STRESS & STRESS MANAGEMENT:

PRACTICAL SOLUTIONS

Presented by:Presented by:

Professor Steven P. DionProfessor Steven P. Dion

Sport, Fitness and Leisure StudiesSport, Fitness and Leisure Studies

Spdion@yahoo.comSpdion@yahoo.comwww.salemstate.edu/~sdionwww.salemstate.edu/~sdion

So… What is Stress? Stress occurs when there is a substantial Stress occurs when there is a substantial

imbalance between the demands placed on imbalance between the demands placed on you and your response capability under you and your response capability under those conditions, and where the failure to those conditions, and where the failure to meet those demands has important meet those demands has important consequences.consequences. STRESS CAUSES MORE STRESSSTRESS CAUSES MORE STRESS

SIMPLY PUTSIMPLY PUT - Stress - Stress is our bodies is our bodies mental and physical response to change. mental and physical response to change.

What Would Life Be Like Without Stress?

Life would be Life would be BORINGBORING!!!!We’d probably be dead or really dumb.We’d probably be dead or really dumb.

Stress and our response to stressors has Stress and our response to stressors has enabled us to be what we are today.enabled us to be what we are today.

Without it – we couldn’t learn and/or Without it – we couldn’t learn and/or adapt.adapt.Eustress (good) and Distress (bad)Eustress (good) and Distress (bad)

WHEN STRESS GETS IN THE WAY

How does stress How does stress negativelynegatively impact your life impact your life today, tomorrow, 10-20 years from now?today, tomorrow, 10-20 years from now?

AcuteAcute & & Chronic StressorsChronic Stressors Acute stressAcute stress – immediate – reactionary – immediate – reactionary Chronic stressChronic stress – over a period of time = – over a period of time =

causes us causes us STRAINSTRAIN

Physiological Response to Stress Acute Stressors:Acute Stressors:

We are animals designed to cope with this type We are animals designed to cope with this type of stress. Fight / Flight / F---- & F---- responseof stress. Fight / Flight / F---- & F---- response

SURVIVAL OF THE FITISTSURVIVAL OF THE FITIST Activation of the Stress Response:Activation of the Stress Response:

ADRENALIN RELEASEADRENALIN RELEASEHR/ BP/ Sweat / HR/ BP/ Sweat /

Muscle Tension/ Muscle Tension/ Increased Metabolism, Increased Metabolism, Sugar & Fat Release etc. Sugar & Fat Release etc.

A 3-5 minute life or death explosion.A 3-5 minute life or death explosion.

Chronic Stressors:Chronic Stressors: We are not optimally suited to cope with We are not optimally suited to cope with

everyday nagging stressors without a release.everyday nagging stressors without a release. Our own defense mechanisms are making many Our own defense mechanisms are making many

of us sick.of us sick. So – Stress can manifest itself in many ways in So – Stress can manifest itself in many ways in

your life. For example:your life. For example: Fatigue, Illness, Anxiety, Cranky & Moody, Fatigue, Illness, Anxiety, Cranky & Moody,

Argumentative, Forgetfulness, Argumentative, Forgetfulness, Muscle Tension, Headaches, Muscle Tension, Headaches, Depression, & Feeling just Depression, & Feeling just plain CRAZY sometimes.plain CRAZY sometimes.

So.. What can we do about it?So.. What can we do about it?Identify the stressorsIdentify the stressorsMake a decision to either: ignore it, co-exist Make a decision to either: ignore it, co-exist

with it, or change itwith it, or change it Sometimes the stressor dictates the reactionSometimes the stressor dictates the reaction

You may not want to quit your job, get a You may not want to quit your job, get a divorce or leave your family – but divorce or leave your family – but sometimes you need a break or an sometimes you need a break or an alternative. alternative.

Realize – Realize – You Come FirstYou Come First – You MUST – You MUST BECOME your number one priorityBECOME your number one priority

Taking ActionTaking Action Recognize what’s causing the stressRecognize what’s causing the stress Decide on an actionDecide on an action Examine the consequences of your action Examine the consequences of your action

or lack ofor lack of Take action – either: ignore, cope, Take action – either: ignore, cope,

eliminateeliminate Monitor your progressMonitor your progress Reevaluate the outcomes of your actionsReevaluate the outcomes of your actions Reward yourself **Reward yourself **

STRESS MANAGEMENT PRACTICES

Traditional MethodsTraditional Methods

Exercise / YogaExercise / Yoga

Diet habitsDiet habits

MassageMassage

Religion/SpiritualityReligion/Spirituality

CommunicationCommunication

AlcoholAlcohol

Smoking (?)Smoking (?)

