Managing Stress In Your Life Managing Stress Group

Managing Stress In Your Life Managing Stress Group 3, Chapter 9, Lesson 3 Young Adults 18 -25 Jennifer Benitez Tamara Crawford Jenny Jeon Rochelle Matthews Margaret Pearce Kailla Raimer

Stress • a medical term, first described in 1936 by Hans Selye in the journal Nature, for a wide range of strong external stimuli, both physiological and psychological, which can cause a physiological response

Stressors • Stimulus with the potential of triggering the stress reaction (Fight or Flight Response) • Increased heart rate (pounding and faster) • Increased respiration • Perspiration • Muscle Tension

Stressors • Stressors can be found in many different forms -Physiological -Sociological -Environmental -Philosophical

Two types of stressors • Eustress -Stress that results in positive consequences -Motivate us to adapt to change -Enhance performance -Allows personal growth and is beneficial to the person

Two types of stressors • Distress -Stress that results in negative consequence -Force us to adapt to change -Causes mental/physical illnesses • Can be manifested physically, mentally, or a mixture of both

Stress Styles • Physical: -My heart beats faster -I feel jittery -I get diarrhea -My stomach gets tense -I pace up and down nervously -I become immobilized -I perspire

Stress Styles • Mental: -Difficult to concentrate because of distracting & unimportant thoughts -Imagine terrifying scenes -Worry too much about things that really don’t matter

Stress Styles • Mental: -Cannot keep anxiety-provoking pictures and images out my mind -Feel losing out on things because I cannot make decisions fast enough -Cannot stop worrying

Time Management • Time management is a set of skills, tools, and systems that work together to help you get more value out of your time with the aim of improving the quality of your life.

Planning • Planning things ahead of time reduces the stress that comes along with unexpected events. • You can plan almost anything! – Dinner – Clothes to wear – Events/Occasions – Schedules

Planning Calendars: • When making a calendar or schedule: • Include important dates – Work, meetings, social/family life, school – Develop a daily schedule that includes routines • Wake-up, work/class, dinner – Place the schedule where you can see it – Review each morning to know what to expect

Planning Task Lists: • Potential Benefits: – Less likely to forget minor tasks – May procrastinate less since you have a realistic idea of what has to be done – More flexibility for deciding what to do – Have a short- and long- range view of what is coming up

Planning • Step 1: write down tasks • Step 2: estimate time needed • Step 3: prioritize the list • Example. Step 1: study, meeting, laundry, shopping Step 2: 2 hours 1. 5 hours 2 hours 1 hour Step 3: 1. exam 2. meeting 3. laundry 4. shopping

Goals and Expectations • Guidelines for goals: – Specific – Measurable – Attainable – Rewarding – Timely

Organization Clutter Stresses You! • • Staying organized reduces stress You waste time trying to find something Bills may not be paid on time Clutter makes you feel overwhelmed with no place to start

Take Time For Yourself • Keep yourself healthy all around: – Physical- exercise, eat healthy, get a massage – Mental- read, enjoy hobbies, crossword puzzle, think positively – Emotional- journal, phone a friend, spend time with loved ones, look through a photo album – Spiritual- attend church, mosque, or temple, meditation, praying, time with nature

Social Support • • • Network made of friends, family, peers, etc Promotes psychological well-being Helps deal with stressors Surrounded by people you trust Around people you share experiences with

Social Support • Family – Provide resources: emotional stability, child care, shelter, money, and knowledge/information • Friends – Provides advice, job referrals, encouragement • Community – Offers resources, emergency services, transportation, spiritual guidance, skill building

Social Support • • • Why talk about it? Helps blow off steam May see your problem in a new light Positive reinforcement Togetherness Creates supportive structures Feeling of security

Social Support • • • Why talk about it? Express feelings in healthy ways Don’t bury feelings inside Awareness of situation Esteem building Sense of self worth

Self-Help Groups • • • Gives you a sense of belonging Connect with others in a similar situation Help each other cope Support others while others support you Allows you to take charge of your situation

Group Therapy • Several people talk about their problems • Receive help from other’s remarks • Trained therapist leads group

Individual Psychotherapy • Between individual and professional • Individual talks about problems • Don’t go deep into the subconscious

Rechanneling: Mind -Meditation -Therapy -Journaling

Meditation • To engage in thought or contemplation; reflect. • Produces a deep state of relaxation and a tranquil mind • Removes you mentally from where you are while your mind and body rest

Ways To Meditate • • Breath Deeply Scan your body Repeat a sacred name or place Visualization Thought-Stopping Hypnosis Progressive Muscle Relaxation Though stopping

Massage Therapy • Manual soft tissue manipulation with the intention of positively affecting the health and well-being of the client.

