Stress Management
The Key to Health and Happiness
Stress Basics:
 Stress is a normal psychological and physiological reaction to everyday
demands. Everyone at some point experiences stress.
 There are different kinds of stress:
Eustress (positive) and Distress (negative)
 Eustress can be motivating, is short term, feels exciting, can improve
performance, should be perceived within coping abilities.
 Distress can cause anxiety, can be short-term or long-term, perceived outside
of coping abilities, it decreases performance, and can lead to physical and
mental ailments.
Learning to Manage stress
Damage to the body is experienced when stress is not shut off
and has become chronic. Learning to shut off Distress is
important in safeguarding the health of mind, body, and spirit.
Chronic stress can also have an impact on relationships, job
performance, and personal potential.
The key is making stress management a goal and keeping track
of stress levels.
Recognizing the signs of stress
Not everyone reacts to stress the same way.
 Appetite may be suppressed or increased.
 Sleep may be affected, some experience insomnia and others
cannot get enough sleep.
 Signs of Stress
 Low energy, headaches, upset stomach, diarrhea, neasea,
aches, pains, tense muscles, rapid heartbeat, frequent colds and
infections, loss of sexual desire.
Stress Management Techniques
 Relaxation Techniques
 meditation, deep breathing, aroma therapy, massage therapy
 Nutrition and Diet
 Exercise
 Journaling
 Professional Counseling or Therapy
 Effective Time management skills
 CAM (Complementary and Alternative medicine)
 Natural Products, Mind and Body Practices
Relaxation Techniques
 Meditation
• http://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art20045858
 Deep breathing
• http://www.webmd.com/balance/stress-management/stress-management-breathingexercises-for-relaxation
 Aroma therapy
• http://www.aromatherapy.com/
 Massage therapy
• http://www.webmd.com/balance/massage-therapy-styles-and-health-benefits
Nutrition and Diet
Stress eating usually includes food choices that are not healthy
for the body. Many choices can cause more harm in the long
term.
Caffeine: Impacts hormones in the body
 Adenosine – increases alertness but future sleep problems
 Adrenaline – extra boost of energy but then fatigued
 Cortisol – stress hormone causes craving of fatty foods
 Dopamine – feel good then dependence and possibly addiction
http://www.stress.org.uk/files/combat-nutritional-stress.pdf
Exercise
Exercise is a great way to reduce stress!
 The release of feel-good endorphins which pump
up the “happy” factor.
 Focusing on body movement decreases stressful
thoughts which can boost energy and optimism.
 It can improve mood by increasing self-confidence and lowering depression
and anxiety.
 There are many way to exercise, the key is finding the one right for you!
http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art20044469
Journaling
Journaling has gained a lot of evidence
as being a way to keep healthy. There
is scientific evidence that supports
unexpected benefits.
The act of writing accesses the left brain which is analytical and
rational.
This allows the right brain freedom to be creative, and feel
emotion.
Removes mental blocks to better understand self, others, and
the world.
Professional Counseling or
Therapy
Many people find it hard to begin meeting with a professional counselor. The
social stigma that is perceived makes it difficult to reach out and get help when
needed. A healthy person is one who realizes when they need a hand.
 Professional counselors can help a person identify goals and potential
solutions to emotional turmoil.
 They have skills to improve communication and coping skills.
 They assist in strengthening self-esteem.
 Counselors promote behavior change and superior mental health.
http://www.counseling.org/aca-community/learn-about-counseling/what-is-counseling/overview
Effective Time Management
Healthy time management is important in coping with stressors of everyday
life. Learning how to manage time more effectively will make you feel more
relaxed, focused, and in control.
 Work out your goals, who you want to be, life priorities, personal
achievements.
 Make a single “to do” list.
 Have a lunch break at least 30 minutes or more.
 Prioritize important tasks
 Practice the 4 D’s for emails
http://www.nhs.uk/conditions/stress-anxiety-depression/pages/time-management-tips.aspx
CAM: Complementary and Alternative Medicine
 Complementary
 Alternative Medicine
Refers to using a non-mainstream approach
in addition to Conventional medicine
Refers to using a non-mainstream approach
instead of Conventional medicine
Natural Products
Mind and Body Practices
 Herbs/Botanicals
 Biofeedback
 Such as Echinacea
http://nccam.nih.gov/health/supplement
s/wiseuse.htm
 Vitamins and Minerals
 For example fish oil/Omega 3’s
http://www.cdc.gov/nutrition/everyone/b
asics/vitamins/
 Probiotics
 Helpful bacteria
http://nccam.nih.gov/health/probiotics/i
ntroduction.htm
 Acupuncture
 Massage therapy
 Meditation
 Relaxation techniques
 Spinal Manipulation
 Tai Chi and qi gong
 Yoga
References:
 Mayo Clinic (2014). Stress Relief. Healthy Lifestyle:
Stress Management. Retrieved September 29, 2014
from http://www.mayoclinic.org/healthy-living/stressmanagement/basics/stress-relief/hlv-20049495
 http://psychcentral.com/lib/the-health-benefits-ofjournaling/