Stress Management
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Define stress, clarify myths and new strategies to effectively manage it.
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Stress Management
- 1. STRESS MANAGEMENT BY ELIZABETH IBARRA, MBA HUMAN RESOURCES DEPARTMENT
- 2. AGENDA • Defining Stress • Signs of Stress • Myths About Stress • Stress Management • Tips for Stress Management • Getting Real • Open Floor Discussion
- 3. WHAT IS STRESS? Stress is not necessarily a ‘bad’ thing. Without this brilliant ability to feel stress, humankind would not have survived. Stress is primarily a physical response. When stressed, the body thinks it is under attack and switches to ‘fight or flight’ mode, releasing a complex mix of hormones and chemicals such as adrenaline, cortisol and norepinephrine to prepare the body for physical action. This causes a number of reactions, from blood being diverted to muscles to shutting down unnecessary bodily functions such as digestion (Stress Management Society).
- 4. WHAT IS STRESS? In the modern world, the ‘fight or flight’ mode can still help us survive dangerous situations, such as reacting swiftly to a person running in front of our car by slamming on the brakes. The challenge is when our body goes into a state of stress in inappropriate situations. If we are kept in a state of stress for long periods, it can be detrimental to our health. The results of having elevated cortisol levels can be an increase in sugar and blood pressure levels, and a decrease in libido (Stress Management Society).
- 5. SIGNS OF STRESS: EMOTIONAL Becoming easily agitated, frustrated, and moody Feeling overwhelmed, like you are losing control or need to take control Having difficulty relaxing and quieting your mind Feeling bad about (low self-esteem), lonely, worthless, and depressed Avoiding others
- 6. SIGNS OF STRESS: PHYSICAL Low energy Headaches Upset stomach, including diarrhea, constipation, and nausea Aches, pains, and tense muscles Chest pain and rapid heartbeat Insomnia Frequent colds and infections Loss of sexual desire and/or ability Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet Dry mouth and difficulty swallowing Clenched jaw and grinding teeth
- 7. OTHER SIGNS OF STRESS Cognitive Symptoms of Stress • Constant worrying • Racing thoughts • Forgetfulness and disorganization • Inability to focus • Poor judgment • Being pessimistic or seeing only the negative side • Continue Reading Below Behavioral Symptoms of Stress •Changes in appetite -- either not eating or eating too much •Procrastinating and avoiding responsibilities •Increased use of alcohol, drugs, or cigarettes •Exhibiting more nervous behaviors, such as nail biting, fidgeting, and pacing
- 8. MYTHS ABOUT STRESS Myth 1: Stress is the same for everybody. Stress is not the same for everybody, nor does everyone experience stress in the same way. Stress is different for each and every one of us. What is stressful for one person may or may not be stressful for another; each of us responds to stress in an entirely different way. Myth 2: Stress is always bad for you. Stress in and of itself is not bad (especially in small amounts). So while stress can be the kiss of death or the spice of life, the key is to understand how best to manage it. Managing stress makes us productive and happy, while mismanaging it may hurt us and cause us to fail or become even more stressed.
- 9. MYTHS ABOUT STRESS Myth 3: Stress is everywhere, so you can’t do anything about it. You can plan your life so that stress does not overwhelm you. Effective planning involves setting priorities and working on simple problems first, solving them, and then going on to more complex difficulties. When stress is mismanaged, it’s difficult to prioritize. All your problems seem to be equal and stress seems to be everywhere. Myth 4: The most popular techniques for reducing stress are the best ones. No universally effective stress reduction techniques exist. We are all different — our lives are different, our situations are different, and our reactions are different. A comprehensive stress management program tailored to the individual works best.
- 10. MYTHS ABOUT STRESS Myth 5: No symptoms, no stress. An absence of symptoms does not mean the absence of stress. In fact, camouflaging symptoms with medication may deprive you of the signals you need for reducing the strain on your physiological and psychological systems. Myth 6: Only major symptoms of stress require attention. This myth assumes that the “minor” symptoms, such as headaches or stomach acid, may be safely ignored. Minor symptoms of stress are the early warnings that your life is getting out of hand and that you need to do a better job of managing stress.
- 11. WHAT IS STRESS MANAGEMENT? “It is a set of techniques and programs intended to help people deal more effectively with stress in their lives by analyzing the specific stressors and taking positive actions to minimize their effects.” (Gale Encyclopedia of Medicine) Being stress-free all of the time is unrealistic. After all, it’s an unavoidable human response that we all experience from time to time – and it’s not all bad.
- 12. TIPS FOR STRESS MANAGEMENT Eat Well! According to Dr. Mark Hyman, eating whole, real foods restores balance and reduces the effects of stress on your body. Replacing harmful substances such as caffeine, alcohol, and refined sugars, with clean proteins, fruits, vegetables, and healthy fats helps regulate your hormone levels, including stress hormones.
