Stress Management

Learning Objectives
Define stress and identify what triggers it. Learn how to manage stress.

Topics

Recognizing Stress

Steps to prevent and manage stress

RECOGNIZING STRESS

How can we define stress?

A response to any situation we find challenging, frightening, or difficult

Stress is your bodys way of responding to any kind of demand. It can be caused by both bad and good experiences.

The confusion created when one's mind overrides the body's basic desire to beat up that person who desperately deserves it.

The Stress Cycle

After a period of rest,the individual is able to

An event occurs of neutral value or meaning

Fatigue follows the depletion of biochemicals from the exertion

The individual appraises whether the event is a threat or a challenge

The bio-chemicals are depleted through the xertion to meet the threat or challenge The individual responds to the threat or challenge through fight or flight

Bio-chemicals are released to enhance the ability of ones mind and body to respond

Positive Stress

Challenging situations

Motivation and awareness

Sense of urgency and alertness

Negative Stress

Harmful effect on mental, physical and spiritual health.

Headaches, digestive problems, skin complaints, insomnia and ulcers.

Common causes of Stress

Most of the stress we experience is self-generated

Depends to a large extent on how we perceive ourselves.

Self-generated stress is something of a paradox, because so many people think of external causes when they are upset.

Common external causes of stress

Major life changes Work Relationship difficulties Financial problems

Being too busy

Children and family

Common internal causes of stress

Inability to accept uncertainty Pessimism Negative self-talk Unrealistic expectations

Perfectionism
Lack of assertiveness

Common Symptoms of Stress

Stress Leads to Burnout

Exhaustion

Worn out

Unhappiness

Detachment Disillusioned
Helpless

Activity: Your Stress What stresses you? What are your triggers?

What are the triggers in A call center that bring out the worst in you?
How do you react to these triggers?

STEPS TO PREVENT AND MANAGE STRESS

Steps to prevent & manage Stress

1. Prevent 2. Become Aware 3. Change what can be changed

4. Control thoughts & emotions

5. Take action to relieve the stress

1. Prevent
Maintain your emotional reserves Build your physical reserves. Maintain personal Space Reduce the intensity of your emotional reactions Learn to moderate your physical reactions to stress Eliminating Stress From Your Environment

2. Become Aware

Self-Monitoring:
A. B. C. D. E. Identify Symptoms Identify thoughts, emotions & attitudes Recognize the stress source Evaluate how much control you have over the stressor Recognize what can be done about it

3. Change what can be changed

Focus on what is in your control versus out of your control Recognition that thoughts impact your behavior and emotions Keep a flexible and revolving door approach to the types of activities you choose to reduce stress

3. Change what can be changed

Stress is related to control

Put aside events, people, situations that are out of your control

Focus on what is in

YOUR control

4. Control thoughts & emotions

Thought Behavior Emotion Cycle
Thought: (Negative)
There is no point in even trying!

Behavior: (Reduced)
Avoid people, situations, become less active

Mood/Emotion: (Low)
Feel worthless, discouraged

4. Control thoughts & emotions Thoughts impact your behavior

Stress comes from our perception of the situation Technically, the actual situation is not stressful, our perceptions MAKE IT stressful Sometimes we are right, sometimes we are wrong There are common distortions that we all make in our thoughts

4. Control thoughts & emotions

Top 10 Thought Distortions

All or Nothing Thinking Overgeneralization Mental Filter Disqualifying the Positive Jumping to Conclusions Catastrophizing or Minimizing Emotional Reasoning Should Statements Labeling & Mislabeling Personalization

4. Control thoughts & emotions

Frustration/Irritation
Stop and evaluate
Find something positive about the situation Remember the last time you felt frustrated

4. Control thoughts & emotions

Anger/Aggravation
Watch for early signs of anger If you start to get angry, stop what you're doing Picture yourself when you're angry

4. Control thoughts & emotions

Dislike
Be respectful
Be assertive

4. Control thoughts & emotions

Worry/Nervousness
Don't surround yourself with worry and anxiety
Focus on how to improve the situation Try deep-breathing exercises

Write down your worries in a worry log

4. Control thoughts & emotions

Disappointment/Unhappiness
Look at your mindset Adjust your goal Record your thoughts

Smile

5. Take action to relieve the stress

5. Take action to relieve the stress

Strategies to Reduce Stress

What is a coping strategy?
Process of managing stressful situations Deliberate and planned approach Goal: reduce, tolerate, or minimize stress Individualized

Create a coping strategy toolbox

A real or imaginary box collecting coping strategies that are successful for you

5. Take action to relieve the stress

Daily Routine Strategies

Eat well- balanced diet, fluids low in calories/caffeine (H20!). Reward yourself for a job well done. Sleep well. Write in a journal. Create time each day to decompress. Plan out some healthy snacks and lunches. Exercise: any activity that you find enjoyable. Talk with friends, peers, avoid gossip and hurtful conversations. Pair enjoyable activities or tasks with less enjoyable activities or tasks.

5. Take action to relieve the stress

Targeted Strategies
Change your thoughts Thought stopping Positive thinking Re-framing

Relaxation techniques Controlled or Deep Breathing Body Relaxation Training Body stretching Meditation techniques Focusing on an object or picture Focus on a sound Imagery