STRESS

MANAGEMENT
Some Practical Questions & Answers
 Even the smallest sustained change takes real effort. “Parking the Impala”

What’s in this for me?

• Stress happens!
• Stress can and does diminish the quality
of our lives.
• You can learn to cope more effectively
with stress.
• Individualized approaches are the only
ones that work.
• This presentation may produce some
insights that you can use.
What is stress?

• A physical, chemical or emotional

factor that causes bodily or mental
tension and may be a factor in
disease causation
• Bodily or mental tension resulting
from factors that tend to alter an
existing equilibrium
What are some of the common
unpleasant stresses in our lives?
• Illness
• Unemployment
• Conflict
• Increasing demands
• Crime
• Death
• Information
overload
 A woman won the lottery. She asked the preacher to tell her husband.

What are some of the common

pleasant stresses in our lives?
• Retirement
• Vacation
• New baby
• Moving
• New job
• New phase of life
• Children leaving
home
• Family visits
How are stress and health
related?
• More than 200 points on the Social
Readjustment Assessment Scale in
one year was associated with an
increased incidence of
– Myocardial infarction
– Psychiatric illness
– Peptic ulcer disease
– Infection
What are the relative scores of
some common life events?

Life Event Relative Score

Divorce 73
Retirement 45
Child Leaving Home 29

In-law Trouble 29

Vacation 13

Christmas 12
What disorders are negatively
affected by stress?
• Psychiatric
disorders
• Cardiovascular
disorders
• GI disorders
• Neurological
disorders
• Musculoskeletal
disorders
What are some psychological
responses to stress?
• Irritability
• Preoccupation
• Difficulty with
concentration
• Anxiety
• Depression
• Sleep changes
• Avoidance
• Psychological defense
mechanisms
What are some physiological
responses to stress?
• Increased heart
rate
• Increased
respiration
• Increased
perspiration
• Diarrhea
• Tremor
• Flushing
What factors often distract us from the
realization that we are stressed?

• Time pressure
• Demand for productivity
• Emphasis on quantity
• Materialism
• Competition
• Selfish interests
• No sense of purpose or
meaning
• Longer task lists
• Resentment
Forget changing others. Change yourself.

What are some unhealthy

strategies?
• Eating • Working harder
• Drinking • Taking it out on
• Using chemicals others
• Indulging in • Withdrawing
pathologic • Ignoring issues
relationships • Congregating with
• Ruminating other miserable
• Being a couch people
potato • Doing nothing
Even ugly pictures look better in an attractive frame.

What are some healthy mental

strategies?
• Meditation
• Healthy distraction
• Thought stopping
• Ventilation
• Reframing
• Ignoring
• Assertiveness
• Prayer
What are some healthy physical
strategies?

• Exercise
• Proper diet
• Recreation
• Avoidance of
stressful situations
• Lifestyle change
• Physical labor
• Use of sensory
override techniques
Celebrate small accomplishments.

What are some suggested next

steps?
• Decide whether stress is an issue you want
to address in your life.
• Decide on your priorities.
• Make a commitment.
• Identify measures of your success.
• Organize your “project team.”
• Set incremental goals.
• Celebrate all progress.
• Be realistic.
What insights can I take away?

• Stress happens.
• Not all stress is bad.
• There are many successful strategies for
minimizing the negative impact of stress on
our lives.
• The most effective strategies are
individualized and dynamic.
• Dealing more effectively with stress will
improve your productivity and the quality of
your life.