If you dont like something change it if you cant change it change the way you think about it Mary Engelbreit Our goals You will be able to list physical emotional and behavioral signs of stress ID: 710156
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Slide1
Take Control of Your Stress
"If you don't like something change it; if you can't change it, change the way you think about it." ~Mary EngelbreitSlide2
Our goals
You will be able to list physical, emotional and behavioral signs of stress.You will be able to create an action plan to keep control over your own stressors. Slide3
In your own words, write down a definition of “stress.”
Let’s define it!Slide4
“the non-specific response of the body to any demand for change.”
http://www.stress.org/what-is-stress/“ a state of mental tension and worry caused by problems in your life, work, etc” “something that causes strong feelings of worry or anxiety”
http://www.merriam-webster.com/dictionary/stress
"Stress results from an imbalance between demands and resources."
--
Lazarus, R.S. and
Folkman
, S. (1984). Stress, Appraisal and Coping, New York: Springer
"Stress is the inability to cope with a perceived or real threat to one's mental, physical, emotional, and spiritual wellbeing which results in a number of physiological responses and adaptations."
--
Seaward, Brian L. (1994). Managing Stress, Jones and Bartlett, London.Slide5
Signs of Stress
Racing HeartShaky Hands/LegsHigh Blood PressureClenching Fists
Headaches
Tenseness
Muscle Spasms
Indigestion
Physical, Emotional & Behavioral
PHYSICALSlide6
Signs of Stress
AnxietyFearIrritabilityImpatienceDepression
Inability to Focus
Feeling Overwhelmed
Guilt
Physical, Emotional & Behavioral
EMOTIONALSlide7
Signs of Stress
Change in AppetiteDifficulty SleepingForgetfulnessActing Out
Social Withdrawal/Avoidance
Increased use of Caffeine and Other Substances
Loss of Concentration
Mood Swings
Physical, Emotional & Behavioral
BEHAVIORALSlide8
Can stress be positive?
Stress can motivate you to meet your goals.
The stress of a deadline can motivate you to finish the assignment.
A fire alarm can cause stress that alerts you to avoid danger.
Planning a vacation.
Getting promoted at work. Slide9
Coping Strategies
Be realistic: Set limits. Say no to extra responsibility or activities if feeling overwhelmed.Stop being a superhero: No one is perfect so don't expect that from yourself or others. What really needs to get done? Is a deadline realistic? Ask for help when needed.
Take one thing at a time:
When feeling overwhelmed by many tasks, pick one urgent task. Complete one task before moving onto another.
Go easy on the criticism:
Expectations for self and others can be too high, setting people up to fail.
Share feelings:
Stay in touch with people! Friends can provide a sounding board, show support and provide guidance.Slide10
Ways to Manage Stress
Exercise Eat HealthyPracticing Positive Self-TalkLimit Negative People in Your LifeTime Management
Get Enough Sleep
Meditation
Art Therapy (Sketching, Journaling, Coloring, etc)
Ask for help.
(
UConn’s
Resources)Slide11
Try visualizing “don’t eat the cookie”Slide12
Your brain has difficulty visualizing “not” doing something.
Example: “Don’t get stressed out” creates someone who is stressed out.
To stay positive, tell yourself, “I feel calm and relaxed, I am confident and alert”
You will create an image of someone who is relaxed.
Positive Self-TalkSlide13
Meditation
Meditation can happen in a variety of different forms. Method of relaxation and reflection.Breathing Exercise Slide14
Relaxation Station
Uconn’s
Resources
Counseling & Mental Health Services
Health Education Office
Relaxation Station
Recreational ServicesSlide15
Action Plan
What is the biggest source of stress in your life right now?Is this a positive or negative stress? Why?What (if anything) can you do to eliminate this stress in a positive manner from your life?
What healthy activity will you do to deal with this stress?
What are some campus resources you are willing to use to deal with this stress?
On a note card or piece of paper answer the following…Slide16
References
https://www.partners.org/Assets/Documents/Graduate-Medical-Education/StressF.pdfhttp://www.healthed.uconn.edu/stress.htmlhttps://www.uic.edu/depts/wellctr/docs/Stress%20and%20the%20College%20Student.pdf
created by: Jennifer Artruc
NEAG Graduate Student
FYE Instructor
FYP&LC Curricular Assistant