Stress Management
Facilitators:
Susan Fowlow and Glenn Kirby
What is stress?
• The adaptation of our bodies and minds to
change
• A stressor is any physical, social or
psychological event or condition that
triggers a stress reaction
Two Types of Stress
• EUSTRESS: Stress that helps a person perform
at a higher level and achieve their goals.
• DISTRESS: Stress that is overwhelming and
hinders performance and overall well-being.
Understanding the features of stress:
• There are 2 main components to stress: a mental component (perception) and
a physical component (the body’s response to stress).
• Therefore, stress management will include both altering perception as well as
managing the physical stress response.
• For stress to occur, there must be a perception of a demand or a threat.
Often this is an event or situation where a person feels that they don’t have
the resources available to deal with it effectively.
Signs of Stress
• The signs of stress often go unnoticed. One
reason for this is they can also be signs of
physical illness.
• For example, chest pain can be a sign of stress,
but it can also be a sign of serious heart
problems.
Four Most Common Signs of Stress
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Exhaustion and Fatigue
Feelings of Helplessness
Decrease in Effectiveness
Negative Attitude Towards the Situation or
Others
How Vulnerable Are You To Stress
• do checklist activity and score it
The Body’s Response
• How does the body tell us that we are
experiencing stress?
• (do drawing activity in groups)
What Happens When We’re
Stressed?
• When the stress response is activated:
– Our senses become increasingly alert to the threat of
potential danger.
– Adrenaline and cortisol, the stress hormones, flood our
bloodstream to increase the body’s metabolism and
overcome the effects of fatigue.
– Breathing becomes shallow as it speeds up to supply
increased oxygen to our muscles.
– Heart rate and blood pressure are increase to rush blood to
our arms and legs.
– Sugars and fats and cholesterol from the liver are converted
into fuel for quick energy.
What Happens When We’re
Stressed?
– Saliva dries up and the digestion and elimination systems
are stopped so blood can be directed away from our internal
organs to our muscles and brain.
– Muscles become tense ready for action.
– Perspiration cools the body allowing it to burn more energy.
– Blood clotting mechanisms are activated to protect us from
blood loss in case of injury.
– The immune system’s efficiency is suppressed.
– The sleep process is blocked.
Stress Exhaustion Symptoms
• Refer to handout
The Body’s 12 Natural Responses to
Stress
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cortisone
Thyroid
Endorphin
Sex harmones
Digestive tract
Sugar and insulin
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Cholesterol
Racing heartbeat
Air supply
Blood
Skin
Senses
10 Ways to Control Stress
• 1. Set realistic goals and priorities and identify those
things you must do first.
• 2. Organize your time in accordance with those
priorities.
• 3. Learn to say “No” when asked to do something
stressful.
• 4. Recognize that some stress is unavoidable—it’s part
of life.
• 5. Make a list of stressful situations in your life..
• 6. Divide the list into things you can’t avoid or control
and things you can hope to influence.
• 7. Use your time and talents effectively to address
those stressful situations you can change.
• 8. Don’t waste your energies in a frustrating attempt
to conquer what you can’t control.
• 9. Don’t be afraid to ask questions, solicit solutions,
and share your problems with others.
• 10. Do allow yourself time out—to enjoy personal
interests or just to smell the roses
The AAABCs of Stress Management
• Stress management is a decision-making process.
When we are under stress, there are three major
ways we can deal with it.
• The AAAbc’s of Stress
– A – alter it
– A – avoid it
– A – accept it
b – building our resistance or
c – changing our perception
• Alter = removing the source of stress by changing
something.
– Problem solving, direct communication, organizing,
planning, and time management are common techniques for
altering stress.
• Avoid = removing oneself from the stressful situation.
– To conserve stress energy, people sometimes need to walk
away, let go, say “No”, delegate, withdraw, and know their
limits.
• Accept = equipping oneself physically and
mentally for stress.
• b = building resistance
– Physically– proper diet, regular aerobic exercise,
and systematic relaxation techniques.
– Mentally- positive affirmation, taking time for
mental health, and getting clear about
goals/values/priorities.
– Socially- by building and maintaining support
systems, investing in relationships, clear
communication, and intimacy.
– Spiritually- meditation, prayer, worship, faith, and
commitment strengthen people.
• c = change
– Change the way you perceive the situation or
yourself. Changing unrealistic expectations and
irrational belief is a good start.
– Building self-esteem and cultivating a positive
attitude.
– Redefining the situation in a less stress-provoking
way i.e., “isn’t it funny” or “isn’t it grand” instead
of “isn’t it awful,” increases stress resistance.
What Can Laughter Do For You?
• Gives your heart and
lungs a workout
• Helps you relax
• Boosts the immune
system
• Reduces pain
• Improves mood
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Gives a feeling of control
Makes us more creative
Fights depression
Reduces anger
Helps with chronic
breathing problems
Don’t Be So Serious
• Everyone needs a good laugh now and then. It’s free,
it’s contagious, and it’s good for you! Here are some
suggestions to help you add humor to your life.
– Play with kids
– Look at the big picture
– Consider how your favorite comedian would handle a
situation
– Hang out with people you laugh with
– Have a positive outlook
– Make time for laughter
The Old Mule
• The mule fell into the farmer's well. The farmer
heard the mule 'braying' - or - whatever mules
do when they fall into wells. After carefully
assessing the situation, the farmer sympathized
with the mule, but decided that neither the mule
nor the well was worth the trouble of saving.
• Instead, he called his neighbors together and
told them what had happened and enlisted them
to help haul dirt to bury the old mule in the well
and put him out of his misery.
• Initially, the old mule was hysterical! But as the
farmer and his neighbors continued shoveling
and the dirt hit his back, a thought struck him. It
suddenly dawned on him that every time a
shovel load of dirt landed on his back: he should
shake it off and step up!
• This he did, blow after blow. "Shake it off and
step up... shake it off and step up... shake it off
and step up!" he repeated to encourage himself.
No matter how painful the blows, or distressing
the situation seemed the old mule fought
"panic" and just kept right on shaking it off and
stepping up!
• You're right! It wasn't long before the old mule,
battered and exhausted, stepped triumphantly
over the wall of that well! What seemed like it
would bury him, actually blessed him
• That’s life! If we face our problems and
respond to them positively, and refuse to give
in to panic, bitterness or self pity, the
adversities that come along to bury us usually
have within them, the very real potential to
benefit us.
Life’s Priorities
• (Rocks and sand)