Aroma Therapy • The use of fragrances to affect or alter a person’s mood or behavior. • 5000 year old therapeutic use of essential oils invented by the Egyptians to remedy an array of ailments and diseases

Art Therapy • A form of expressive therapy that uses artmaking to increase emotional well-being • Encourages the expression of emotions through artistic activities such as painting, drawing, or sculpture • Based on the belief that the creative process involved in the making of art is healing and life-enhancing

Journaling • Writing allows us to express all our thoughts and emotions • Can lift our moods, encourage us to be kinder to ourselves and help us find solutions to problems

Journaling Tips • Note events and situations that cause negative mental or emotional response • Make a list the demands on your time and energy for one week and rate them on a scale of 1 -10 • Clear out the clutter in your mind on paper • Sum your thoughts, feelings and responses • Take action

Rechanneling: Body • Yoga -Practiced around the world for thousands of years -Part of Hindu religion and is a way of life Goal: To reach complete peacefulness in the body and mind

Rechanneling: Body • Hatha Yoga: Most popular -Focus: physical poses and controlled breathing • Benefits of Yoga: increased flexibility, increased balance, and stress management

Rechaneling: Body • Tai Chi -Developed in China, 2000 years old -Movement-slow, graceful, fluid -Benefits: stress reduction, greater balance, increased flexibility, increased energy, stamina and agility, and improved muscle strength and definition

Rechanneling: Body • Tai Chi -Styles: Chen, Hao, Sun, Wu, Yang, Zhao Bao • Where to find it: YMCA, health club, wellness center

Rechanneling: Soul -Spirituality -Faith -Self esteem

Rechanneling: Soul • Spirituality: - Arises from your connection with yourself and with others - The development of your personal value system - Your search for meaning in life

Rechanneling: Soul • How to connect with your spiritual self: -Prayer -Meditation -Journaling -Trusted support group

Financial Planning • Increase income • Learn to budget • Other ways to save

Increase Income • • Completing education Obtaining job training Seek a higher-paying job Work longer hours

Learn to Budget • A budget is a tool that can help manage money no matter how much or how little you have. • Make it work with your lifestyle • Use a computer or write it down on paper

Learn to Budget • • Keep track of everyday expenses Itemize bills Cut out unnecessary spending Save money for emergencies Cut out credit card spending Buy at sales or use coupons Compare prices

Other ways to save money • • Buy generic products Use public transportation Shop during end of season sale Stay home with friends rather than going out

Jeopardy!!

Stress Management Jeopardy Stress Overview Time Management Social Support Rechanneling Financial Planning 100 100 100 300 300 300 500 500 500

Stress Overview 100 What is a wide range of strong external stimuli, both physiological and psychological, which can cause a physiological response? Home Answer

Stress Overview 100 Stress Home

Stress Overview 300 What stress results in positive consequences? Home Answer

Stress Overview 300 Eustress Home

Stress Overview 500 What is a stimulus with the potential of triggering the stress reaction? Home Answer

Stress Overview 500 Stressor Home

Time Management 100 When taking time for yourself, what category of health would eating a healthy diet fall into? Home Answer

Time Management 100 Physical Health Home

Time Management 300 What are three steps to creating a task list? Home Answer

Time Management 300 1. write everything down 2. estimate the time needed 3. prioritize the list Home

Time Management 500 What are two of the guidelines for goals and expectations? Home Answer

Time Management 500 1. Specific 2. Measurable 3. Attainable 4. Rewarding 5. Timely Home

Social Support 100 What are three main ways to gain social support? Home Answer

Social Support 100 Friends, Family, and Community Home

Social Support 300 Who leads the discussion in group therapy? Home Answer

Social Support 300 A trained therapist Home

Social Support 500 T/F: There is no need in talking about your stressors to someone you trust because you will only receive negative reinforcement. Home Answer

Social Support 500 False Home

Rechanneling 100 What is the practice that was developed in India and has been practiced around the world for thousands of years? Home Answer

Rechanneling 100 Yoga Home

Rechanneling 300 What is the 5000 year old therapeutic technique invented by the Egyptians to remedy and array of ailments and illnesses? Home Answer

Rechanneling 300 Aroma Therapy Home

Rechanneling 500 What are outlets by which you can re channel your mind, including deep breathing, visualization, progressive muscle relaxation and hypnosis? Home Answer

Rechanneling 500 Meditation Home

Financial Planning 100 What is the best method of financial planning? Home Answer

Financial Planning 100 Use a computer or a journal to log spending Home

Financial Planning 300 T/F Increasing income is the only way to gain money Home Answer

Financial Planning 300 False Home

Financial Planning 500 What is a tool that can help manage money? Home Answer

Financial Planning 500 Budget Home