Handy Pdfs & 1 Ppt About Stress Management
Now that weve covered the various stress management solutions, here are some handy downloadable PDFs for creating your personal stress management plan:
For adults and teens, this PDF Stress diary is an excellent template put together by Mindtools.com. It helps make us aware of when we stress, how we stress and how often we stress. Download the diary and make regular entries to start increasing the awareness surrounding your stress.
Its easy for stress to come and go, with us accepting its just part of our lives instead of something that needs addressing. Once we bring our awareness to these key stress components, we can start taking steps to manage it.
Once youve identified how you show stress, you can start fleshing out a plan that works best for you. This Stress management PDF will help you to put in place some solid solutions, such as social support, emotional skills, ideas for a healthy life balance, and how you can best attend to your basic needs.
Specifically for teens, this PDF is an easy to use 10-point plan put together by www.fosteringresilience.com to help manage stress. It has been broken down into four digestible parts for you to work through including:
If youre looking for a handy PPT, this Reducing Stress Presentation explains how we can best manage our stress by changing our health behaviors.
Effects Of Too Much Stress
“If constantly under stress, most of us will eventually start to function less well,” says Malaika Stoll, M.D., chief medical officer of SutterSelect. Multiple studies link chronic stress to a higher risk of heart disease, stroke, depression, weight gain, memory loss and even premature death, so “it’s important to recognize the warning signals,” she says.
Talk to your doctor about ways to manage stress if youre experiencing any of these symptoms:
- Prolonged periods of poor sleep
- Regular, severe headaches
- Unexplained weight loss or gain
- Feelings of isolation, withdrawal or worthlessness
- Constant anger and irritability
- Loss of interest in activities
- Constant worrying or obsessive thinking
- Excessive alcohol or drug use
- Inability to concentrate
Quick Stress Relief At Work
Meetings. During stressful sessions, stay connected to your breath. Massage the tips of your fingers. Wiggle your toes. Sip coffee.
On the phone. Inhale something energizing, like lemon, ginger, peppermint. While talking, stand up or pace back and forth to burn off excess energy, or take calls outside when possible.
On the computer. Work standing up. Do knee-bends in 10-minute intervals. Suck on a peppermint. Sip tea.
Lunch breaks. Take a walk around the block or in the parking lot. Listen to soothing music while eating. Chat with a colleague.
Your workspace. Place family photos on your desk or mementos that remind you of your life outside the office.
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Managing Stress During The Interview
Job interviews are stressful for most people. Even if you’ve interviewed a lot, it can still be challenging to stay calm and collected. You’re meeting new people in a new environment, and you’re trying to sell your credentials to someone who might be your next boss.
A big part of handling stress is preparation. Be sure to research the company in advance and practice answering common interview questions. The more you practice, the more comfortable youll feel in the interview.
You can also reduce stress by avoiding negative thinking . Instead, visualize having a successful interview . Do this visualization in the hours right before the interview.
Use these relaxation techniques. If you start to feel stressed just before the interview, try taking a deep breath or two to relax. During the interview, feel free to take a breath or a sip of water before answering a question. This will give you some time to compose yourself and prepare your answer.
Watch your body language. Your body language during the interview can also help convey that you’re relaxed. Try to avoid fidgeting too much. Stand up straight and look the interviewer in the eye . By appearing calm and confident, you are more likely to feel calm and confident.
Being able to effectively handle a stressful job interview will indicate to employers that you’ll also be able to handle workplace stress.
What Is The First Stage Of Stress
Alarm reaction stageThe alarm reaction stage refers to the initial symptoms the body experiences when under stress. You may be familiar with the âfight-or-flightâ response, which is a physiological response to stress. This natural reaction prepares you to either flee or protect yourself in dangerous situations.
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Get Mental Health Support In Virtua Primary Care
Virtua Behavioral Health offers mental and behavioral health services in 13 Virtua Primary Care offices throughout South Jersey. To help meet patients’ mental and emotional health needs, our primary care physicians refer their patients to licensed clinical social workers who work within the practice. These licensed professionals provide a range of psychotherapy services, including cognitive behavioral therapy and marital counseling, and treat conditions including anxiety, depression, eating disorders, mood disorders, and substance abuse.
Try Taking Inventory Of How You Respond To Stress
Lira de la Rosa recommends that you observe the following:
Once you take inventory, you might begin to notice how stress impacts you across these four dimensions. This may help you address these areas to reduce stress and help with your memory.
