Managing Stress

“There cannot be a stressful crisis next week. My schedule is

already full.”- Henry Kissinger

Where does stress come from?

• Work• Family/home• Finances• Illness • Loss/grief• Changes (big or small)

A Broader Definition…

• The nonspecific response of the body to any demand made upon it.

A Broader Definition…

• The nonspecific response of the body to any demand made upon it.

• Symptoms of stress:– Physical – Mental– Emotional

A Broader Definition…

• The nonspecific response of the body to any demand made upon it.

• Physical – illness or injury• Emotional – marriage or

fight• Mental – work or education

How Stressed Are You?

• “Adult Stress Scale”• Record the stresses you

have experienced in the past 12 months.

Adult Stress Scale

Stress Event Value

Death of Spouse 100

Divorce 73

Marital Separation 65

Jail term 63

Death of a close family member

63

Adult Stress Scale (continued)

Stress Event Value

Personal injury or illness

53

Marriage 50

Fired at work 47

Marital reconciliation 45

Retirement 45

Adult Stress Scale (continued)

Stress Event Value

Change in health of family member

44

Pregnancy 40

Sex difficulties 39

Gain of a new family member

39

Business readjustments

39

Adult Stress Scale (continued)

Stress Event ValueChange in financial state

38

Death of a close friend

37

Change to a different line of work

36

Change in # of arguments with spouse

35

Mortgage over $50,000

31

Adult Stress Scale (continued)

Stress Event Value

Foreclosure of mortgage 30

Change in responsibilities at work

29

Son or daughter leaving home

29

Trouble with in-laws 29

Outstanding personal achievements

28

Adult Stress Scale (continued)

Stress Event ValueSpouse begins or stops work

26

Begin or end school 26

Change in living conditions

25

Revision of personal habits

24

Trouble with boss 23

Change in work hours or conditions

20

Adult Stress Scale (continued)

Stress Event Value

Change in residence 20

Change in school 20

Change in recreation 19

Change in religious activities

19

Change in social activities 18

Adult Stress Scale (continued)

Stress Event Value

Loan less than $50,000 17

Change in sleeping habits 16

Change in # of family get-togethers

15

Change in eating habits 15

Vacation 13

Holidays 12

Minor violation of the law 11

Your Score

• Add applicable event values to find your total.

• Why 12 months? Effects of life changes carry over for long periods of time.

• What is your total?

What does it mean?

Score Stress/Risk Level

<149 Low

150-200 Mild

200-299 Moderate

>300 Major

Coping with Stress

• Moderate physical activity• Locate the source• Share your feelings• Know your limits• Roll with the punches• Take care of yourself

Take a Vacation!

• “In 2005, Americans threw away an estimated 415 million vacation days.”

• Relaxation tips:– Leave the laptop at home– Pick a sunny spot– Schedule a week or more

Don’t Worry, Be Happy!

• Characteristics of happy people?

• Genetics• Health• Social life• Relationships

Don’t Worry, Be Happy!

• A few more things you can do:– Quit comparing – Give back– Focus on the positives

Take Control of Your Stress

• Stress can be positive• When stress turns negative

– Take control – Determine its source– Make a plan