Coping with Stress & Change;
Developing Personal Resilience
Deer Oaks Presentation
Defining Stress
• Stress is any change that requires adaptation.
• **It is the manner in which individuals respond to
current stressors that is important.**
• There are six common sources of stress:
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Major life changes
Social
Unpredictable events
Family
Environmental
Workplace
Is Stress/Change Always Bad for You?
• No, although still sources of stress,
minor changes and other stressful
experiences (promotion, new homes,
etc.) may be beneficial.
• Positive stress or eustress may be
experienced as a “challenge” or an
“exciting new project.”
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Note: Stress is a part of life; however, when it
becomes difficult to manage, individuals may
experience physical and psychological
symptoms.
Facts about the Long-Term Effects of
Stress
Since stress affects individuals in different ways, it is
important to recognize the physical signs of long-term
stress, and some of them include:
 Ulcers, upset stomach, IBS
 Allergies, asthma, bronchitis.
 Diabetes
 Osteoporosis, arthritis
 Exacerbates diseases/conditions including cancer, AIDS,
and chronic pain.
What are the psychological
effects of stress?
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Confusion
Anxiety
Depression
Panic attacks
Feeling of guilt
Angry outbursts
Isolation/few close
friends
 Feeling overwhelmed
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Mood swings
Irritability
Resentment
Feeling of powerlessness
Low self esteem
Lack of interest in activities
Memory Problems
Unable to feel happy
Feeling of hopelessness
Resilience: The Defense Against
Stress
Resilience has the following definitions:
The ability to recover readily from
misfortune.
The ability to “bounce back” from difficult
experiences.
The ability to withstand stress or undergo
change successfully or maintain flexibility.
Why is Resilience Crucial?
• Resilience is the most important defense
people have against stress.
• Resilience enables the development of a
pool of internal resources to draw upon
during stressful situations.
• Resilience may guard against major
traumatic changes, as well as minor daily
hassles, that deplete individuals’ coping
resources.
Personal Resilience: Environmental
Factors
• Researchers have discovered that resiliency is
not only developed innately, but the social
environment can also greatly influence it.
For example, when infants who experienced
significant prenatal and perinatal stress were
provided with stable support from a caregiver, they
experienced the following positive outcomes:
 Fewer stressors after birth
 Had easy temperaments and high degree of
responsivity
Personal Resilience
• Occurs every day
• Is a personal journey
• Consists of thoughts and actions that can be
acquired with practice
• Involves growing from adversity in
preparation for future stressful events
Factors that Contribute to Resilience:
Developing Interpersonal Relationships
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Create a network of caring and
supportive individuals whom you love
and trust
Develop workplace relationships that
are positive and encouraging
Build mentors who act as role models
and guides
Form other positive relationships with
people who will affirm your self-worth
and provide constructive criticism
Factors that Contribute to Resilience:
Personal Empowerment
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The ability to set realistic goals and
execute relevant plans
The aptitude to be introspective while
maintaining a high level of selfconfidence
The skill of assertive communication
and problem-solving
The capacity to manage feelings and
control impulses
Strategies to Build Resilience
• Develop a personal
network
• See crises as
challenges not as
insurmountable ordeals
• Recognize and accept
that change is a natural
phenomena
• Remain proactive and
focused
• Seize opportunities for
growth
• Protect your selfesteem
• Keep things in
perspective
• Remain hopeful
• Change what you can
• Take decisive action
Strategies to Decrease Stress
• Exercise
• Three times a week for at least 30 minutes
• Meditate
• Try to quiet your mind at least once a day. Take
a yoga class once a week. Get a massage.
• Eat Healthy
• Eat small meals every 3 to 4 hours.
• Engage in an activity that you enjoy
• Reading, drawing, swimming, etc.
• Sleep restfully
• Sleep at least 8 hours a night
The Importance of Correct Breathing
• Poor breathing makes it harder to cope with
stressful situations.
• Improper breathing contributes to a number
of psychological and physical symptoms.
• Chest breathing is often associated with
emotional distress.
• Diaphragmatic breathing is the easiest way to
elicit the relaxation response.
Things to Keep in Mind
• Decrease overall stress by becoming
aware of habitual thoughts and
perceptions that may contribute to the
stress.
• Decrease overall stress by challenging
the thoughts that create worry and fear.
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Remember thoughts and emotions are not
permanent. They pass into and out of the
body and mind.
Positive Quotes to Live By
• Don't let what you cannot do interfere with what you
can do.
John Wooden
• The positive thinker sees the invisible, feels the
intangible, and achieves the impossible.
Unknown
• I cannot always control what goes on outside. But I
can always control what goes on inside.
Wayne Dyer
Positive Quotes to Live By
• It does not matter how many times you get knocked
down, but how many times you get up.
Vince Lombardi
• Perseverance is not a long race; it is many short
races one after another.
Walter Elliott
• Opportunity dances with those already
the dance floor.
H. Jackson Brown, Jr.
on
Thank You for Participating
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