Stress is our body's reaction when major demands are placed on us, causing us to have to adjust. We can't eliminate all stress from our lives, but we can learn skills for managing it effectively.

1. Stress Management 101
Presented by
CIGNA Employee Assistance Program
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Copyright 2008 CIGNA HealthCare – Confidential & Privileged – Not for Distribution

2. Seminar Goals
Learn what stress is and what causes it
Learn how to manage stress
Become familiar with the elements of a healthy
support system
Learn self care and self management skills
Practice relaxation skills
Develop a personal stress care plan
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3. Signs of Stress
Behavioral/Emotional Physical
Irritability Headache
Feelings of anger or frustration Low energy
Increased tobacco or alcohol Upset stomach
use
Muscle aches
Disrupted eating patterns
Sexual Difficulties
Communication Difficulties
High Blood Pressure
Difficulty Sleeping
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4. Possible Causes of Stress
Personal Relationships
Financial commitments
Major Life Events
Work
Lack of sleep
Illness
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5. Managing Stress
Develop support systems
Take care of yourself
Take charge of your time
Resolve Conflict
Relax
Know how to manage change
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6. Support Systems
Supportive people are those who:
Listen
Provide honest feedback
Support
Nurture
Respect
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7. Self-Care
Avoid perfectionism
Engage in positive self-talk
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8. Self-Care cont.
Practice being assertive
Assess effect of workaholism
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9. Self-Care
Vary work and play activities
Relax
Exercise
Nutrition
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10. Managing Your Time
Plan/prioritize daily
One project at a time
Know your peak time
Don’t procrastinate/set deadlines
Reward yourself
Organize
Delegate
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11. Resolve Conflict
Identify unresolved or displaced anger
Create win/win solutions
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12. Relaxation
Schedule “do nothing” time
Laugh
Avoid the “happy hour trap”
Practice relaxation techniques
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13. Managing Change
Plan changes thoughtfully
Make easy changes first
One change at a time
Practice change for 3 weeks
Assess enjoyment level and results
Keep or drop change
Be patient
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14. References
1. Holmes, T. H. & Rahe, R. H. (1967). The social readjustment rating scale. Journal of
Psychometric Research, 11, 213-218.
2. Kansas Department of Health and Environment. (n.d.). What’s Your Communication Style.
Retrieved July 3, 2008 from:
http://www.kdheks.gov/kdhe_news/2006/may/download/Whats_your_communication_style
.pdf
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