Christine Foster, MA, LLPC, NCC

Managing Stress

Mind Clearing

Ted Talk

Definitions of Stress

• Disruption of harmony (many components)

• Occurs as a result of the interplay of environmental situations and life events

• Mental, emotional, and physical reactions

• Crippling Vs. Healthy

• Degree dependent on perspective and perseveration

Pictorial of Stress Reaction

Environmental Components

– Harm-and-loss situations: Stress occurs because an important need is not met

– Threat situations: Likely to produce harm

– Challenge situations: Major life transitions that are opportunities for growth• Hypostress• Eustress• Hyperstress• Distress

– Perceived vs. Real

Mental Components & Emotional Components

• Two characteristics:– Appraisal of threatening situation– Worry that personal resources cannot buffer

or survive the threat

• Unpleasant emotions associated with the above characteristics

• Mediating factors?

Physiological Components

• Body’s reaction to emotional and psychological

• Fight, Flight, or Freeze– Lions, tigers, and bears, oh my!

• Cortisol production– Benefits vs. adverse effects

Signs of Stress

• What are some ways you recognize when you are feeling stressed?

• General irritability• Elevated HR and Increased BP• Increased accident proneness• Constant feeling of anxiety (for no reason)• Trembling/shaking• Changes in sleep patterns/Trouble sleeping• Changes in eating patterns• Pain/Physical problems

Stressor Environmental Mental Emotional

Personal Analysis

General Adaptation Syndrome

Stress and Illness• Prolonged exposure:

– Weakened immune system

– Change in physiology

– Emotional ramifications• Pathology, Learned helplessness

– Behavioral ramifications• Drugs, sweets, sex, risk

Personality TypesType A Personality

ImpulsiveAchievement orientedHighly competitive

Prime Candidate for Stress-related Illness!

Type B PersonalityLess driven than Type AMore relaxedLess readily frustrated and more easygoing

Personality Types, continued

• Type C Personality– Introverted– Detail-oriented– Cautious and reserved– May have trouble communicating

• Type D Personality– Negative emotions (but are not expressive)– At risk for negative health outcomes

Healthy Coping Strategies

• Cognitive Restructuring• Behavioral Modification• Journal Writing• Art Therapy• Humor• Time Management• Social Support• Exercise/Nutrition

Relaxation Techniques

• Meditation• Breath Work• Yoga• Visualization; Guided Imagery• Music Therapy• Massage Therapy• Biofeedback, Neurofeedback• Progressive Muscular Relaxation