Alternative MethodsAlternative MethodsRolfingRolfing

AcupunctureAcupunctureAcupressureAcupressureReflexologyReflexologyLight therapyLight therapySound therapySound therapy

Meditation Meditation RelaxationRelaxation

HUMOR -HUMOR - The Ultimate Stress Reliever The Ultimate Stress Reliever Look for the laughter in your lifeLook for the laughter in your life Use humor as a problem solving toolUse humor as a problem solving tool Live a happier, healthier humor-filled lifeLive a happier, healthier humor-filled life Treat yourself with kindnessTreat yourself with kindness Smile at your imperfectionsSmile at your imperfections Find people to laugh with every dayFind people to laugh with every day Recognize change is hardRecognize change is hard Prepare for predictable stressorsPrepare for predictable stressors Laugh at the things you can’t controlLaugh at the things you can’t control

Look for the humor in your lifeLook for the humor in your life Humor is a skill that we need to practiceHumor is a skill that we need to practice We take ourselves too seriouslyWe take ourselves too seriously

Use humor as a problem solving toolUse humor as a problem solving tool Humor is being able to recognize two varying Humor is being able to recognize two varying

view points at the same timeview points at the same timeA joke is a problem with a unique solutionA joke is a problem with a unique solution

Live a happier, healthier humor-filled lifeLive a happier, healthier humor-filled life Humor helps build a stronger mind, body and Humor helps build a stronger mind, body and

spiritspirit

Treat yourself with kindnessTreat yourself with kindness We are more comfortable with negativityWe are more comfortable with negativity Negativity is contagious and rewardedNegativity is contagious and rewarded

When you’re down – people ask what’s When you’re down – people ask what’s wrong.wrong.

Smile at your imperfectionsSmile at your imperfections Distorted view of yourself Distorted view of yourself

(That’s not my voice?)(That’s not my voice?) Negative Self-Talk – easy to doubt yourself Negative Self-Talk – easy to doubt yourself

(The misdirected wave)(The misdirected wave) Find people to laugh withFind people to laugh with

Gravitate to those who make you laugh and Gravitate to those who make you laugh and shy away from those who bring doubt and shy away from those who bring doubt and misery into your life. misery into your life.

Recognize – Change is hardRecognize – Change is hard Realize the only person you can change is Realize the only person you can change is you.you.

Toilet paper role directionToilet paper role direction We are creatures of habit (the 3 minute routine)We are creatures of habit (the 3 minute routine)

Prepare for predictable stressorsPrepare for predictable stressors (CRUNCH TIME) (CRUNCH TIME) Time constraints on our lives. Time constraints on our lives.

Technologies leashTechnologies leash Pictures and mementos to educe emotions of Pictures and mementos to educe emotions of

happinesshappiness To our memory – an emotion is as real as the event To our memory – an emotion is as real as the event

itselfitself Laugh at the things you can’t controlLaugh at the things you can’t control

Stress caused by 2 main things – fear and your Stress caused by 2 main things – fear and your choices of how to handle that situation.choices of how to handle that situation.

Local Resources

Exercise Exercise – Right here at the YMCA – see – Right here at the YMCA – see BrandiBrandi

Massage TherapyMassage Therapy – Right here at the – Right here at the YMCA- Tracy Anderson & Jenn WalshYMCA- Tracy Anderson & Jenn Walsh

AcupunctureAcupuncture – Wellspring – Regina – Wellspring – Regina Gibbons – 781-639-0037 - MarbleheadGibbons – 781-639-0037 - Marblehead

PsychotherapistPsychotherapist – Marblehead Counseling – Marblehead Counseling Center – 781-631-8273 – sliding scale feeCenter – 781-631-8273 – sliding scale fee

ANY QUESTIONS

THANK YOU FOR COMING & THANK YOU FOR COMING & ENJOY THE HOLIDAY SEASONENJOY THE HOLIDAY SEASON