Stress Management LAB 101
By Larry Nodine
Definition Of Stress
 Stress is a condition or feeling
experienced when a person perceives
that demands exceed the personal and
social resources the individual is able to
mobilize.
Source: HELPGUIDE.org. http://helpguide.org/mental//stress_management_relief_coping.htm
What is Stress?
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A normal part of life
Has good and bad implications
Biological response to our environment
Fight or flight response
Physical and mental reactions
Who Has Stress?
Identify Stressors in Your Life
Injury
Physical
Illness
Emotional
Environmental
External Stressors
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Environmental
Noise
Temperature
Poor working conditions
Crowding
Pollution
Physical factors
Pain
Poor diet
Source: Lifeworks article, Stress by Amy Scholten, MPH Copyright c 2005 Healthgate Data Corp. All Rights reserved. Source: Lifeworks article Managing Stress
Developed with the help of Alice Domar, author of Self Nurture: Learning to Care for Yourself As Effectively As You Care
For Everyone Else and Healing Mind, Healthy Woman: Using the Mind-Body Connection to manage Stress and take Control of your Life.
C 2000,2004 Ceridian Corporation, All Rights reserved.
Internal Stressors
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Physical factors
Illness
Hunger
Psychological factors
Intense worry
Negative thinking patterns
Perfectionism
Source: Lifeworks article, Stress by Amy Scholten, MPH Copyright c 2005 Healthgate Data Corp. All Rights reserved. Source: Lifeworks article Managing Stress
Developed with the help of Alice Domar, author of Self Nurture: Learning to Care for Yourself As Effectively As You Care
For Everyone Else and Healing Mind, Healthy Woman: Using the Mind-Body Connection to manage Stress and take Control of your Life.
C 2000,2004 Ceridian Corporation, All Rights reserved.
Two Types of Stress
 Acute
 Immediate danger (being attacked, avoiding
an approaching car, etc.)
 Noise
 Crowding
 Illness
 Hunger
 Severe weather
 Public speaking
Source: Lifeworks article, Stress by Amy Scholten, MPH Copyright c 2005 Healthgate Data Corp. All Rights reserved. Source: Lifeworks article Managing Stress
Developed with the help of Alice Domar, author of Self Nurture: Learning to Care for Yourself As Effectively As You Care
For Everyone Else and Healing Mind, Healthy Woman: Using the Mind-Body Connection to manage Stress and take Control of your Life.
C 2000,2004 Ceridian Corporation, All Rights reserved.
Two Types of Stress
 Chronic stress
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Unrelenting financial worries
Constant change and pressure on the job
Long-term relationship problems
Loneliness
Source: Lifeworks article, Stress by Amy Scholten, MPH Copyright c 2005 Healthgate Data Corp. All Rights reserved. Source: Lifeworks article Managing Stress
Developed with the help of Alice Domar, author of Self Nurture: Learning to Care for Yourself As Effectively As You Care
For Everyone Else and Healing Mind, Healthy Woman: Using the Mind-Body Connection to manage Stress and take Control of your Life.
C 2000,2004 Ceridian Corporation, All Rights reserved.
What happens When You Are
Stressed?
Physical Symptoms
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Difficulty sleeping
Neck or back pain
Chest pains
Muscle tension/headaches
Upset stomach or stomach pains
Constipation or diarrhea
Sweaty hands or feet
Trembling, nervous tics
More extreme PMS
Decreased sexual drive
Source: Lifeworks article Managing Stress Developed with the help of Alice Domar, author of Self Nurture: Learning to Care for Yourself As Effectively As You Care
For Everyone Else and Healing Mind, Healthy Woman: Using the Mind-Body Connection to manage Stress and take Control of your Life.
C 2000,2004 Ceridian Corporation, All Rights reserved.
Psychological Symptoms
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Irritability or hostility
Anger
Depression
Fatigue
Floating Anxiety
 You are anxious or afraid but not sure why
 Rapid emotional swings
 Impatience
 Low self-esteem
Source: Lifeworks article Managing Stress Developed with the help of Alice Domar, author of Self Nurture: Learning to Care for Yourself As Effectively As You Care
For Everyone Else and Healing Mind, Healthy Woman: Using the Mind-Body Connection to manage Stress and take Control of your Life.
C 2000,2004 Ceridian Corporation, All Rights reserved.
Behavioral Symptoms
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Inability to concentrate
Tardiness
Absenteeism
Indecisiveness
Focusing on insignificant minutia
Fighting
Alcohol, drug use, and smoking
Low productivity
Withdrawal
Source: Lifeworks article Managing Stress Developed with the help of Alice Domar, author of Self Nurture: Learning to Care for Yourself As Effectively As You Care
For Everyone Else and Healing Mind, Healthy Woman: Using the Mind-Body Connection to manage Stress and take Control of your Life.
C 2000,2004 Ceridian Corporation, All Rights reserved.
Stress Inventory
 Please take a few moments to complete
the Stress Inventory handout.
Source: Lifeworks article, Stress by Amy Scholten, MPH Copyright c 2005 Healthgate Data Corp. All Rights reserved. Source: Lifeworks article Managing Stress
Developed with the help of Alice Domar, author of Self Nurture: Learning to Care for Yourself As Effectively As You Care
For Everyone Else and Healing Mind, Healthy Woman: Using the Mind-Body Connection to manage Stress and take Control of your Life.
C 2000,2004 Ceridian Corporation, All Rights reserved.
Stress Defense
Let’s take a few moments
to do two team building
exercises.
Laughter
 Causes deep abdominal
breathing
 Increases circulation
 Releases endorphins
 Relieves tension
 Puts life into perspective
Source: Lifeworks article, Stress by Amy Scholten, MPH Copyright c 2005 Healthgate Data Corp. All Rights reserved. Source: Lifeworks article Managing Stress
Developed with the help of Alice Domar, author of Self Nurture: Learning to Care for Yourself As Effectively As You Care
For Everyone Else and Healing Mind, Healthy Woman: Using the Mind-Body Connection to manage Stress and take Control of your Life.
C 2000,2004 Ceridian Corporation, All Rights reserved.
Tips and Tools
Concern
Red = No Control
Influence
Control
Yellow = Partial Control
Green = Total Control
Source: Lifeworks article, Stress by Amy Scholten, MPH Copyright c 2005 Healthgate Data Corp. All Rights reserved. Source: Lifeworks article Managing Stress
Developed with the help of Alice Domar, author of Self Nurture: Learning to Care for Yourself As Effectively As You Care
For Everyone Else and Healing Mind, Healthy Woman: Using the Mind-Body Connection to manage Stress and take Control of your Life.
C 2000,2004 Ceridian Corporation, All Rights reserved.
Dealing With Stress
 Address causes and manage symptoms
 Positive approach NOT a reactive approach
 Relaxation Techniques
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Deep breathing
Meditation
Visualization
Progressive muscle relaxation
Appropriate nutrition
Moderate exercise
Positive thinking
Social support
Expressing emotions
Taking care of yourself
Source: Lifeworks article, Stress by Amy Scholten, MPH Copyright c 2005 Healthgate Data Corp. All Rights reserved. Source: Lifeworks article Managing Stress
Developed with the help of Alice Domar, author of Self Nurture: Learning to Care for Yourself As Effectively As You Care
For Everyone Else and Healing Mind, Healthy Woman: Using the Mind-Body Connection to manage Stress and take Control of your Life.
C 2000,2004 Ceridian Corporation, All Rights reserved.
Anti-Stress Therapy
Bang
Head
Here
Repeat Until Stress Is Gone Or
You Are Unconscious
The End