Stress Management Workshop V - PowerPoint Presentation

Slide1

Stress Management

Workshop VSlide2

When is it time to ask for help?

*When you feel trapped, like there is

nowhere else to turn.

*You worry excessively and can’t

concentrate.

*The way you feel affects your sleep,

your eating habits, your job, your

relationships, your everyday life. Slide3

Possible Signs of Stress

Migraine headaches

Upset stomach

High blood pressure

Shortness of breath

Loss of appetite

Frequent or lingering colds

Acne/pimples

Cold sores

Dizziness

Lack of energy

Dryness of throat and mouthSlide4

Mental or Emotional Problems

Irritability

No sense of humor

Often on the verge of tears

Crying spells

Feeling that you can’t cope

Being suspicious of others

Difficulty concentrating

Making poor decisions

Not being able to think

Not being able to stay awakeSlide5

Behavioral Problems

Sleeping badly

Snapping or shouting at those around you

Fiddling with your hair

High-pitched or nervous laughter

Trembling, shaking, excessive blinking

Finding it difficult to talk to people

Having trouble completing tasks

Overeating

Drinking, smoking more than usual

Grinding the teeth or clenching the jawSlide6

Lifestyle Habits That Help Reduce Stress

Don’t take on more than you can handle. Try to

complete one task at a time.

Schedule quiet time and time for relaxation and

planned activities.

Be assertive and stand up for yourself-no one

else will.

Distinguish between situations you can control

and those you cannot.

Accept that fact that you can’t be perfect and will

not always be right.Slide7

Lifestyle Habits That Help Reduce Stress cont. . .

Educate yourself about proper nutrition and how it can affect your mind and body

Use time management to set priorities and allow enough time to complete a task. Eliminate something if too much is happening at once.

Don’t make too many life changes at once.

Analyze your values, and accept yourself for who you are.

Make efforts to develop close friendships and support systems.

Develop a stress-management program and stick to it!Slide8

Ten Ways to Stay Mentally and Physically Healthy

Validate worth~ Do things you enjoy and that bring you satisfaction and pleasure, make your life POSITIVE!

Pay attention to yourself~ Be in tune with your mental, emotional and physical needs.

Let go of negative emotions~ Fear, anger, resentment, envy. Don’t hide your emotions. Be forgiving of yourself and others.

Practice positive images~ ”What do I truly want in life?” Focus on images of well-being.Slide9

Ten Ways to Stay Mentally and Physically Healthy cont. . .

Like yourself~ And others as well, it saves you time and energy.

Relationships~ Create, fun, caring, honest relationships. Make them stable and secure. Heal old wounds from past relationships.

Get involved~ Make a positive contribution to your community. Do something you enjoy!

Health~ Make a commitment to stay healthy. Diet, exercise, but don’t become a slave to it!

Look for opportunities~ For growth and learning. Be grateful. When you mess up, forgive yourself. Learn from your experiences and move on!

KEEP A SENSE OF HUMOR!Slide10

Ten Commandments of Stress

Thou shalt organize thyself~ Take control of the way you’re spending your time and energy

Thou shalt control thy environment by controlling who and what is surrounding you~ Either get rid of stress or get support for it.

Thou shalt love thyself by giving yourself positive feedback~ Remember, you are a unique person who is doing the best they can.

Thou shalt reward thyself by planning leisure activities into thy life~ It really helps to have something to look forward to.

Thou shalt exercise thy body since your health and productivity depends on your body’s ability to bring oxygen and food to its cells ~ Exercise your heart and lungs regularly 2 to 3 days a week; 20-30 minutes per day; walk, jog, bike, swim etc.Slide11

Ten Commandments of Stress cont. . .

Thou shalt relax thyself by taking thy mind off your stress and concentrating on breathing, and positive thoughts~ Daydream a little, meditate, exercise, listen to music, and visit with friends and family.

Thou shalt rest thyself as regularly as possible~ Sleep seven to eight hours a night.

Take study breaks, rest your mind.

Thou shalt be aware of thyself~ Be aware of distress signals like; insomnia, headaches, anxiety, upset stomach etc…These can be signs of more serious disorders; ulcers, hypertension, heart disease.

Thou shalt feed thyself; though shalt not poison thy body ~ Eat a balanced diet,

avoid high calorie foods. Don’t depend on drugs or alcohol or caffeine

Thou shalt enjoy thyself.~ Happier people tend to live longer have few physical problems and are more productive

Slide12

Stress Quiz

This test will help you to evaluate your stress level.

It identifies some of the key symptoms and allows you to identify

which factors apply to you.

Instructions:

Rate each of the statements listed below on a scale of 1 to 5, when 1

is never and 5 is always. Put the appropriate number in the blank

next to the statement, base your answers on how you feel at this

time.

Total up the points next to each statement to calculate your score.

1 =Never 2 = Rarely 3 = Sometimes 4 = Often 5 = AlwaysSlide13

Stress Quiz

I have little control or influence over my studies.

My studies interfere with my family/personal life.

I have too much work to do and /or unreasonable deadlines.

I think there is one right way to do things.

I don’t receive the recognition I deserve when I do good work.

It’s difficult for me to express my thoughts and feelings about my studies to my instructors.

I am easily irritated and or upset.

I have difficulty exercising

I keep things inside and don’t burden others with my problems.

I have witnessed or am aware of bullying (physical or verbal at my at school/in class.)Slide14

Stress Quiz

I have difficulty making decisions.

I tend to neglect my diet (eating regularly, eat unhealthy foods etc.)

I try to do everything myself.

I rush through the day and have no time left to relax.

I make a “big deal” about everything.

I spend a lot of time complaining about the past.

I have troubles sleeping and/or sleep too much.

I suffer from headaches and migraines.

I feel tired/fatigued for no real reason.

I feel as if I don’t want to get up in the morning.Slide15

Stress Quiz Evaluation

Scoring:

20-40 Low You have few things stressing you out in your life and/or you

seem to be managing then quite well. Fairly Low You are likely

experiencing some negative effects of stress. Depending on the

changes and challenges in front of you, you might want learn ways

to deal more effectively with the stress in your life.

61-80 Moderate You may be suffering from chronic stress, depending on you

ability to deal effectively with the changes in your life. It

would be advantageous to you to learn way to deal more

effectively with change and to minimize the adverse effects of

stress.

81-100 High You are probably suffering from some of the detrimental effects

and should seek out resources to help you cope more effectively.

Some of the symptoms you may be experiencing may include headaches,

problems with sleeping (insomnia or sleeping too much), irritability, difficulty

concentrating, depression, anxiety, difficulty balancing work and home, and

indecision.