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Stress: Causes and Effects

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Presentation on theme: "Stress: Causes and Effects"— Presentation transcript:

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A Stress Management Presentation for Use at Work, Home, or School

Our guide can help you to facilitate conversations and develop coping strategies to relieve stress and boost wellness.

Aubrey Freitas is a former Registered Behavioral Therapist (RBT) who has two Bachelor of Arts degrees from UCLA in Psychology and English. She is a Certified Resilience Peer through her work with the Depression Grand Challenge, and a lifelong mental health advocate.

Learn about our Editorial Policy .

Let's talk about stress. Everyone has experienced stress at some point and knows what it feels like to be overwhelmed. Since stress can impact your mental and physical health, it can be helpful to talk about it and find ways to navigate through difficult situations.

One way to start a conversation about stress is to host a workshop or meeting. The meeting can take place whereever you feel it might benefit the participants: your workplace, your school, or even at home. You can use the presentation below as a starting point. Not only does it address how stress affects the mind and body, but it also covers different types of stress and how to recognize the warning signs. Lastly, it offers coping strategies for anyone to use.

How to Use the Stress Management Presentation

If you've decided to host a conversation about stress management, give yourself a pat on the back. Seriously.

• Stress Management Lesson Plans
• Stress Management Group Activities
• Understanding Stress Related to Time Management

When you openly talk about life's challenges, you show others that their well-being is important and that they're not alone. In addition, it shows the people around you that you are willing and able to hold space for their needs.

There is a lot of stigma surrounding mental health. This can prevent people from reaching out for help when they need it and expressing their real experiences with stress. When you share this presentation, you give the people around you an opportunity to talk about things they may have been bottling up. Not only can this create a sense of relief, but it allows us to learn from one another and find new skills for stress management.

To use this presentation simply click "Go to File" below and then choose "Make a Copy" when prompted. Your new editable presentation will appear in that same tab within a few seconds.

Explore the Topic of Stress

Before you start your presentation, be sure to explore the slides. Make sure all of the topics that you want to address are covered. You can also take this time to print out additional materials or explore further readings that might be helpful.

Some additional topics you might want to explore are:

• Basic Strategies in Stress Management
• Stress Management and Spirituality
• 9 Ways to Practice Stress Management Every Day

At the end of your presentation, you can also share the resources with the members of your group. In addition, if the people around you seem interested, you can explore further worksheets and group activities that can help people cope as a community.

Personalize Your Presentation

Not everyone experiences the same kind of stress. There can be a wide variety of factors that cause people to be overwhelmed, whether it's their work environment, their home life, or trying to find a balance between the two.

• How to Teach Stress Management

Think about the challenges that your specific group might be experiencing. Then use this insight to personalize your presentation to fit your group's unique needs.

Some factors you might want to include are:

• Financial stress
• Specific struggles of being a single parent
• Stress when breaking habits or battling addiction, such as quitting smoking
• Work-related stress for specific professionals, such as police officers or medical students

You can also ask your group for recommendations beforehand. Simply ask them what factors in their life are a cause of stress or if there are any specific kinds of stress they're interested in learning about. Then, you can bring this information along with resources to address these needs.

Practice a Technique Together

Make time during the presentation to test out a coping strategy or two. One of the best ways to help people decide which techniques work for them is to give them some hands-on experience. This can take as little as five to ten minutes and can provide people with a reliable tool they know they can turn to whenever things become overwhelming.

Take some time during the presentation to try one of the following skills outlined in the slides:

• Controlled Breathing
• Creating a daily or weekly schedule
• Physical activity

Some activities may require materials, such as journaling or creating a schedule. Be sure to have these on hand if this is your group's chosen activity. In addition, if you choose meditation, you can use a guided meditation script or an audio meditation guide to help you along the way.

Leave Room for Questions and Comments

Another great way for people to learn from the presentation is to give your group time to speak their minds, ask questions, and share their experiences. You can pause between every few slides for questions and comments, or wait to field them all at the end of your talk. This way, the people within your group can act as resources and a support system for one another.

You can also come prepared with questions of your own to encourage participation. Some questions might include:

• How do you all usually respond when you feel stressed?
• How many times a week do you feel overwhelmed?
• What strategies do you currently use when you feel stressed?
• What are some signs that you're feeling overwhelmed?
• What's one thing you would like to improve on when it comes to stress?

