Stress Management PDF

Thursday, April 11, 2024 Stress Management HOW MUCH STRESS IS TOO MUCH STRESS? If there is no stress at all, there is no reason to perform Enough stress = optimal level Once you move past the threshold = decreasing performance; becomes harmful What is Stress? Stressors x Individual = Stress Stressor...

Thursday, April 11, 2024 Stress Management HOW MUCH STRESS IS TOO MUCH STRESS? If there is no stress at all, there is no reason to perform Enough stress = optimal level Once you move past the threshold = decreasing performance; becomes harmful What is Stress? Stressors x Individual = Stress Stressors X Individual = Stress Environmental Personality Physical Home Medical Hx Emotional Job Personal Hx Cognitive Health Coping e orts Behavioural Most stressors are out of our control - they do not become stress until we appraise/evaluate it as stressful Goal of stress management is not to control stressors, but to control how we appraise and cope Are you predisposed to Stress? ff 1 Thursday, April 11, 2024 THE STRESS-PRONE / VULNERABLE PERSONALITY - People who believe they have to perform perfectly at all times in order to be loved and respected Stems from childhood and parenting: feeling that they do not love you unconditionally Basing worth on performance Need to feel love and respect from others because they don't love and respect themselves - Creative and active individuals who forget their limits and set unrealistic goals Work their whole life to be amazing because they never feel good enough - Leads to burnout from chasing what will make you feel okay Give more than they take to feel love from others, give unconditionally - Insecure individuals who always feel the need to prove themselves Chasing approval and love from others Performance defines their identity and self-worth Important to make the self love themselves The Signs of Stress Look for changes, not something that has been constant for months/years PHYSICAL - Decrease in energy General fatigue Racing heart / Tightness in chest Upset Stomach, Nausea, Vomiting Headaches / Neckaches Shortness of breath / Difficulty breathing Grinding teeth or clenched jaw Cold hands or feet Feeling faint or dizzy Rashes / Sweaty palms EMOTIONAL - 2 Nervous, worried, or fearful Irritated or impatient Angry or argumentative Tearful or sad Hopeless or withdrawn Feeling tense Apathetic Thursday, April 11, 2024 - Overwhelmed by responsibility - Emotionally drained - Hypersensitive to criticism COGNITIVE - Forgetting appointments, deadlines, etc. Misplacing items Difficulty completing simple tasks Trouble concentrating Unable to get worries off your mind Easily distracted Indecisive Vague feelings of confusion Disorganized Self-critical BEHAVIORAL - Difficulty “unwinding” at the end of the day Drinking or smoking more than usual Difficulty falling asleep Early morning awakening Eating more or less than usual No time for family or friends No time for relaxation or exercise The Consequences of Stress PERSONAL - Severe Anxiety Loss of interest in life’s pleasures Depression Emotional outbursts Alcohol and drug abuse Insomnia Eating disorders Physical health problems INTERPERSONAL - 3 Cynicism Hostility Loss of intimacy Relationship break-up Devalued relationships Thursday, April 11, 2024 - Family conflicts - Conflicts with co-workers PERFORMANCE - Decreased productivity Deterioration in work quality Declining work habits Inability to meet deadlines Work absenteeism Complete breakdown in functioning How Stressed Are You? COPING SCORE Managing your Stress PSYCHOLOGICAL SOLUTIONS - Make realistic choices Learn to set priorities Develop a sense of humour Don’t take everything too seriously Turn to family and friends Avoid perfectionism Learn to say no (boundaries) Practice Time Management: Time management - Task Analysis - Daily Planning - Time Restructuring - Identifying Time Wasters - Delegation - Saying No! - Avoiding Perfectionism - Scheduling Efficiently The 3 questions 1. What am I stressed about? (specifically, concretely) 2. Is it actually happening? (most worries are anticipatory [what if…]) 3. Do I control it? (most stressors are not in our control) 4 Thursday, April 11, 2024 We are left with things that are actually happening in my control = manageable Serenity Prayer Grant me the Serenity to Accept the things I cannot change, the Courage to change the things I can, and the Wisdom to know the difference PHYSICAL SOLUTIONS - Set aside time to relax Balance work with pleasure Exercise Informal Exercise Improve eating habits Be aware of your body signals Take a break when tired Practice relaxation techniques Important to be able to manage stress everyday - Visualization of a place where you feel at peace - Slow rhythmic diaphragm breathing forces body into relaxation 5