Stress Management
The University of Tennessee
Academic Resource Center
Web Sites Relative to Stress
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www.stresstips.com
www.quantadynamics.com
www.stress.org
www.hyperstress.com
www.distress.com
For additional resources including videos, relaxation tips,
relaxation activities, or counseling, see the SASS director,
educational specialist, or secretary
What Happens When We’re
Stressed?
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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 Concepts
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Stress in universal.
(Environment, work,
school, family, friends,…)
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Perception is a common source of
stress. (encounter appears threatening)
Negative feelings or bad habits may
cause stress.
Stress in not all bad.
Stress Concepts
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Too much stress can be distressing.
The line between eustress, that turns
you on and the distress that wears
you out is often difficult to
distinguish.
Healthful stress levels vary greatly
among individuals.
Stress Concepts
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Learn to know your signals of
distress vs. eustress
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• 2.
• 3.
• 4.
Listen
Listen
Listen
Listen
to
to
to
to
your
your
your
your
body…
feelings…
spirit…
relationships…
Management Strategies
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Stress management is a decisionmaking 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
Management Strategies
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Alter = removing the source of stress by
changing something.
• Problem solving, direct communication,
organizing, planning, and time management
are common techniques for altering stress.
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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.
Management Strategies
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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.
Management Strategies
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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 stressprovoking 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?
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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
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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
Affects of Sleep Deprivation
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Problem solving skills are impaired.
Sleep loss noticeably impairs our
ability to comprehend rapidly
changing situations, increases the
likelihood of distraction, makes us
think more rigidly, and reduces our
ability to produce innovative
solutions to problems.
Affects of Sleep Deprivation
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Communication skills sufffer. Sleep
loss reduced the words in one’s
vocabulary both verbally and in
writing, resulting in stilted
conversations a greater use of
cliches.
Affects of Sleep Deprivation
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Learning and memory suffer.
Research studies show that the
cerebral cortex is the part of the
body most affected by inadequate
sleep. A direct connection has been
shown between sleep loss and our
abilities to concentrate and
remember.
Affects of Sleep Deprivation
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Motor skills are impaired. Numerous
studies from both England and the US
National Highway Traffic Safety
Administration have demonstrated a direct
connection between sleepiness and
impaired hand-eye coordination. The
degree of impairment has led researchers
to compare it in severity to drunkenness.
The combination of impaired judgment
and diminished hand-eye coordination
leads to at least 100,000 MVA’s per year in
the U.S., and numerous home and
industrial accidents.
Affects of Sleep Deprivation
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Summarized net results of sleep
deprivation: impaired judgment,
diminished creativity and
productivity, inability to concentrate,
reduced language and
communication skills, slowed
reaction times, and decreased
abilities to learn and remember. All
of these will increase your stress
level!
Relaxation activities
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Keep a journal, diary,
or dream notebook
Play with children or
animals
Spend leisure time in
the park
Listen to quiet music
Practice yoga
Enjoy a snow or water
sport
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Ride a bicycle for
pleasure
Run, jog, or take a
long walk
Eat only natural,
healthy food
Enjoy an aerobic sport
Get or give a massage
Practice gymnastics or
dancing
Relaxation activities
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Use a hot tub steam
room, or sauna
Work in the yard or
garden
Enjoy a craft of
manual hobby
Read for pleasure
Spend time in the
woods, mountains,
desert, or beach
Take a nap or sunbath
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Meditate
Go hiking or camping
Attend theatre,
concerts, or shows
Play a musical
instrument or sing
Practice martial arts
Do breathing
exercises
Your favorite _____
How to Handle Stress
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1. Leading cause- Change
2. Symptoms
• Increased thirst
• More frequent urination
• Weakness
• Blurry vision
• Stomach pain
• Nausea and vomiting
• Sleeping or NOT
How to Handle Stress
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3. Maintain a Schedule
• Daily meals
• Exercise
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4. Stress Management
Techniques
• A. Prevent it
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1. Avoid unnecessary stress
2. Practice more patience
3. Control RESPONSES
How to Handle Stress
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4. Stress Management
Techniques (continued)
• B. Set goals
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1. Five years
2. One year
3. Monthly
4. Weekly
5. Daily
Schedule, schedule, schedule…
How to Handle Stress
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4. Stress Management
Techniques (continued)
• C. Establish priorities
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1. Plan ahead
2. Make “to do” lists- in order of importance
3. Do most important- drop some
• D. Take time out
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1. Spend a few minutes each day alone to
break routine (or socializing!)
2. Set aside time each week for recreation
3. Exercise regularly
How to Handle Stress
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4. Stress Management
Techniques (continued)
• E. Have faith (meditate, pray, worship)
• F. Think positively
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1. Maintain a positive attitude- give you
more control
2. Negativity wastes energy
3. Practice “I can” rather than “I can’t”
• G. Have a sense of humor
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1. Laugh with others and at YOURSELF!
2. “He who laughs, lasts!”
How to Handle Stress
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4. Stress Management
Techniques (continued)
• H. Communicate
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1. Talk over your concerns and feeling with
a friend, family member, or professional
2. “Talking-it-out” relieves stress and gives
you insight
3. Learn to listen and consider suggestion
with an open mind.
• I. Make decisions
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1. Don’t resist change if it is needed
2. Make a choice and move on.
How to Handle Stress
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4. Stress Management Techniques
(continued)
• J. Get support
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1. If you problems are too much to discuss with a
friend or family member OR
2. You feel they would be too much of a burden- get
professional assistance!
3. Remember you are NOT alone.
5. Pay attention to your physical
health, motivation, and commitment
to building a good emotional attitude
and positive mental outlook on life!
How to Handle Stress
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6. Summary
• Eat wisely
• Consult your physician or psychologist for
professional advice
• Exercise regularly
• Take time to rest, relax, recreate
• Set goals in you life
• Adapt to change
• Communicate your feelings
• Think positively