Stress and Effective Stress Management

Stress is a common part of life but managing it is crucial for overall well-being. This content delves into the concept of stress, its impact on health, common symptoms, and practical ways to manage it effectively. It emphasizes the importance of identifying stressors, adopting healthy coping mechanisms, and seeking support when needed. Stress assessment tools and strategies such as avoiding stress triggers, setting boundaries, and practicing acceptance are discussed to help individuals navigate stress in a proactive manner.

• Stress management
• Health
• Coping mechanisms
• Stress assessment
• Wellness

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1. Stress Management Everyone knows what stress is, but no one really knows. Hans Selye

2. Stress is an unavoidable consequence of life. Some stressors will occur regardless of your actions. Death Some stressors can be prevented. Time management Stress can be good. Develop skills A prolonged bout of stress can affect your health and ability to cope with life.

3. Stress is a normal psychological and physical reaction to the demands of life. Fight-or-flight" response Stress management gives you a range of tools to reset your alarm system. High levels of stress lead to serious health problems.

4. Symptoms of Stress Disbelief and shock Tension and irritability Fear and anxiety about the future Difficulty making decisions Being numb to one s feelings Loss of interest in normal activities Loss of appetite Nightmares and recurring thoughts about the event Anger Increased use of alcohol and drugs Sadness and other symptoms of depression Feeling powerless Crying Sleep problems Headaches, back pains, and stomach problems Trouble concentrating

5. What can you do about stress? Find out what is causing stress in your life. Look for ways to reduce the amount of stress in your life. Learn healthy ways to relieve stress or reduce its harmful effects.

6. Stress Assessment Holmes and Rahe Stress Scale Circle the number of Life Change Units that apply to events in the PAST YEAR of your life. Add all the circled points up and the final score will give a rough estimate of how stress affects your health.

7. 4 As Avoid Take control of your surroundings. Avoid people who bother you. Learn to say no. Ditch part of your list. Alter Respectfully ask others to change their behavior. Communicate your feelings openly. Manage your time better, set priorities, and work hard. State limits in advance. Rehearse success.

8. 4 As Accept Talk with someone. Forgive. Practice positive self-talk. Learn from your mistakes. Adapt Adjust your standards. Practice thought-stopping. Reframe the issue. Adopt a mantra. Create an assets column. Look at the big picture Choosing the right technique

9. Tips for Self-Care Avoid drugs and alcohol. Find support. Connect socially. Take care of yourself. Eat a healthy, well-balanced diet Exercise regularly Get plenty of sleep Give yourself a break if you feel stressed out Maintain a normal routine

10. Tips for Self-Care Stay active. Exercise. Write. Do something you enjoy. Relax your body. Let your feelings out. Focus on the present. Focus on the outside world.

11. Stress relief from laughter? It's no joke! Short-term benefits: When you start to laugh, it doesn't just lighten your load mentally, it actually induces physical changes in your body. Laughter can: Stimulate many organs. Activate and relieve your stress response. Soothe tension.

12. Laughter Long-term effects: Laughter isn't just a quick pick-me-up. It's also good for you over the long haul. Laughter may: Improve your immune system. Relieve pain. Increase personal satisfaction. Improve your mood.

13. Laughter Improve your sense of humor Are you afraid you have an underdeveloped or nonexistent funny bone? No problem. Humor can be learned. In fact, developing or refining your sense of humor may be easier than you think. Put humor on your horizon. Laugh and the world laughs with you. Share a laugh. Knock-knock. Know what isn't funny. Laughter is the best medicine

14. Blaming Others Makes Stress Worse The way you think and see the world around you effect your stress level way more than any one person, no matter how annoying, does. Externalizing your stress I know it is all his fault. He screwed it up.

15. Major Stressors A recent survey by health insurer Aetna revealed that just under a quarter of people surveyed had lashed out at others as a result of stress. Commonly reported major stressors included driving, work, extended family, and romantic relationships.

16. Change it Up and Be Accountable Be accountable for your actions. Take responsibility for your response to stress. You have the power to change it. Practicing accountability: Catch yourself. See it from above. Understand your role. Own up.

17. Serenity Prayer Grant me the courage to change the things I can change, the serenity to accept the things I can t change, and the wisdom to know the difference. --Reinhold Niebuhr, Serenity Prayer

18. 5 Everyday Foods That Will Stress You Out Stress can lead to weight gain, high blood pressure, and lowered productivity. You have control over what you eat, regardless of what is happening around you. Step away from the coffee Lay off the salt Avoid the vending machine. Kick the fried foods habit. Cut back on the booze. 1. 2. 3. 4. 5.

19. Managing Stress in the Future? Create a culture that promotes stress management. Manage the mindset that says I don't have time to manage stress. Manage your stress while it's happening. Train doctors to recognize and treat stress-related illness and allow health practitioners to spread the word. Make the message of stress management simpler. 1. 2. 3. 4. 5.

20. Managing Stress in the Future? Stress science needs to include the new brain science. Make stress management proactive. Acknowledge stress sensitivity. Embrace the European model. 10. Address the underlying sources of stress in your life like time pressure, relationship problems, disorganization and financial stress. 6. 7. 8. 9.

21. References Centers for Disease Control and Prevention Managing Stress http://www.cdc.gov/features/handlingstress/ Mayo Clinic Stress Basics http://www.mayoclinic.com/health/stress- management/MY00435/DSECTION=stress-relief WebMD Stress Management Topic Overview http://www.webmd.com/balance/stress-management/stress-management- topic-overview?page=2 The Future of Stress Management by James E. Porter http://www.huffingtonpost.com/james-e-porter/the-future-of-stress- mana_b_4222165.html How Blaming Others Makes Stress Worse: Own Up -- And Stress Less by Jan Bruce http://www.huffingtonpost.com/mequilibrium/dealing-with- stress_b_4235203.html 10 Ways to Worry Less by Lisabeth Saunders Medlock, Ph.D. http://www.huffingtonpost.com/lisabeth-saunders-medlock-phd/happiness- tips_b_4256914.html

22. Creative Commons This work is licensed under the Creative Commons Attribution 4.0 International License. To view a copy of this license, visit http://creativecommons.org/licenses/by/4.0/ This product was funded by a grant awarded by the U.S. Department of Labor s Employment and Training Administration. The product was created by the grantee and does not necessarily reflect the official position of the U.S. Department of Labor. The Department of Labor makes no guarantees, warranties, or assurances of any kind, express or implied, with respect to such information, including any information on linked sites and including, but not limited to, accuracy of the information or its completeness, timeliness, usefulness, adequacy, continued availability, or ownership. The Nebraska Consortium of community colleges is comprised of equal opportunity/affirmative action institutions.