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Signs And Symptoms Of Stress Overload
The most dangerous thing about stress is how easily it can creep up on you. You get used to it. It starts to feel familiar, even normal. You dont notice how much its affecting you, even as it takes a heavy toll. Thats why its important to be aware of the common warning signs and symptoms of stress overload.
- Other mental or emotional health problems
- Chest pain, rapid heart rate
- Loss of sex drive
- Sleeping too much or too little
- Withdrawing from others
- Using alcohol, cigarettes, or drugs to relax
- Nervous habits
Develop A Positive Self
The way you talk to yourself matters. Harsh self-criticism, self-doubt, and catastrophic predictions aren’t helpful. If you’re constantly thinking things like, “I don’t have time for this,” and “I can’t stand this,” you’ll stress yourself out.
It’s important to learn to talk to yourself in a more realistic, compassionate manner. When you call yourself names or doubt your ability to succeed, reply with a kinder inner dialogue.
Positive self-talk can help you develop a healthier outlook. And an optimistic and compassionate conversation can help you manage your emotions and take positive action.
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Immerse Yourself In A Creative Outlet
Doing something creative that you enjoy, like cooking, baking, coloring with colored pencils or doodling, or taking pictures, can give you a break in a stressful situation. For example, cooking or baking requires focus, concentration, and physical activityespecially if you’re making bread or rolling out dough.
Tip : Bring Your Senses To The Rescue
To use your senses to quickly relieve stress, you first need to identify the sensory experiences that work best for you. This can require some experimentation. As you employ different senses, note how quickly your stress levels drop. And be as precise as possible. What is the specific kind of sound or type of movement that affects you the most? For example, if youre a music lover, listen to many different artists and types of music until you find the song that instantly lifts and relaxes you.
Explore a variety of sensory experiences so that no matter where you are, youll always have a tool to relieve stress.
The examples listed below are intended to be a jumping-off point. Let your imagination run free and come up with additional things to try. When you find the right sensory technique, youll know it!
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These Fun And Effective Ideas Will Help When Anxiety Is Getting The Best Of You
I dont know about you, but even in normal, not particularly chaotic times, I know when Im stressedmy shoulders tense up and fuse with my ears, my digestion gets wonky, and according to my boyfriend and kids, I become especially delightful to be around. Stress looks different for different people, but its usually some version of your brain and body crankily pushing back against all youre trying to manage.
The question is, what can we do to relieve stress, especially if were stuck inside? Because not to stress you out further, but both chronic and acute stress can have negative impacts on our health, and can lead us to engage in less-than-wise escapist habits.
When we think about the body on stress, its really fuel for the fight-or-flight response, says Debra Kissen, Ph.D., the co-chair of the Anxiety and Depression Association of Americas education committee and co-author of Rewire Your Anxious Brain For Teens. This is helpful when we have to get in gear to, say, lift a car off a small child or flee an ax-wielding horror movie villain. Its just that when our brain continues to feel that were in danger when were not, that stress starts to create all kinds of physical and emotional problems. Add anxietydread and worry about what may happen nextand that doesnt help our stress levels.
Thats why we asked the experts for their best stress-relieving activities that you can have at the ready, even if you cant get outside.
Can Stress Hurt Your Body
Indeed, stress symptoms can affect your body, your thoughts and feelings, and your behavior. Being able to recognize common stress symptoms can help you manage them. Stress that’s left unchecked can contribute to many health problems, such as high blood pressure, heart disease, obesity and diabetes.
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What Can Prolonged Stress Lead To
Stress is a natural reaction to many situations in life, such as work, family, relationships and money problems.
We mentioned earlier on that a moderate amount of stress can help us perform better in challenging situations,34 but too much or prolonged stress can lead to physical problems. This can include lower immunity levels,35 digestive and intestinal difficulties, e.g. irritable bowel syndrome ,36 or mental health problems such as depression.3 This means it is important to manage your stress and keep it at a healthy level to prevent long-term damage to your body and mind.
Do Progressive Muscle Relaxation
Years of research have found PMR helps reduce anxiety and calm breathing. Lie down and relax, and then tighten, hold and then release each muscle in your body, one at a time, starting with your toes and moving up to the crown of your head. Do this slowly and methodically, and dont forget the muscles of your face. It may be more relaxing to listen to someone else walk you through the exercise. Visit this link to find audio, video, and scripts that you can record and then playback to yourself.
