently
 How does this person encourage me?
 Have my grades improved or fallen?
 Have I missed school because of this person?
 Have I limited my extracurricular activities so
I can spend time with this person?
 Do I feel better or
worse about
myself since
entering this
relationship?
 Am I more
stressed, anxious,
depressed?
 Do I have trouble
sleeping?
 How do my family and friends feel about
this person?
 How does this person feel about them?
 Have I grown apart from family and friends
since forming this relationship?
 Does this person ever act jealous of my
family/friends?
 Do I lie to my family and friends to cover up
for this person?
 Do we spend time separately with others we
know?
 Healthy
relationships
maintain a
balance
between the
individuals
involved in the
relationship.
me
you

us
 If the relationship is all about ME, then I am
focusing on getting my needs met and expect
you to make my needs your priority as well—
and your needs suffer.

me
you
 If the relationship is all about YOU, then I am
focusing on getting your needs met at the
expense of my own.

you
me
 If the relationship is about US, then we are
both focused on the relationship that we lose
our individuality.

us
 In a healthy relationship, YOU, ME and US are
in balance most of the time.
 However, sometimes YOU or ME may need
more attention…and that’s ok.

me you us
 How healthy is
your relationship?
 The next few
slides contain
questions that
may help you
determine the
health of your
relationships.
1. Can you name 2-4 things about this person
you really like?
2. Can your name 2-4 things about this
person you really dislike?
3. Can you name 3 things this person is
interested in besides you?
4. Can you name 3 activities you can be
involved in without this person?
5. Do you both have equal decision-making
power in the relationship?

6. How do you handle conflicts?

7. Do you think this person’s relationships

with family/friends are healthy?

8. Since forming this relationship, do you

generally feel worse, better, or the same
about yourself?
 If you’re confused
about your
relationship and
where it’s going
and what it’s doing
for you, please get
help from the
appropriate
counseling services.