If you have a small group then everyone might be able to participate in the conversation at the same time. However, if you have a large group, you might want to consider breaking out into smaller groups or partnering up.

Make it an Ongoing Conversation

People are constantly exposed to stress. One presentation is a great start, but you might want to consider further conversations. Address the topic in future meetings, check in with your group members, and ask how you all can support each other through resources and community building.

If this is your first time leading this type of conversation, just do the best you can and remember to be gentle with yourself. You're addressing a very important issue, and that's something to be proud of. Our overall well-being is important, and you're holding space and providing resources to ensure just that.

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Coping with stress

Aug 07, 2014

1.06k likes | 2.89k Views

Coping with stress. CHS 311 Personal Health . Outline: . What is stress? Stressors, and examples of such. How the body react to stressors? Negative and positive effect of stress. Stress management. Coping strategies. Relaxation techniques. .

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Coping with stress CHS 311 Personal Health

Outline: • What is stress? • Stressors, and examples of such. • How the body react to stressors? • Negative and positive effect of stress. • Stress management. • Coping strategies. • Relaxation techniques.

“The only person without stress is a dead person.”-Hans Selye(Father of stress research)

What is stress? “Any stimulus, event or demand impacting on the sensory nervous system”. “Stress is the body’s automatic response to any physical or mental demand placed on it”. Events (environmental or internal) that tax or exceed the adaptive resources of the individual Adrenaline is a chemical naturally produced in our body as a response to stress .

Most common life stressors • Major life events such as loss of a loved one or divorce. • Trauma such as sexual abuseand earthquakes. • Socio-economic stressors such as malnutrition and poverty. • Social stressors such as relationship issues, family changes, sexuality, loneliness and social phobia. • Occupational stress such as work overload, deadlines, lack of employment. • Nutritional factors such as poor eating habits, poor nutritional intake and dieting. • Substance abuse such as caffeine, alcohol, medications, smoking and drugs.

Your Body’s Responses to stress (symptoms): • Body fluid (e.g. saliva)redirected into bloodstream (Dry mouth, difficulty swallowing). • Vision may be sharpened (Visual disturbance, e.g. blurring). • Lungs work harder to provide more oxygen (Breathlessness). • Heart pumps harder and faster to send oxygen to muscles (tachycardia). • The body tries to lose heat (sweating) • Blood under the skin is sent to the muscles (pallor). • Muscles tense as they prepare to react faster (shaking).

Negative Effects of Stress 1. Physical • Weight gain/loss • Unexpected hair loss • Heart palpitations • High blood pressure 2. Emotional • Mood swings • Anxiety • Can lead to depression\Can also lead to unhealthy coping strategies (i.e. alcohol, drugs, etc)

Activity 1 • Are we saying that stress is always a problem? That it is unhealthy and negative? Yes/No. Why or why not?

Stress can be a powerful enemy, but it can only destroy us if we allow it to. Stress can also motivate us to act. Everyone has experienced at least one situation when stress has given them one or a combination of the following results: • More energy • More concentration • More creativity • More positive attitude • More enthusiasm • More self-belief • More determination

Experiencing positive emotions such as challenge, achievement, pride, and determination means that you are using stress positively. Stress can be good. • Experiencing negative emotions such as anger, fear, helplessness, and worry means that you are on the right-hand side of the Stress/Performance Curve and therefore possibly doing yourself harm. • The tolerance point is the point at which positive and healthy emotions switch to negative and unhealthy feelings.

What is stress management? • It involves any technique developed to help someone cope with or lessen the physical and emotional effects of everyday life pressure.

First step to stress management Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your procrastination, rather than the actual job demands, that leads to deadline stress. • To identify your true sources of stress, look closely at your habits, attitude, and excuses. • Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

Start a Stress Journal A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down: • What caused your stress (make a guess if you’re unsure) • How you felt, both physically and emotionally • How you acted in response • What you did to make yourself feel better

Coping Strategies There are several areas for you to consider: Be active • If you have a stress-related problem, physical activity can get you in the right state of mind to be able to identify the causes of your stress and find a solution. • Exercise won’t make your stress disappear, but it will reduce some of the emotional intensity that you’re feeling, clearing your thoughts and enabling you to deal with your problems more calmly.