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How To Manage And Reduce Stress
Here, we would like to start, by giving you an introduction to what stress is, what the signs of stress are, what simple steps you can take when feeling stressed and provide practical advice for preventing it, to show why we are passionate about moving towards a less stressed nation.
Tips To Manage Anxiety And Stress
Try these when you’re feeling anxious or stressed:
Fitness Tips: Stay Healthy, Manage Stress
For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity each week, 1¼ hours of a vigorous-intensity activity , or a combination of the two.
- 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
- Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
- Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
- Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find its more fun to exercise while listening to something they enjoy.
- Recruit an exercise buddy. It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
- Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.
If you are the parent of a college-aged child with an anxiety disorder, here are some tips to help with managing his or her anxiety.
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When To See Your Gp About Your Stress Levels
If you’ve tried self-help techniques and they aren’t working, you should go to see your GP. They may suggest other coping techniques for you to try or recommend some form of counselling or cognitive behavioural therapy.
If your stress is causing serious health problems, such as high blood pressure, you may need to take medication or further tests.
What Is Stress Management
Stress management is the ability to deal with stress in a healthy way. It is an absolute core competency in today’s world. When stress controls our lives, our bodies and minds resign. So it’s important that we learn everyday strategies for better stress management and regularly alternate between tension and relaxation.
We will give you a few tips on simple activities that will help you cope better with stress in everyday life:
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Procrastination As A Contributing Factor
Heres the thing about procrastination: The negative emotions you associate with a given task dont go away when you avoid that task. They feed on themselves and grow, rapidly.
Say you put off creating a work presentation. You want to impress your boss, but youre worried about meeting their high standards.
Of course, the more you delay, the less time you have to do the work. As the deadline approaches, you dont just doubt your ability to create a successful presentation. You also feel overwhelmed about the amount of work involved, and youre stressed at the thought of not getting it done in time.
You know youve created a sticky situation for yourself, but you care more about the peace of mind that avoiding the project provides. Its this fleeting peace that generally reinforces the procrastination loop.
Ask yourself: Do you actually feel calm? Probably not. Youve likely noticed an undercurrent of anxiety rippling through your waking thoughts.
And therein lies the rub. Procrastination creates a cycle thats difficult to escape, because the temporary reward of putting something off reinforces your desire to do it again even though it creates more problems.
A procrastination habit can eventually complicate the emotional concerns that triggered it in the first place.
Over time, procrastination and the loop it tends to create can lead to:
These strategies can help you break the procrastination cycle even when its an ingrained habit.
Why Is Stress Helpful
Historically, stress was our friend. It acted as a protective mechanism that warned us of danger a natural reaction that told us when to run. This response is now referred to as the fight or flight response, or the stress response. When your evolutionary ancestors saw a saber-toothed cat and ran from it, stress saved their life.
Stress has remained part of the evolutionary drive because of its usefulness in survival. When used at the right time, stress increases our awareness and improves physical performance in short bursts .
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When Does Stress Turn Into Anxiety
The feeling of being stressed can be triggered by an event that makes you feel frustrated or nervous. Anxiety is a feeling of fear, worry, or unease. It can be a reaction to stress, or it can occur in people who are unable to identify significant stressors in their life. Stress and anxiety are not always bad.
How To Best Deal With Stress
Are you the kind of person who needs stress to work well? Or do you suffer from stress and try to avoid it as much as possible?
No matter what type of person you are, each of us encounters some type of stress on a regular basis. At school, at work, or in other day-to-day matters, stress is like a shadow that follows us around and envelops us from time to time.
The question is: What can I do to get rid of stress?
In order not to be overwhelmed by the stress, it is very important to know the right way to deal with it.
Already since 1992, April is the month of stress awareness. Even though stress management is important in every month of the year, this month we pay special attention to our mental health and how to deal with stress in a positive way.
“Stress is good. You just have to learn to deal with it properly.”
Every one of us encounters some kind of stress from time to time. We all just react to it very differently. Some people suffer from sleep disturbances, unusual eating patterns, stomach problems or bad moods.
The symptoms may sound petty at first, but they can lead to more serious illnesses. Because too much stress can also lead to serious mental and physical illnesses.
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