Stress Management
Presented by HealthLinks
The American Cancer Society HealthLinks
program is provided with support from
Washington State Department of Health
WHAT MAKES YOU STRESSED?
STRESS
Definition:
The body’s response to any demand
»Positive
»Negative
TYPES OF STRESSORS
External Stressors
• Physical Environment
– Noise, Bright lights, Too hot/cold , Confined Spaces
• Social Interaction
– Rude, Bossy, Interruptions, Aggression
• Organizational
– Rules, Deadlines
TYPES OF STRESSORS
More External Stressors
• Major Life Events
– Birth, Death, Lost/new job, Promotion or
Marital Status Change, etc.
• Daily Hassles
– Traffic, Lost keys, Car trouble
TYPES OF STRESSORS
Internal Stressors
• Lifestyle choices
– Caffeine, Schedule overload, Lack of sleep
• Negative self – talk
– Overanalyzing, pessimism
• Mind traps
– Unrealistic expectations, all or nothing thinking
• Personality traits
– Perfectionists, Workaholics, “Type-A” personalities
THE INDIVIDUAL
Everyone is different, with unique perceptions of, and
reactions to, events. There is no single level of
stress that is optimal for all people. Some are more
sensitive because of experiences in childhood, the
influence of teachers, parents and religion etc.
STRESS FEELINGS
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Worry
Tense
Tired
Frightened
Elated
Depressed
Anxious
Anger
THE STRESS RESPONSE
VS
“Fight or Flight Response”
PHYSICAL EFFECTS OF STRESS
The Stress response is controlled by your Endocrine
System.
Any time there is a demand for the stress response,
it results in hormone secretion
»Testosterone (fight)
»Adrenaline (flight)
WHAT HAPPENS DURING
HORMONE SECRETION?
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Increased pupil dilation
Perspiration
Increased heart rate and blood pressure
Rapid breathing
Muscle tenseness
Increased mental alertness
PHYSICAL SYMPTOMS FROM
OVEREXPOSURE TO HORMONES
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Sleep pattern changes
Fatigue
Digestion changes
Loss of sexual drive
Headaches
Aches and pains
Infections
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Dizziness
Fainting
Sweating & trembling
Tingling hands & feet
Breathlessness
Palpitations
Missed heartbeats
Indigestion
MENTAL SYMPTOMS OF
OVEREXPOSURE TO HORMONES
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Lack of concentration
Memory lapses
Difficulty in making decisions
Confusion
Disorientation
Panic attacks
BEHAVIORAL SYMPTOMS DUE TO
OVEREXPOSURE OF HORMONES
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Appetite changes - too much or too little
Eating disorders - anorexia, bulimia
Increased intake of alcohol & other drugs
Increased smoking
Restlessness
Fidgeting
Nail biting
Hypochondria
EMOTIONAL SYMPTOMS DUE TO
OVEREXPOSURE OF HORMONES
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Bouts of depression
Impatience
Fits of rage
Tearfulness
Deterioration of personal hygiene
and appearance (Loss of self-worth)
STRESS RELATED ILLNESSES
Stress is not the same as ill-health, but has been
related to such illnesses as;
– Digestive Disorders
• Ulcers, Sour Stomach, Etc.
– Headaches, Migraines
– Depression
HOW DO YOU CONTROL YOUR
DAILY STRESS?
A = AWARENESS
– What causes you stress?
– How do you react?
B = BALANCE
– Fine line between positive and negative stress
– How much can you cope with?
C = CONTROL
– What can you do to chase away the negative?
BENEFITS OF CONTROLLING
YOUR STRESS
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Higher self-esteem
Less self-conscious
Less anxious
Feeling of self-control
Manage stress more successfully
Appreciate yourself and others more easily
STRESS MANAGEMENT
TECHNIQUES
• Change your Thinking
– Reframing, Positive thinking
• Change your Behavior
– Be assertive, be prepared, get organized,
vent your problems, use humor, diversion and distraction, better
time management
• Change your Lifestyle
– Diet, smoking, alcohol, exercise, sleep,
leisure activities, relaxation
BENEFITS OF EXERCISE
• Uses up excess energy released by the ‘Fight or Flight’
reaction.
• Improves blood circulation
• Lowers blood pressure
• Clears the mind of worrying thoughts
• Improves self image
• Makes you feel better about yourself
• Increases social contact
SLEEP
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Good stress reducer
Difficult to cope when tired
Wake refreshed after night’s sleep
Plenty of daytime energy
Take a breather from the situation and deal with it
after a good night’s rest
LEISURE
• Do things that interest you
– Camping, Amusement Park, Spend time with
family and friends
• Gives you a ‘break’ from stresses
• Provides outlet for relief
• Provides social contact
BENEFITS OF RELAXATION
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Lowers blood pressure
Combats fatigue
Promotes sleep
Reduces pain
Eases muscle tension
Decreases mental worries
Increases concentration
Increases productivity
Increases clear thinking
OPTIONS FOR RELAXATION
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Counselling
Support Groups
Psychotherapy
Meditation
Massage
Yoga
Acupuncture
Aromatherapy
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Floatation
Hypnotherapy
Pet Therapy
Reflexology
Thank you.