- 13. TIPS FOR STRESS MANAGEMENT Get a good night’s sleep Sleep and stress tend to cause a vicious cycle – if you’re stressed, then you can’t sleep, which makes you ill-prepared to handle the stressors of the next day, leading to more stress. To relieve stress before bed, try some relaxation techniques and disconnect from technology as much as possible an hour before bedtime. To ensure the proper amount of rest (7-8 hours is recommended), set an alarm reminding you to go to bed.
- 14. TIPS FOR STRESS MANAGEMENT Write it Out Writing or typing your thoughts and emotions can be a great way of dealing with stress. Some people will write with the notion of coming to an idea. Others may write just to get the thoughts out. Writing about an issue that bothers you can help to find clarity about a situation. It may help to write about topics that are not related to your stressors or daily activities. Journaling your experience is one of the easiest methods of dealing with a situation. Writing can be done anywhere as long as you have writing utensils. Let writing be your therapy!
- 15. TIPS FOR STRESS MANAGEMENT Trying Herbal Remedies Several herbal remedies can be used to reduce stress. Talk to your physician before beginning to use any, as some can interfere with other medications. Aromatherapy uses the medicinal properties of plant and herb essential oils to relieve tension and provide stress relief. Lavender, chamomile, rosewood, geranium and frankincense are just a few oils recognized for their calming effects. To learn more access: https://www.webmd.com/balance/stress- management/aromatherapy-overview#1
- 16. TIPS FOR STRESS MANAGEMENT Self-Improvement Apps Simply Being Guided meditation. Lifetick Helps you reach your goals. ThinkUp Positive Affirmations Coach.me Personal leadership coach MoodSpace Helps combat stress and depression Self-Help for Anxiety Management (SAM) 7 Cups Facilitates connection with others Breathe2Relax Breathing exercises Pacifica Methods of combating stress
- 17. TIPS FOR STRESS MANAGEMENT Employee Assistant Program (EAP) IMRI provides an Employee Assistance Program (EAP) to their employees who may be affected by personal problems. The EAP is a strictly confidential employee benefit which provides assessment and short-term counseling to employees, their spouses and their dependents. An employee or their family member can access the program by calling the ComPsych® Guidance Resources® toll-free number: 800.311.4327.
- 18. GETTING REAL Part of getting REAL about Managing Stress is about tapping into our resilience. Resilience is officially defined as a phenomenon whereby individuals show positive adaptation in spite of significant life adversities, trauma or significant stress. Another way to think about it is that resilience is like our “bounce back” muscle. Being resilient does not mean a person does not experience difficulty or distress; instead, it involves behaviors, thoughts, and actions that anyone can learn and develop. Keeping your mind and body primed to deal with situations that require resilience is part of staying REALL about positive stress management.
Notas do Editor
- Our cavemen ancestors, for example, used the onset of stress to alert them to a potential danger, such as a saber-toothed tiger.
- Myth 1: Stress is the same for everybody. Stress is not the same for everybody, nor does everyone experience stress in the same way. Stress is different for each and every one of us. What is stressful for one person may or may not be stressful for another; each of us responds to stress in an entirely different way. For instance, some people may get stressed out paying the monthly bills every month, while for others such a task isn’t stressful at all. Some get stressed out by high pressure at work, while others may thrive on it. Myth 2: Stress is always bad for you. According to this view, zero stress makes us happy and healthy. But this is wrong — stress is to the human condition what tension is to the violin string: too little and the music is dull and raspy; too much and the music is shrill or the string snaps. Stress in and of itself is not bad (especially in small amounts). So while stress can be the kiss of death or the spice of life, the key is to understand how best to manage it. Managing stress makes us productive and happy, while mismanaging it may hurt us and cause us to fail or become even more stressed. Myth 3: Stress is everywhere, so you can’t do anything about it. So is the possibility of getting into an automobile accident every time we get into our cars, but we don’t allow that to stop us from driving. You can plan your life so that stress does not overwhelm you. Effective planning involves setting priorities and working on simple problems first, solving them, and then going on to more complex difficulties. When stress is mismanaged, it’s difficult to prioritize. All your problems seem to be equal and stress seems to be everywhere. Myth 4: The most popular techniques for reducing stress are the best ones. No universally effective stress reduction techniques exist (although many magazine articles and pop psychology articles claim to know them!). We are all different — our lives are different, our situations are different, and our reactions are different. A comprehensive stress management program tailored to the individual works best. But self-help books that can teach you many of the successful stress management techniques can also be of great help, as long as you stick to the program and practice the techniques daily. Myth 5: No symptoms, no stress. An absence of symptoms does not mean the absence of stress. In fact, camouflaging symptoms with medication may deprive you of the signals you need for reducing the strain on your physiological and psychological systems. Many of us experience symptoms of stress in a very physical way, even though stress is a psychological effect. Feeling anxious, shortness of breath, or simply feeling run down all the time can all be physical signs of stress. Feeling overwhelmed, disorganized and having difficulty concentrating are common mental signs of stress. Myth 6: Only major symptoms of stress require attention. This myth assumes that the “minor” symptoms, such as headaches or stomach acid, may be safely ignored. Minor symptoms of stress are the early warnings that your life is getting out of hand and that you need to do a better job of managing stress. If you wait until you start feeling the “major” symptoms of stress (such as a heart attack), it may be too late. Those early warning signs are best listened to earlier rather than later. A change in lifestyle (such as exercising more) to deal with those early warning signs will be far less costly (in time and economics) than dealing with the effects of not listening to them.
