Stress Management

Agustin J. Cruz, MS, MPA, LPC

Simple Intervention Clinical Director
Special Education Teacher (2006-2008)
Retired Master Sergeant
USAF (1986 2006)
Stress: * Tracy Woodard-Meyers, Ph.D.
Director, Womens and Gender Studies
Professor, Sociology
Valdosta State University

Stress Definition:
o Non-specific RESPONSE to any pressure or demand
(stressor) from outside or from within yourself

What Does Stress Do?

o Enhances life
o Helpful and Essential
o Creative
o Productive
o Make Changes
o Carry out tasks
 What is Stress
Stress is your body's way of responding to any kind of
demand. It can be caused by both good and bad
experiences. When people feel stressed by something
going on around them, their bodies react by releasing
chemicals into the blood. These chemicals give people
more energy and strength, which can be a good thing if
their stress is caused by physical danger. But this can
also be a bad thing, if their stress is in response to
something emotional and there is no outlet for this extra
energy and strength.
Different types of Stress
Many different things can cause stress -- from physical
(such as fear of something dangerous) to emotional
(such as worry over your family or job.) Identifying what
may be causing you stress is often the first step in
learning how to better deal with your stress. Some of the
most common sources of stress are:
Survival Stress - You may have heard the phrase "fight or
flight" before. This is a common response to danger in all
people and animals. When you are afraid that someone
or something may physically hurt you, your body
naturally responds with a burst of energy so that you will
be better able to survive the dangerous situation (fight)
or escape it all together (flight). This is survival stress.
Different type of Stress
Internal Stress - Have you ever caught yourself worrying about things you can do
nothing about or worrying for no reason at all? This is internal stress and it is one
of the most important kinds of stress to understand and manage. Internal stress
is when people make themselves stressed. This often happens when we worry
about things we can't control or put ourselves in situations we know will cause us
stress. Some people become addicted to the kind of hurried, tense, lifestyle that
results from being under stress. They even look for stressful situations and feel
stress about things that aren't stressful.
Environmental Stress - This is a response to things around you that cause stress,
such as noise, crowding, and pressure from work or family. Identifying these
environmental stresses and learning to avoid them or deal with them will help
lower your stress level.
Fatigue and Overwork - This kind of stress builds up over a long time and can
take a hard toll on your body. It can be caused by working too much or too hard
at your job(s), school, or home. It can also be caused by not knowing how to
manage your time well or how to take time out for rest and relaxation. This can
be one of the hardest kinds of stress to avoid because many people feel this is out
of their control. Later in this course we will show you that you DO have options
and offer some useful tips for dealing with fatigue.
Stress What is it?

Stress physiological and psychological

responses to events in the environment
Eustress: good stress
Distress: bad stress
Physiological Effects
Alarm: preparation of body for fight or flight
Resistance: maintain state of elevated preparation
Exhaustion: when demands exceed bodys capabilities
Stress More Background
Where does stress come from?
Major life events?
Daily hassles: frequency, intensity, duration
Changing body/changing lifestyle
Lack of support from (family or father of the child)
Money, insurance, doctor visits
Community safety/home
environment
Relationships
How does stress impact the fetus

Premature birth
Brain development can be altered
Behavior of child can be impacted
Overall development of the child can be
impacted
Negative Effects of Stress
. Physical
- Weight gain/loss
- Unexpected hair loss
- Heart palpitations
- High blood pressure
2. Emotional
- Mood swings
- Anxiety
- Can lead to depression
Can also lead to unhealthy coping strategies (i.e. alcohol,
drugs, etc)
 How to cope with stress

Recognize that we all experience stress but

stress does not have to become a way of
life
Be willing to focus on the one person that
you can control (YOU!)
Keep lines of communication open with
those you love
 Stress management strategies

Shift your perspective: the way you think

has a profound impact on your stress level:
Do you see the glass half empty or half full
Practice relaxation techniques: deep
breathing, music, calm place
Bring more fun and laughter into your life
Stress management strategies
Develop effective time management
Give yourself permission to relax
Positive self talk (avoid consistent
negative self talk)
Organizational skills
Exercise
 Stress management techniques

Identify the triggers of your stress

Early warning signs (build up, tension etc)
High tension (anger): judgment is clouded
Explosion
 Other Helpful tips

Changing perceptions and expectations

Break jobs/tasks into manageable parts
Set reasonable/realistic goals
Avoid procrastination
Set boundaries
Dont compromise your values/beliefs
Schedule me time
Benefits of Stress Management

Physical health gets better

-more energy and stamina
Emotions stabilized
-positive attitude
-hopeful/happier
Ability to focus improved
-able to learn and achieve
The Key Word Is.

Balance
Tracy Woodard-Meyers, Ph.D.
Tracy Woodard-Meyers, Ph.D.
 Preventing Distress Tracy Woodard-Meyers, Ph.D.

Yassens Ecological Model

Personal
Physical
Body Work (exercise/Yoga)
Sleep
Nutrition
Journal

Psychological
Life Balance
Relaxation
Contact with Nature
Creative Expression
Self Awareness
Humor/Fun
Meditation
Spiritual Practice

Social
Social Support
Talking it out
Getting help
Activism
Preventing Distress Tracy Woodard-Meyers, Ph.D.

Professional
Balance
Boundaries/Limits
Getting Support/Help
Debriefing/Defusing
Plans for Coping
Professional Training
Self Awareness
Replenishing (relaxation, Vacation, Fun, Humor)
Coping Strategies Tracy Woodard-Meyers, Ph.D.

HOW a person copes is the most significant factor

in consequences of stressor response
Effectiveness of coping depends on a persons
Appraisal: perception or meaning give to stressor
Coping Resources: personal or situational
characteristics that mediate stressor effects or assist in
coping efforts
Personal Characteristics: personality types, health,
values, beliefs, skills
Material and Environmental Resources: money, access
to services
Interpersonal Resources: networks for social support
Uplifts: positive daily events
 Inadequate Coping Strategies Tracy Woodard-Meyers, Ph.D.

Coping abilities are inadequate = stress gets out of control

and person experiences DISTRESS
DISTRESS:
Negative aspect of stress
When stress gets out of control it becomes a
Destructive Force
Can only push self so hard for so long
When stress exceeds limits, mind and/or body breaks
down and stressor related symptoms occur
Physiological and Psychological symptoms range from mild to
severe
Negative impact on health, personalities, job, families