Stress ManagementAN OVERVIEW

Stress Facts− About 70% of workers are unhappy in their current

employment due to work-related stress

− Two thirds of Americans require professional assistance to help them cope with stress in their lives

What is Stress?

− Stress is defined by the National Institute of Health as a feeling of emotional or physical tension.

− A stressor is something that causes you stress. Common examples of stressors include family, money, work, etc.

Types of Stress− Distress

• Acute • Chronic

− Eustress – good stress

How Your Body Reacts to Stress

− The Stress Response

− Fight, Flight, or Freeze• Stress causes you to either stay and fight, run for

your life, or freeze in your tracks!

Physical Responses to Stress− Increased heart rate− Increased blood pressure− Increased blood flow to muscles− Decreased digestion processing− Increased sweat production− Increased dilation of the eyes − Increased endorphins in blood stream

Emotional Responses to Stress− Angry outbursts− Burnout− Depression− Anxiety− Withdrawal− Hopelessness− Insomnia− Negative self-talk

Locus of Control − Locus of Control

• Internal• External

− Can you learn to take control?• YES• Practice

∼Make a commitment∼Perceive it as a challenge∼Take control

Simple Ways toDecrease Your Stress

Relaxation− How does relaxation help?

• One of the most cost-efficient ways to reduce stress

• Significant physiological and emotional responses to relaxation

Calming Techniques

−Controlled breathing

−Progressive muscle relaxation

−Positive imagery

Controlled Breathing− A simple technique you can even perform in a

meeting or at your desk

− Allows more oxygen flow to the body and the brain

− Allows you time to stop and decompress

Progressive Muscle Relaxation

− Are you aware of how tense you are throughout the day?

− This technique provides relaxation through tension.

− Can be done at work!

Vividly recall a pleasant experience— Recall where you were...— What time of day it was… — What you were wearing...— What you could see… — What you could smell... — What you could hear... — Who you were with...

Positive Imagery

Thought StoppingWhen you have troubling or unwelcome thoughts:− Say to yourself “STOP”− Now inhale, and when you exhale, say the word “calm” to

yourself. Let your muscles relax and imagine a pleasant scene

− Repeat these steps 3 or 4 times to break the troublesome chain of thought

Nutrition and Stress− How many of you “stress eat?”

− Stress can affect what we crave, when we crave it, and how much we eat

− There are simple things you can do to prevent yourself from eating stress-inducing foods

Nutrition and Stress− Snacks can be part of a healthy diet

• 1 to 2 small healthy snacks along with 3 meals per day make a difference in keeping your blood sugar balanced

− Don’t ignore what your stomach tells you• Avoid letting your body become stressed by not eating

Nutrition & Stress Snack Ideas− Snack alternatives:

• Salty snack∼Instead of chips… whole wheat pretzels

• Sweet snack∼Instead of a candy bar… fruit

• Fatty snack∼Instead of fries… low-fat almond butter

Physical Activity and Stress

− What is the difference between exercise and physical activity?

− How do these help reduce my stress?

Physical Activity and Stress− What are some of the benefits of exercise?

• There are emotional and physical benefits

− What type of physical activity is best at reducing stress?• Aerobic activity is the best (swimming, running, bike

riding, etc.)• Although weight bearing exercises do show some

stress reducing benefits as well.

Time Management and Stress− There are only 24 hours in a day

− Learning to use your time wisely is one of the best ways to reduce stress, especially at work

Tips for Time Management− Plan− Differentiate− Communicate− Learn to say “no”− Get quality sleep− Protect your day off− Breaks are okay

How to differentiate

1 2

3 4

Important

Not Important

Urgent Not Urgent

Workplace Resources to Cope

− Employee Assistance Program (EAP)

− Work/Life Programs