- Myth 1: Stress is the same for everybody. Stress is not the same for everybody, nor does everyone experience stress in the same way. Stress is different for each and every one of us. What is stressful for one person may or may not be stressful for another; each of us responds to stress in an entirely different way. For instance, some people may get stressed out paying the monthly bills every month, while for others such a task isn’t stressful at all. Some get stressed out by high pressure at work, while others may thrive on it. Myth 2: Stress is always bad for you. According to this view, zero stress makes us happy and healthy. But this is wrong — stress is to the human condition what tension is to the violin string: too little and the music is dull and raspy; too much and the music is shrill or the string snaps. Stress in and of itself is not bad (especially in small amounts). So while stress can be the kiss of death or the spice of life, the key is to understand how best to manage it. Managing stress makes us productive and happy, while mismanaging it may hurt us and cause us to fail or become even more stressed. Myth 3: Stress is everywhere, so you can’t do anything about it. So is the possibility of getting into an automobile accident every time we get into our cars, but we don’t allow that to stop us from driving. You can plan your life so that stress does not overwhelm you. Effective planning involves setting priorities and working on simple problems first, solving them, and then going on to more complex difficulties. When stress is mismanaged, it’s difficult to prioritize. All your problems seem to be equal and stress seems to be everywhere. Myth 4: The most popular techniques for reducing stress are the best ones. No universally effective stress reduction techniques exist (although many magazine articles and pop psychology articles claim to know them!). We are all different — our lives are different, our situations are different, and our reactions are different. A comprehensive stress management program tailored to the individual works best. But self-help books that can teach you many of the successful stress management techniques can also be of great help, as long as you stick to the program and practice the techniques daily. Myth 5: No symptoms, no stress. An absence of symptoms does not mean the absence of stress. In fact, camouflaging symptoms with medication may deprive you of the signals you need for reducing the strain on your physiological and psychological systems. Many of us experience symptoms of stress in a very physical way, even though stress is a psychological effect. Feeling anxious, shortness of breath, or simply feeling run down all the time can all be physical signs of stress. Feeling overwhelmed, disorganized and having difficulty concentrating are common mental signs of stress. Myth 6: Only major symptoms of stress require attention. This myth assumes that the “minor” symptoms, such as headaches or stomach acid, may be safely ignored. Minor symptoms of stress are the early warnings that your life is getting out of hand and that you need to do a better job of managing stress. If you wait until you start feeling the “major” symptoms of stress (such as a heart attack), it may be too late. Those early warning signs are best listened to earlier rather than later. A change in lifestyle (such as exercising more) to deal with those early warning signs will be far less costly (in time and economics) than dealing with the effects of not listening to them.