Coping Strategies Take control • There’s a solution to any problem. “If you remain passive, thinking, ‘I can’t do anything about my problem’, your stress will get worse,” says Professor Cooper. “That feeling of loss of control is one of the main causes of stress and lack of wellbeing.” • The act of taking control is in itself empowering, and it's a crucial part of finding a solution that satisfies you and not someone else.

Coping Strategies Connect with people • A problem shared is a problem halved. A good support network of colleagues, friends and family can ease your work troubles and help you see things in a different way. • “If you don’t connect with people, you won’t have support to turn to when you need help,” says Professor Cooper. The activities we do with friends help us relax and we often have a good laugh with them, which is an excellent stress reliever. • “Talking things through with a friend will also help you find solutions to your problems,” says Professor Cooper.

Coping Strategies Have some ‘me time’ • The extra hours in the workplace mean that people aren’t spending enough time doing things that they really enjoy. “We all need to take some time for socializing, relaxation or exercise,” says Professor Cooper. • He recommends setting aside a couple of nights a week for some quality "me time" away from work.

Coping Strategies Avoid unhealthy habits • Don't rely on smoking and caffeine as your ways of coping. "Men more than women are likely to do this. We call this avoidance behavior," says Professor Cooper. "Women are better at seeking support from their social circle." • Over the long term, these crutches won’t solve your problems. They’ll just create new ones. "It’s like putting your head in the sand," says Professor Cooper. "It might provide temporary relief but it won’t make the problems disappear. You need to tackle the cause of your stress."

Coping Strategies Work smarter, not harder • Good time management means quality work rather than quantity. “You have to get a work-life balance that suits you,” says Professor Cooper. • Working smarter means prioritizing your work, concentrating on the tasks that will make a real difference to your work. “Leave the least important tasks to last,” says Cooper.

Coping Strategies Be positive • Look for the positives in life, and things for which you're grateful. Write down three things at the end of every day which went well or for which you're grateful. • “People don’t always appreciate what they have,” says Professor Cooper. “Try to be glass half full instead of glass half empty,” he says. • “It can be done,” he says. “By making a conscious effort you can train yourself to be more positive about life. Problems are often a question of perspective. If you change your perspective, you may see your situation from a more positive point of view.”

Coping Strategies Accept the things you can't change • Changing a difficult situation isn't always possible. If this proves to be the case, recognize and accept things as they are and concentrate on everything that you do have control over.

Relaxation techniques 1. Meditate • A few minutes of practice per day can help ease anxiety. “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller.

The process can be simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting -- out loud or silently -- a positive mantra such as “I feel at peace” or “I love myself.” Let any distracting thoughts float by like clouds.

Relaxation techniques 2. Breathe Deeply  • Give yourself a 5-minute break from whatever is bothering you and focus instead on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth.  • “Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure,” says psychologist Judith Tutin.

Relaxation techniques 3. Be Present • You rush through dinner, hurry to your next appointment, race to finish one more thing on your agenda. Now try something different: Slow down.  • “Take 5 minutes and focus on only one behavior with awareness,” says Tutin. Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food as you slowly chew. When you spend time in the moment and focus on your senses, you should feel the tension leave your body.

Relaxation techniques 4. Decompress • Place a warm heat wrap around your neck and shoulders for 10 minutes. Close your eyes and relax your face, neck, upper chest, and back muscles. Remove the wrap and use a tennis ball or foam roller to massage away tension.  • “Place the ball between your back and the wall. Lean into the ball and hold gentle pressure for up to 15 seconds. Then move the ball to another spot and apply pressure,” says Cathy Benninger.

Relaxation techniques 5. Laugh Out Loud • A good belly laugh doesn’t just lighten the load mentally. It lowers cortisol, your body’s stress hormone, while increasing brain chemicals called endorphins that boost your mood. Lighten up by tuning in to your favorite sitcom or video, reading the comics, or chatting with someone who makes you smile.

Stress is a common element of our daily life, it could harm or benefit you depending on the way you deal with it. The first step to stress management is to identify the sources of your stress, after that its up to you to choose any suitable coping and relaxation strategies

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