Stress Management: Recognizing Signs and Adopting Healthy Habits
Learn to recognize signs of stress including physical, mental, emotional, and behavioral indicators. Understand when it's time to ask for help and discover lifestyle habits that can help reduce stress. Gain insight into managing stress through proper nutrition, time management, setting priorities, and developing support systems.
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Presentation Transcript
Stress Management Workshop V
When is it time to ask for help? *When you feel trapped, like there is nowhere else to turn. *You worry excessively and can t concentrate. *The way you feel affects your sleep, your eating habits, your job, your relationships, your everyday life.
Possible Signs of Stress Migraine headaches Upset stomach High blood pressure Shortness of breath Loss of appetite Frequent or lingering colds Acne/pimples Cold sores Dizziness Lack of energy Dryness of throat and mouth
Mental or Emotional Problems Irritability No sense of humor Often on the verge of tears Crying spells Feeling that you can t cope Being suspicious of others Difficulty concentrating Making poor decisions Not being able to think Not being able to stay awake
Behavioral Problems Sleeping badly Snapping or shouting at those around you Fiddling with your hair High-pitched or nervous laughter Trembling, shaking, excessive blinking Finding it difficult to talk to people Having trouble completing tasks Overeating Drinking, smoking more than usual Grinding the teeth or clenching the jaw
Lifestyle Habits That Help Reduce Stress Don t take on more than you can handle. Try to complete one task at a time. Schedule quiet time and time for relaxation and planned activities. Be assertive and stand up for yourself-no one else will. Distinguish between situations you can control and those you cannot. Accept that fact that you can t be perfect and will not always be right.
Lifestyle Habits That Help Reduce Stress cont. . . Educate yourself about proper nutrition and how it can affect your mind and body Use time management to set priorities and allow enough time to complete a task. Eliminate something if too much is happening at once. Don t make too many life changes at once. Analyze your values, and accept yourself for who you are. Make efforts to develop close friendships and support systems. Develop a stress-management program and stick to it!
Ten Ways to Stay Mentally and Physically Healthy Validate worth~ Do things you enjoy and that bring you satisfaction and pleasure, make your life POSITIVE! Pay attention to yourself~ Be in tune with your mental, emotional and physical needs. Let go of negative emotions~ Fear, anger, resentment, envy. Don t hide your emotions. Be forgiving of yourself and others. Practice positive images~ What do I truly want in life? Focus on images of well-being.
Ten Ways to Stay Mentally and Physically Healthy cont. . . Like yourself~ And others as well, it saves you time and energy. Relationships~ Create, fun, caring, honest relationships. Make them stable and secure. Heal old wounds from past relationships. Get involved~ Make a positive contribution to your community. Do something you enjoy! Health~ Make a commitment to stay healthy. Diet, exercise, but don t become a slave to it! Look for opportunities~ For growth and learning. Be grateful. When you mess up, forgive yourself. Learn from your experiences and move on! KEEP A SENSE OF HUMOR!
Ten Commandments of Stress Thou shalt organize thyself~ Take control of the way you re spending your time and energy Thou shalt control thy environment by controlling who and what is surrounding you~ Either get rid of stress or get support for it. Thou shalt love thyself by giving yourself positive feedback~ Remember, you are a unique person who is doing the best they can. Thou shalt reward thyself by planning leisure activities into thy life~ It really helps to have something to look forward to. Thou shalt exercise thy body since your health and productivity depends on your body s ability to bring oxygen and food to its cells ~ Exercise your heart and lungs regularly 2 to 3 days a week; 20-30 minutes per day; walk, jog, bike, swim etc.
Ten Commandments of Stress cont. . . Thou shalt relax thyself by taking thy mind off your stress and concentrating on breathing, and positive thoughts~ Daydream a little, meditate, exercise, listen to music, and visit with friends and family. Thou shalt rest thyself as regularly as possible~ Sleep seven to eight hours a night. Take study breaks, rest your mind. Thou shalt be aware of thyself~ Be aware of distress signals like; insomnia, headaches, anxiety, upset stomach etc These can be signs of more serious disorders; ulcers, hypertension, heart disease. Thou shalt feed thyself; though shalt not poison thy body ~ Eat a balanced diet, avoid high calorie foods. Don t depend on drugs or alcohol or caffeine Thou shalt enjoy thyself.~ Happier people tend to live longer have few physical problems and are more productive
Stress Quiz This test will help you to evaluate your stress level. It identifies some of the key symptoms and allows you to identify which factors apply to you. Instructions: Rate each of the statements listed below on a scale of 1 to 5, when 1 is never and 5 is always. Put the appropriate number in the blank next to the statement, base your answers on how you feel at this time. Total up the points next to each statement to calculate your score. 1 =Never 2 = Rarely 3 = Sometimes 4 = Often 5 = Always
Stress Quiz I have little control or influence over my studies. My studies interfere with my family/personal life. I have too much work to do and /or unreasonable deadlines. I think there is one right way to do things. I don t receive the recognition I deserve when I do good work. It s difficult for me to express my thoughts and feelings about my studies to my instructors. I am easily irritated and or upset. I have difficulty exercising I keep things inside and don t burden others with my problems. I have witnessed or am aware of bullying (physical or verbal at my at school/in class.)
Stress Quiz I have difficulty making decisions. I tend to neglect my diet (eating regularly, eat unhealthy foods etc.) I try to do everything myself. I rush through the day and have no time left to relax. I make a big deal about everything. I spend a lot of time complaining about the past. I have troubles sleeping and/or sleep too much. I suffer from headaches and migraines. I feel tired/fatigued for no real reason. I feel as if I don t want to get up in the morning.
Stress Quiz Evaluation Scoring: 20-40 Low You have few things stressing you out in your life and/or you seem to be managing then quite well. Fairly Low You are likely experiencing some negative effects of stress. Depending on the changes and challenges in front of you, you might want learn ways to deal more effectively with the stress in your life. 61-80 Moderate You may be suffering from chronic stress, depending on you ability to deal effectively with the changes in your life. It would be advantageous to you to learn way to deal more effectively with change and to minimize the adverse effects of stress. 81-100 High You are probably suffering from some of the detrimental effects and should seek out resources to help you cope more effectively. Some of the symptoms you may be experiencing may include headaches, problems with sleeping (insomnia or sleeping too much), irritability, difficulty concentrating, depression, anxiety, difficulty balancing work and home, and indecision.
