HANDLING STRESS
Judge Vicki Gray
Navarro County 903-654-3057
[email protected]
Let me give credit where credit is
due!
 These 2 exceptional web sites:
 www.work-stress-solutions.com-- run by Stephanie
Goddard who allowed me to use anything she had!
 www.Helpguide.org- for public use
What is Stress?
 Stress is a normal physical response to events that
make you feel threatened or upsets your balance in
some way. If you perceive stress, real or imagined,
your body will go into a “fight-or-flight” reaction.
 Stress can motivate you to do your best and perform
well under pressure, but if it isn’t managed, you will
Fight, Flight, or Freeze
 The body doesn’t distinguish between physical and
psychological threats.
Here are the cognitive (brain
related) and emotional symptoms
of stress:
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Memory problems
Lack of concentration
Poor judgment
Focusing on the negative
Having anxious or racing thoughts
Moodiness
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Agitation, inability to relax
Feeling overwhelmed
Sense of loneliness and isolation
Constant worrying
Irritability or short temper
Depression or general unhappiness
Here are the Physical and
behavioral symptoms of stress:
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Aches and pains
Diarrhea or constipation
Nausea
Dizziness
Chest pain, rapid heartbeat
Lack of sex drive
Frequent colds
Eating more or less
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Sleeping too much or too little
Isolating yourself from others
Procrastinating or neglecting responsibilities
Using alcohol, cigarettes, or drugs to relax
Nervous habits (like nail biting, pacing)
Muscle tension and headaches
Apathy and loss of interest at work
What causes stress for you?
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Major life changes
Financial problems
Children and family
Relationship difficulties
Being too busy
Work
It can be from your own self-imposed expectations
like not adapting to change, lack of assertiveness,
having unrealistic expectations of yourself and others,
and negative self-talk
Workplace Stressors
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Conflict among co-workers
Poor communication with co-workers or patients
Lack of support from supervisor
No forum to express work concerns and issues
What happens if we don’t learn to
manage stress????
 IF YOU’RE CONSTANTLY RUNNING IN EMERGENCY
MODE YOUR BODY AND MIND WILL PAY!
 It disrupts nearly every system of your body
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Raising blood pressure
Suppressing your immune system
Increases the risk of heart attack and stroke
Contribute to infertility
Speeds up the aging process
What happens if we don’t learn to
manage stress????
 Can rewire your brain making it more vulnerable to
anxiety and depression
 Create sleep problems
 Cause digestive problems & contribute to obesity
 Aggravate skin condition
 CAN MAKE YOU AN UNPLEASANT, NEUROTIC ( NICE
WORD FOR HALF CRAZY) PERSON
SO WHAT CAN WE DO TO FIX
IT?????
Realize you will never stop stress,
but you can learn to manage it
 You can control the way you respond
 You can TAKE CHARGE of your thoughts,
emotions, schedule, environment, and the way
you deal with problems.
 CHANGE THE STRESSFUL SITUATION IF YOU CAN,
AND IF YOU CAN’T…… CHANGE YOUR REACTION
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LEARN HOW TO RELAX
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Sit quietly and do nothing for a few moments
Count your blessings
Learn to meditate
TURN OFF ELECTRONIC MEDIA
Take vacations
MUSIC!!!!!!!!!!!!!!!!!!!!!!!!!!
Learn Quick stress relief
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Take deep breaths
Walk away
Talk it out
Write it out
Sing it out
Pray it out
Check your thinking
Take responsibility for yourself
 Own your weaknesses. Allow yourself to be human and
imperfect
 Say no if needed ..don’t over commit yourself.
 Give up guilt
 Exercise, but make it fun if you can
 Eat properly—avoid overuse of sugar and/or caffeine
 Allow yourself to take care of you! If you’re not happy,
odds are your family won’t be happy
 Set priorities
Avoid pitfalls
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Don’t mess with the snake!!!!!!!!!!!!!!!
Don’t overload yourself
Try not to get too hungry, sleepy, etc
Play to your strengths
Accept what you can’t change, don’t try to control
the uncontrollable
 Avoid negative people, especially at work
Learn better communication skills
 No one can give you what you need if you don’t tell
them just what that is!
 No one can ask forgiveness of you if they don’t know
what they did!
 There can not be a solution without an identifiable
problem
 MOST PEOPLE REALLY DON’T KNOW, WHAT YOU
THINK THEY SHOULD KNOW, NOR DO THEY FEEL THE
WAY YOU ASSUME THEY FEEL
3 Step Approach to handling life!
1. It is what it is; accept it! It will either
control you OR you will control it!
2. Harvest the good: there’s good in
everything
3. Forgive all the rest!
If you can change your mind, you can
change your life.