Stress
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STRESS STRESS MANAGEMENT
STRESS • Stress is the pressure of having too much to handle. • Everyone faces stress. • Stress is sometimes fear. • Stress is not all bad.
God Warns Us About Stress • Luke 21:34 “Be careful, or your hearts will be weighted down with dissipation, drunkenness, and the anxieties of life, and that day will close on you unexpectedly like a trap.”
WHAT’S AHEAD • • • • •
Skill Skill Skill Skill Skill
1: 2: 3: 4: 5:
Learning About Stress Getting to Know Your Stressors Taking Action Preventing and Relieving Stress Setting SMART Goals
Individuals at Higher Risk Younger adults Women in general Working mothers Less educated individuals • Divorced or widowed individuals • • • •
• The unemployed • Isolated individuals • Those without health insurance • People who live in cities
Knowing When You’re Under Stress • • • •
Physical signs Emotional signs Mental signs Behavioral signs
RECOGNIZE THE SIGNS OF STRESS • Headaches • Upset stomach • Feeling of being “uptight” • Anxiety • Irritability
• • • • •
Diarrhea Lack of energy Loss of hope Poor concentration Overeating or skipping meals
Signs of Stress Frequent colds Clumsiness Anger Feeling of powerlessness • Forgetfulness • • • •
• Indigestion • Knotted stomach • Constant errors of judgement • Inability to make decisions
FINDING OUT WHAT MAKES YOU STRESSED • • • • • •
Time pressures Major life changes Money problems Death of a loved one Loneliness Being in a crowded place
Signs of Stress • Sadness or lack of interest • Inability to sleep or oversleeping • New or increased use of tobacco products, alcohol, or other drugs • Increased chance of cancers • Panic attacks • Miscarriage • Relationship Problems • Heart Disease
WHAT’S CAUSING STRESS? 70% Family finance • 58% Lack of sleep • 41% Demands on the job •
Source: www.usatodaycareers.com
Choosing Your Response to a Stressor • • • •
Accept Avoid Alter Adapt to
MANAGING YOUR TIME
• Simplify your life. • Combine similar tasks. • Break big tasks into small tasks.
• Do just one thing at a time. • Ask for help when you need it.
MAINTAINING A HEALTHY DIET • Eat a variety of whole grains, vegetables, and fruits. • Limit intake of caffeine, nicotine, salt, and sugar.
“Too often educators skip breakfast or lunch to cut calories, drink coffee to pick them up, and excuse themselves from regular exercise program because of fatigue. Often the exhaustion at the end of the day is often due to poor nutritional habits, over reliance on stimulants, and too little vigorous exercise.”
Why Exercise? • Burns up stressrelated energy • Strengthens the immune system • Relaxes the body • Reduces muscle tension
Practicing Deep Breathing 1. Inhale through your nose while expanding the abdomen. 2. Exhale slowly through your mouth. 3. Repeat 3-5 times.
Tips For Teachers • Form social support groups at work or in the community. • Select a “Teacher’s Helper” each day. • Surround yourself with positive people. • Write down your list of things to do. • Keep a daily planner.
• Always have backups. • Live within your budget. • Delegate. • Go to bed on time and get up on time. • Still having problems, seek help.
• • • • • •
Win-Win Solution
Daily read your Bible. Communicate with the Lord daily. Listen to the Lord’s voice and obey. Take care of your body – His temple. Get plenty of rest. Turn every part of your life, possessions, thoughts and actions over to Him.
“Cast all your anxiety on Him because He cares for you.” 1 Peter 5:7
Understanding the SMART Plan Specific
Measurable Achievable Rewarding Trackable
Start, Stop, Keep • What’s one thing you’ll start doing? • What’s one thing you’ll stop doing? • What’s one thing you’ll keep doing?
Quote “Give me the strength to change what I can, to leave alone what I cannot change, and the wisdom to know the difference.”
Resources • • • •
American Institute of Stress 1-914-963-1200 www.stress.org American Psychological Association 1-202-336-5500 www.apa.org Dr. Koop’s Community (Dr. C. Everett Koop’s Site) www.drkoop.com Internet Mental Health 1-604-876-2254 www.mentalhealth.com
•
Mental Health Net 1-614-764-0143 www.cmhc.com
•
National Mental Health Association 1-800-969-6642 www.nmha.org
•
National Mental Health Consumers’ Self-Help Clearinghouse 1-800-553-4539 www.mhselfhelp.org
STRESS • Stress is the pressure of having too much to handle. • Everyone faces stress. • Stress is sometimes fear. • Stress is not all bad.