- Myth 1: Stress is the same for everybody. Stress is not the same for everybody, nor does everyone experience stress in the same way. Stress is different for each and every one of us. What is stressful for one person may or may not be stressful for another; each of us responds to stress in an entirely different way. For instance, some people may get stressed out paying the monthly bills every month, while for others such a task isn’t stressful at all. Some get stressed out by high pressure at work, while others may thrive on it. Myth 2: Stress is always bad for you. According to this view, zero stress makes us happy and healthy. But this is wrong — stress is to the human condition what tension is to the violin string: too little and the music is dull and raspy; too much and the music is shrill or the string snaps. Stress in and of itself is not bad (especially in small amounts). So while stress can be the kiss of death or the spice of life, the key is to understand how best to manage it. Managing stress makes us productive and happy, while mismanaging it may hurt us and cause us to fail or become even more stressed. Myth 3: Stress is everywhere, so you can’t do anything about it. So is the possibility of getting into an automobile accident every time we get into our cars, but we don’t allow that to stop us from driving. You can plan your life so that stress does not overwhelm you. Effective planning involves setting priorities and working on simple problems first, solving them, and then going on to more complex difficulties. When stress is mismanaged, it’s difficult to prioritize. All your problems seem to be equal and stress seems to be everywhere. Myth 4: The most popular techniques for reducing stress are the best ones. No universally effective stress reduction techniques exist (although many magazine articles and pop psychology articles claim to know them!). We are all different — our lives are different, our situations are different, and our reactions are different. A comprehensive stress management program tailored to the individual works best. But self-help books that can teach you many of the successful stress management techniques can also be of great help, as long as you stick to the program and practice the techniques daily. Myth 5: No symptoms, no stress. An absence of symptoms does not mean the absence of stress. In fact, camouflaging symptoms with medication may deprive you of the signals you need for reducing the strain on your physiological and psychological systems. Many of us experience symptoms of stress in a very physical way, even though stress is a psychological effect. Feeling anxious, shortness of breath, or simply feeling run down all the time can all be physical signs of stress. Feeling overwhelmed, disorganized and having difficulty concentrating are common mental signs of stress. Myth 6: Only major symptoms of stress require attention. This myth assumes that the “minor” symptoms, such as headaches or stomach acid, may be safely ignored. Minor symptoms of stress are the early warnings that your life is getting out of hand and that you need to do a better job of managing stress. If you wait until you start feeling the “major” symptoms of stress (such as a heart attack), it may be too late. Those early warning signs are best listened to earlier rather than later. A change in lifestyle (such as exercising more) to deal with those early warning signs will be far less costly (in time and economics) than dealing with the effects of not listening to them.
- How the Lack of Sleep Influences Us It is a myth to believe the fact that humans can adjust to sleeping less. Losing sleep can have negative effects such as Loss of productivity Injuries Decaying physical health Mental disorders In terms of how sleep deprivation affects physical health, there is a lot to say. Sleep deprivation contributes to the development of conditions such as heart disease and diabetes. It can also lead to a premature death. Making sure you get a good night’s sleep can make all the difference in the world for your physical well-being. On top of that, your happiness and soundness of mind also have a lot to gain when you are rested. A lot of studies revealed some interesting links between sleep deprivation and the development of mental disorders. 1. Schizophrenia There is a general medical consensus in the community on how schizophrenia arises. However, there is still much to learn about this mental disorder. So far, we know that the underlying cause of schizophrenia seems to be genetic. We also think that environment can trigger the onset of the illness. But there might be more causes for schizophrenia than it was previously thought. Twenty-four hours of sleep deprivation lead to symptoms similar to those of schizophrenia in otherwise healthy subjects. This was concluded in studies from the University of Bonn in collaboration with King’s College London. 2. Anxiety Lack of sleep is generally perceived as a symptom of anxiety disorders. However, it seems that the relationship between anxiety and lack of sleep is a mutual one. While sleep deprivation is indeed a symptom of anxiety, it can also be a trigger for it. Such claims can be validated by consulting the website of Anxiety and Depression Association of America. This means that if you already suffer from insomnia, there is a heightened chance that you develop an anxiety disorder. If you exhibit any of these symptoms, a good idea would be to consult with a medical specialist. Alternative therapies such as meditation, music and even hypnosis also help you sleep better and relieve your anxiety. 3. Depression Adults who admitted they were struggling with insomnia were more likely to develop clinical depression later in their lives. This was reported by several studies from Harvard Medical School. Most of us consider the urge to sleep all the time as a clear sign of depression, not the opposite. So, where do depression and insomnia fit together? John Folk-William’s own tale of depression has many complex facets. However, he recalls being prescribed pills to help him sleep by a psychiatrist. Other people’s stories might not sound the same. In fact, he himself recalls his mother having long bouts of depression-induced sleep. Mental health issues manifest themselves in different ways and are triggered by distinct things in each person. In the same way, everyone copes with their depression differently. For some, a mindful attitude can work wonders, while others need an outlet for their negative feelings. The only constant would be that by coping with your depression, you will also handle your insomnia and vice versa.
- How Aromatherapy Works Experts think aromatherapy activates areas in your nose called smell receptors, which send messages through your nervous system to your brain.
- Everyone needs support and motivation at times. Sometimes it helps to have an assistant, trainer, or friend with you, but it’s not always possible. Consider using your phone for something more than texting, calls, and pictures. Self-improvement apps can assist in achieving your goals. Develop your brain and personal power using apps that help you stay focused, organized, and productive. Looking to change your lifestyle or make small adjustments in your life? These apps are perfect for a richer, happier you.
- People often learn something about themselves and may find that they have grown in some respect as a result of their struggle with adversity, loss or stress — such as people reporting that, over time, they have better relationships, greater sense of internal strength, improved self-worth, and heightened appreciation for life.