STRESS TAMING

The University Faculty/Staff Assistance Program700 Ackerman Road., Suite 580

292-17091-800-678-6265

Lisa M. Borelli LISW

DEFINE STRESS

Stress can be defined as a perception of a threat and also the perception that you can not deal with the threat

Positive stress Distress Perceptions can change with

information and experience

WORK/LIFE STRESS

60%-90% of doctor’s visits are stress related

Practical problem Emotional hook How we think about stress can

influence our mood Assets: Breathing and thoughts

THE STRESS RESPONSE Fight or Flight Perceived Stress Central Nervous

System Stress Hormones Increase in BP, pulse,

breathing and metabolism, muscle tension, glucose and negative mood states.

Decrease in immune response

Decrease in ability to focus and concentrate

Short term memory Stress related illness Prolonged exposure Premature aging

THE RELAXATION RESPONSE

Physiological state of deep rest

Parasympathetic Nervous System

Create a memory of relaxed mind/body state

Practice makes perception change

Benefits: short term can lower stress response symptoms

Benefits: long term can have a cross over effect, counteract stress response, act as a hormone block and develop a resiliency to stress

RELAXATION TECHNIQUES Mindfulness Yoga Gentle stretching Progressive

muscle relaxation Guided imagery

Qi Gong Tai Chi Paced breathing

and focus Spiritual practice Meditation

STRESS WARNING SIGNS Physical Behavioral Emotional

Cognitive Spiritual Relational

SLEEP HYGIENEEstablish sleep-wake time

Avoid naps in daytime

Hot bath or shower

Avoid fluids before bedtime

Use bed for sleep, not watch TV

Exercise early in the day

Ask MD about melatonin

Clock out of view

Quiet, dark and cool

Relaxation routine

After 30 minutes, get up

Caffeine and alcohol

BEHAVIORAL COPING SKILLS Relaxation response Exercise Nutrition Music Prayer/Meditation Journaling Social Support Light Acupuncture

Humor Stress Hardiness Paced Breathing Empathy Mindfulness Optimism Self-esteem/mood

management Massage

RESILIENCY TRAINING

Nurture connections/increase flexibility Look for opportunities Have a hopeful outlook Develop mood management skills Accept changes in life Keep things in perspective Learned behavior, thought and actions

REGULAR EXERCISE Sleep/rest better Manage stress and

pain Achieve healthy

weight Help prevent type

2 diabetes Strong

bones/muscles

Strengthens your cardiovascular and respiratory systems

Reduce risk of certain cancers

Improve quality of life

Can help build healthy relationships

CAUSES OF STRESS Environmental Economic Relational Physical

People issues Work load Work/Life issues Illness

COMMUNICATION GUIDELINES

Acknowledged Listened to Understood Develop your emotional quotient Assertiveness Training Win/Win Content, Appearance & tone of voice

COMMUNICATION CON’T

Internal dialogue Supportive Noticing Self-awareness Self-esteem Use flexibility

Respect others Direct and open Resolve conflicts Achieve goals Active listening Turn taking

“WHILE WE MAY NOT BE ABLE TO CONTROL ALL THAT HAPPENS TO US, WE CAN CONTROL WHAT HAPPENS INSIDE US.”

-Benjamin Franklin

COGNITIVE COPING SKILLS Optimistic outlook Stop-Breathe-

Reflect-Choose Brief relaxation

exercises Positive self-talk

Negative stress cycle

Reframing thoughts to be more accurate

Distortions Identify underlying

beliefs Use cost-benefit

analysis

SELF-INVENTORY Physical and positive self-care habits that

help me relieve tension on a daily basis Your support circle Action skills I can use to change the

situation Attitudes/beliefs that help me view the

situation differently One or two life experiences that have

taught me to manage stress

REVIEW Physiology Stress response Relaxation

response Signs/Symptoms Benefits Sleep hygiene Behavioral coping

skills

Stress hardiness Resilience Exercise Communication Cognitive coping

skills Reframing Self-inventory

To experience a short relaxation exercise go to www.osumhcs.com/ufsap

Click on the Stress Taming CD picture to download track two. This will play an

audio version of the relaxation exercise.Don’t forget to track your 15 points on

Your Plan For Health!