Stress Management
When the Heat is in the Kitchen
Frank V. Tucci B.A., University of MO – St. Louis
M.A. Saint Louis University
Doctoral Candidate at Saint Louis University
March 14, 2013
Stress & Anxiety
Effects on the Body & Brain
Be Prepared
Self Realization (Life is not Easy)
Ways to Relieve Stress
Be a Hero / Inspire Others
• Stress is defined as an organism's total
response to environmental demands or
• Stress in humans results from interactions
between persons and their environment
that are perceived as straining or exceeding
their adaptive capacities and threatening
their well-being. (Medical Dictionary, 2013)
Effects on the Body & Brain
• Heart
• Lungs (Breathing)
• Digestive System
• Nerves
• Skin
• Cognition
• Emotion
The Body’s Stress Response
When you perceive a threat, your nervous
system responds by releasing a flood of
stress hormones, including adrenaline and
cortisol. These hormones rouse the body
for emergency action.
Your heart pounds faster, muscles tighten,
blood pressure rises, breath quickens, and
your senses become sharper. These
physical changes increase your strength
and stamina, speed your reaction time, and
enhance your focus – preparing you to
either fight or flee from the danger at hand.
Responses to Stress
Psychologist Connie Lillas uses a driving analogy to describe the three most common
ways people respond when they’re overwhelmed by stress:
• Foot on the gas – An angry or agitated stress response. You’re heated, keyed up, overly
emotional, and unable to sit still.
• Foot on the brake – A withdrawn or depressed stress response. You shut down, space
out, and show very little energy or emotion.
• Foot on both – A tense and frozen stress response. You “freeze” under pressure and can’t
do anything. You look paralyzed, but under the surface you’re extremely agitated.
• Stress Symptoms, Signs and Causes: The Effects of Stress Overload and What You
Can Do About It
Be Prepared
Recognize Stressful Situations
Prepare Yourself; Have a plan for emergencies
Life (Stress) comes with seasons; know your schedule
Realize there are certain events we cannot avoid
Be Wise with your resources (Time & Money)
Listen More than you Speak
Make Peace (especially with family, friends, and coworkers)
• Be Organized & Don’t Wait until the last minute
Self Realization
• No one knows your better than you
• Know when you are the most productive
• Be aware of your calendar & Make Time for you
• Plan some time to get a little crazy after your work
obligations are completed
• Be Aware of your surroundings; BE SAFE
• Educate yourself
Realize Life is not Easy
• Tough Times Do NOT last, Tough People Do!
• Rocky Balboa (2006)
• Don’t let Issues (Stress) Build – up
• Write Things Down; Lists. Know what’s coming up
• When Problems come up, ask for help(I Do)
There is NO shame, we ALL need a boost
Ways to Relieve and Manage Stress
• Exercise, Stretching, Running, Sports, Deep breathing, meditation, deep
relaxation, biofeedback, and autogenic training
• Read
• Play Piano, guitar, or any musical instrument
• Volunteer Work
• Listen to Music
• Write in a Journal or diary
• Spend Time with family, friends and loved ones
• Watch tv, go to movies, or concert
• Pray
• Reflect on your accomplishments
Be Honorable and Respectful
Be Honest with yourself, family, and friends
Be Aware of Others’ Feelings
Give your Best Efforts All the time
Always Be Nice & Respectful; people want to be with
pleasant people; use your manners
• Be Humble; no likes a “show-off”
• Have respect for yourself
• Respect Other People’s Propery, Time, Efforts, Wisdom,
Opinions, Gifts (Diversity) & Talents
Be a Person People Want to be Around and Proud to be
• Follow the “Platinum Rule”: Do unto others
as you would prefer them to do unto you
• Be Nice (especially to your neighbors)
• Be Polite (use your best manners)
• Be Approachable and Pleasant to be around
• Be Excited about Life
• Be Confident and show poise
Stand for Something/Be a Hero/Inspire Others
Live your Life with Meaning and Purpose
Find a worthwhile Cause to support
Know that YOU make a difference
Have Faith
• “Go into the World and Do Well. But More Importantly, Go
into the World and Do GOOD.” Minor Myers Jr.
• Be Generous with your time and talents
• Have an Attitude of Graditute
How Do You Want to Be
• How you live your life now impacts how you are
• What do you want your family, loved ones, and coworkers to say about you?
• How do you want to be remembered?
• Have a Feel Good (Batter’s Up) Song & Listen to it
when you’re stressed
• Be a Hero! THANK YOU!
Frank Tucci
Saint Louis University
[email protected]