Stress Stress ManagementManagement
MCPSMCPS Employee Assistance ProgramEmployee Assistance Program
240-314-1040240-314-1040
MCPS MCPS Employee Assistance ProgramEmployee Assistance Program
Assessment, short-term counseling and referralAssessment, short-term counseling and referral Problem types Problem types CostCost EligibilityEligibility ConfidentialityConfidentiality Other services: workshops, crisis response, Other services: workshops, crisis response,
newsletter, access point to mediationnewsletter, access point to mediation Times/locationTimes/location
OutcomesOutcomes
To identify personal stressorsTo identify personal stressors
To understand the physiological To understand the physiological impact of stress on our bodies and impact of stress on our bodies and mindmind
To learn and practice stress To learn and practice stress management techniques to cope management techniques to cope more effectively with stressmore effectively with stress
Get relaxed!Get relaxed!
Biodot Color KeyBiodot Color KeyMore Relaxed
Less Relaxed
What causes YOU What causes YOU stressstress??
What is “stress”What is “stress”
The original The original definition of stress definition of stress was by Hans Selye, was by Hans Selye, who coined the who coined the term as it is term as it is presently used, presently used, was, "the non-was, "the non-specific response specific response of the body to any of the body to any demand for demand for change". change".
FIGHTFIGHTOrOr
FLIGHTFLIGHT
Physiological Response to StressPhysiological Response to Stress
Stress hormones released Stress hormones released Increased heart rate Increased heart rate Increased blood pressure Increased blood pressure Increased rate of breathingIncreased rate of breathing Blood rushes to vital organsBlood rushes to vital organs Digestive system shuts down Digestive system shuts down Muscles tenseMuscles tense
Effects of Small Increase of Effects of Small Increase of CortisolCortisol
Quick burst of energy for survivalQuick burst of energy for survival Heightened memory functionsHeightened memory functions Burst of increased immunityBurst of increased immunity Lower sensitivity to painLower sensitivity to pain Helps maintain homeostasis in the bodyHelps maintain homeostasis in the body
Effects of Prolonged Increase of Effects of Prolonged Increase of Cortisol LevelsCortisol Levels
Impaired cognitive performanceImpaired cognitive performance Suppressed thyroid functionSuppressed thyroid function Blood sugar imbalancesBlood sugar imbalances Decreased bone densityDecreased bone density Decrease in muscle tissueDecrease in muscle tissue Higher blood pressureHigher blood pressure Lowered immunityLowered immunity Increased belly fat > heart attack, Increased belly fat > heart attack,
stroke, cholesterol issuesstroke, cholesterol issues
How Does Stress Effect You?How Does Stress Effect You?Stress SignalsStress Signals
Physical SymptomsTight neck and shouldersPounding heartChest painHeadachesHigh blood pressureDiarrheaConstipationFatigue
EmotionsDepression AngerIrritabilityLow self esteemApathyimpatience
BehaviorNegativityIncrease in smokingIncrease in drinkingReckless drivingForgetfulnessDrug useOvereatingUndereating
What do YOU do to Combat What do YOU do to Combat Stress?Stress?
Stress Management Stress Management TechniquesTechniques
AAAbc’sAAAbc’s
RelaxationRelaxation
– deep breathingdeep breathing
– progressive muscle progressive muscle relaxationrelaxation
– guided imageryguided imagery
AAAbc’s TechniqueAAAbc’s Technique AAlter the stressor:lter the stressor:
– direct communicationdirect communication– problem solvingproblem solving– time managementtime management
AAvoid the stressor:void the stressor:– remove yourself from the situationremove yourself from the situation
AAccept the stressor by:ccept the stressor by:– bbuilding your uilding your resilienceresilience– cchanging your perceptionhanging your perception
RelaxationRelaxation
Deep BreathingDeep Breathing
Progressive Progressive Muscle Muscle RelaxationRelaxation
Guided imageryGuided imagery
http://www.montgomeryschoolsmd.org/departments/eap/topics/stressmgmt.shtm
Make a list of Make a list of stress-bustersstress-busters
Activities that cost under Activities that cost under $5 and take less than 5 $5 and take less than 5
minutesminutes
Thanks for coming!Thanks for coming! For more information about the EAP, For more information about the EAP,
contact us at contact us at 240-314-1040240-314-1040
or visit our website ator visit our website athttp://www.mcps.k12.md.us/departments/eaphttp://www.mcps.k12.md.us/departments/eap
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