Stress Management and
Relaxation Techniques
Jen Schumacher
February 22nd, 2012
Understanding Stress
 Stressors - events or environmental stimulus
that cause a person to feel tense or aroused
 Stress - physical, mental, and/or emotional
strain resulting from stressors
 Eustress v. Distress
“ The aim of stress management, then, is not to eliminate stress
entirely but to control it so an optimal level of arousal is present. ”
Seyle, 1974
Factors that Impact Stress
 Duration
 Intensity
 Frequency
 Familiarity
 Controllability
 Personality
Symptoms of Stress
 Physical Signs
 Emotional Signs
 Behavioral Signs
Dealing with Stressors
Appraisal
Event
Response
Resources
Tools for Stress Management
 Physical:
 Nutrition
 Exercise
 Sleep
 Biofeedback
 Massage
 Progressive Relaxation
Tools for Stress Management
 Cognitive (thoughts):
 Self-talk
 Meditation
 Imagery
 Refocusing Strategies
 Systematic Relaxation
Tools for Stress Management
 Behavioral:
 Assertiveness
 Time-management
 Support Groups
 Segmentation
 The Breath
Relaxation Exercise
Application in the Workplace
 Segmentation before and after work
 Image the task at hand
 10-minute brisk walk
 5-minute relaxation
 Releasing and refocusing breath
Questions?
Thank You!
For more information, please visit www.jenschumacher.com.