God Warns Us About Stress • Luke 21:34 “Be careful, or your hearts will be weighted down with dissipation, drunkenness, and the anxieties of life, and that day will close on you unexpectedly like a trap.”
WHAT’S AHEAD • • • • •
Skill Skill Skill Skill Skill
1: 2: 3: 4: 5:
Learning About Stress Getting to Know Your Stressors Taking Action Preventing and Relieving Stress Setting SMART Goals
Individuals at Higher Risk Younger adults Women in general Working mothers Less educated individuals • Divorced or widowed individuals • • • •
• The unemployed • Isolated individuals • Those without health insurance • People who live in cities
Knowing When You’re Under Stress • • • •
Physical signs Emotional signs Mental signs Behavioral signs
RECOGNIZE THE SIGNS OF STRESS • Headaches • Upset stomach • Feeling of being “uptight” • Anxiety • Irritability
• • • • •
Diarrhea Lack of energy Loss of hope Poor concentration Overeating or skipping meals
Signs of Stress Frequent colds Clumsiness Anger Feeling of powerlessness • Forgetfulness • • • •
• Indigestion • Knotted stomach • Constant errors of judgement • Inability to make decisions
FINDING OUT WHAT MAKES YOU STRESSED • • • • • •
Time pressures Major life changes Money problems Death of a loved one Loneliness Being in a crowded place
Signs of Stress • Sadness or lack of interest • Inability to sleep or oversleeping • New or increased use of tobacco products, alcohol, or other drugs • Increased chance of cancers • Panic attacks • Miscarriage • Relationship Problems • Heart Disease
WHAT’S CAUSING STRESS? 70% Family finance • 58% Lack of sleep • 41% Demands on the job •
Source: www.usatodaycareers.com
Choosing Your Response to a Stressor • • • •
Accept Avoid Alter Adapt to
MANAGING YOUR TIME
• Simplify your life. • Combine similar tasks. • Break big tasks into small tasks.
• Do just one thing at a time. • Ask for help when you need it.
MAINTAINING A HEALTHY DIET • Eat a variety of whole grains, vegetables, and fruits. • Limit intake of caffeine, nicotine, salt, and sugar.
“Too often educators skip breakfast or lunch to cut calories, drink coffee to pick them up, and excuse themselves from regular exercise program because of fatigue. Often the exhaustion at the end of the day is often due to poor nutritional habits, over reliance on stimulants, and too little vigorous exercise.”
Why Exercise? • Burns up stressrelated energy • Strengthens the immune system • Relaxes the body • Reduces muscle tension
Practicing Deep Breathing 1. Inhale through your nose while expanding the abdomen. 2. Exhale slowly through your mouth. 3. Repeat 3-5 times.
Tips For Teachers • Form social support groups at work or in the community. • Select a “Teacher’s Helper” each day. • Surround yourself with positive people. • Write down your list of things to do. • Keep a daily planner.
• Always have backups. • Live within your budget. • Delegate. • Go to bed on time and get up on time. • Still having problems, seek help.
• • • • • •
Win-Win Solution
Daily read your Bible. Communicate with the Lord daily. Listen to the Lord’s voice and obey. Take care of your body – His temple. Get plenty of rest. Turn every part of your life, possessions, thoughts and actions over to Him.
“Cast all your anxiety on Him because He cares for you.” 1 Peter 5:7
Understanding the SMART Plan Specific
Measurable Achievable Rewarding Trackable
Start, Stop, Keep • What’s one thing you’ll start doing? • What’s one thing you’ll stop doing? • What’s one thing you’ll keep doing?
Quote “Give me the strength to change what I can, to leave alone what I cannot change, and the wisdom to know the difference.”
Resources • • • •
American Institute of Stress 1-914-963-1200 www.stress.org American Psychological Association 1-202-336-5500 www.apa.org Dr. Koop’s Community (Dr. C. Everett Koop’s Site) www.drkoop.com Internet Mental Health 1-604-876-2254 www.mentalhealth.com
•
Mental Health Net 1-614-764-0143 www.cmhc.com
•
National Mental Health Association 1-800-969-6642 www.nmha.org
•
National Mental Health Consumers’ Self-Help Clearinghouse 1-800-553-4539 www.mhselfhelp.org
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