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Address Stress Brochure

Address Stress Brochure

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Published by Amanda Cook
A brochure to accompany the Addressing Stress presentation created by MHA-EM
A brochure to accompany the Addressing Stress presentation created by MHA-EM

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Published by: Amanda Cook on Dec 18, 2012
Copyright:Attribution Non-commercial

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10/17/2013

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A practical guide for reducingstress and improving your life
Imagine driving on a sunny day, listening to a great song on theradio, when you crest a hill and see nothing but red taillightsstretching to the horizon. Road construction has brought trafcto a standstill and you’ll be late or a meeting.Why is it that some people simply relax ater calling ahead totheir appointment while others fnd themselves pounding onthe steering wheel and shouting?Each o us has a unique reaction to stress, which is defned asthe body’s automatic response to a demand or change.It is impossible to avoid all sources o stress, and you wouldn’twant to. Our lives are ull o physical and mental challengesthat allow us to demonstrate our talents and provide satisyingrewards. There are also good orms o stress response that canquicken reaction time when we fnd ourselves in a hazardoussituation, such as pulling back rom a hot stove or moving awayrom a speeding vehicle.Problems arise when our personal coping mechanisms ail torecognize the dierence between lie-threatening situationsand standard, day-to-day stressors. We can eel anger, anxietyor depression because o events like employment issues andtrafc jams that are beyond our control. Without an appropriateoutlet, these stressors can have a serious negative eect onpersonal happiness and physical health.The good news is that it is possible to learn to handle lie’schallenges in a productive way.This guide is intended to teach you to identiy your personalstress warning signs and triggers, then develop a plan ormanaging them. You will see how to implement your plan,evaluate its success, and gain additional help when it’s needed.The path to sel improvement is accomplished throughsmall, manageable steps. It is our hope you will take thetime to understand how caring or yoursel can create ahappy, healthy and well-balanced lie.And that you will discover your personal power toachieve peace o mind.
 
DID YOU KNOW?
 A survey of Americans found that one-thirdof people are living with extreme stress.39% of adults reported their stress hasincreased in the past year.44% of adults say their stress has
increased over the last ve years.
When stress occurs, only 29% of adultssay they are doing an excellent or good job of managing or reducing it.Source:
The American Psychological  Association
 Addrss
 
Sress
... A .
 Peace of Mind 
  D 
 
Th4 StsforRducing Strss
Q:
 
What are the signs and symptoms oelevated stress?
A:
 
Being able to recognize your personal signso stress can help you manage your responsemore quickly. A ew o the most commonsymptoms include:Physical
•Tightnessinneckandshoulders•Backpain•Sleepdifculties•Tirednessorfatigue•Racingheartbeatorpalpitations•Sweating•Ringinginears•Dizzinessorfainting•Stomachache•Diarrheaorconstipation•Lossofinterestinsex
Behavior
•Grindingteeth•Inabilitytocompletetasks•Overlycriticalattitude•Fidgeting•Overuseofalcohol•Emotionaleating•Fistclenching•Irritability•Boredom•Depression
Intellectual
•Continualworry•Troublethinkingclearly•Lossofcreativity•Indecisiveness•Lossofsenseofhumor
IDENTIFY
Know your warning signs
I.D.E.A.
Q:
 
How can learning to manage my stressbenet me?
 
A:
 
When your needs are taken care o, you arestronger and more resilient to stress. Improving yourpersonal coping mechanisms can have a positive impacton your overall wellness while also improving yourrelationships with those around you. Moderate amountso well-managed stress can yield the ollowing benefts:
•Protectionagainstsomediseasesofaginglike
Alzheimer’s by keeping the brain cells working atpeak capacity
•Suppressionoftheproductionofestrogen–which
could help prevent breast cancer
•Moderatestresslevelsbeforesurgeryleadtobetter
recovery than high or low levels
•Short-termstressincreasesactivityinimmunecells
that boost the body’s deensesYour decision to make managing your stress a prioritywill put you on the path to a happier, healthier lie.Remember, you are worth it!
DECIDE
Make yourself a priority 
 
Q:
 
How do I make these changes permanent?
 
A:
 
Establishingnewbehaviors–whetherit’seatingmorehealthfullyorteachingyourselftorelax–isachallengeatrst.Developingaroutinecanhelpmakenewbehaviorsstick.
Q:
 
W
hat i I nd mysel slipping rom my plan?
 
A:
 
Trynottofeeldiscouraged.Figureoutwhatgotin
the way and ask yoursel what you could change to make
iteasiertogobacktoyourplan.Focusonwhatmadeyou
eel good and how you can repeat those behaviors.
Q:
 
I elt overwhelmed by making these changes.What should I do?
A:
 
Sometimesjustthinkingaboutundertakingpersonal
improvement can be stressul. Rather than deciding thatmaking a change is not or you, pick one problem you eelyou can manage and place your ocus there. You can add toyour eorts as you go along.
Q:
 
What i I could use some help?
A:
 
Findingafriendyoufeelcomfortablewithcanbe
an important tool in managing stress. Making these
connectionscanbesimilartondingaworkoutpartner–
they help you stay motivated and on-target with your goals.
Q:
 
What i this isn’t working?
A:
 
Gettingtheassistanceofamentor,spiritualleader,
or proessional counselor can sometimes make a hugedierence over working things out by yoursel. It cansave time as well as show you new points o view, providevaluable tips and techniques, and help keep you on track.
Seethebackofthisguideforourcontactinformatio
n.
ASSESS
Look at your progress
START SImple
Consider the following strategies if you nd yourself in an
immediate stress crisis:
Take a quick break to rejuvenate your mind. You could takea short walk, look at or listen to something that is inspiringto you, or practice focused breathing techniques.Talk your situation over with someone you trust who is both
supportive and empathetic.
Connect with others who can help buffer some of the
negative effects of stress.
Look for humor in the situation; when used appropriately, it
is a great way to diffuse tension.
STReSS SOS
Mental and physical wellness is completely entwined.
You can’t think well if your body is hurting, and vice
versa. Fortunately, you can have an immediate impact
on your wellbeing by taking some small, simple steps.
Professionals recommend focusing on:
EatING
- Try making incremental changes toyour diet; low blood sugar can cause anxiety andirritability while too much food can make you feel
lethargic.
tip fr eing well
: try eating small
meals throughout the day to keep your blood sugar
level and give yourself balanced energy.
MovING
– Exercise is an effective way to liftmood, increase energy, sharpen focus, and relaxboth mind and body.
tip  ge ming
: Park yourvehicle farther away from entrances or take the
stairs instead of the elevator.
REStING
- Being well rested facilitatesmaintaining emotional balance.
tip fr impringres
: Set a regular bedtime or establish a timewhen all screens (television, computer, etc.) mustbe turned off so the mind has time to relax.
Q:
 
I’ve decided I want to do a better jobmanaging my stress. What now?
A:
 
Having a plan can help you manage situations and
preventstressfrombuilding.Circleyoursymptomsfrom
the list in the frst section and, whenever you noticeyoursel experiencing them, do the ollowing:
•
Stop and breathe
•
Refect
–Trytoidentifyaneventorsituationthat
triggered your stress.
•
Keep a journal
–Writedownwhatcausedthe
stress, how you elt physically and emotionally,how you acted in response, and what you did tomake yoursel eel better.
•
Make time or yoursel
- Your need orrelaxation and recreation is vitally important.Nearly all stress-reducing activity has immediatebenefts such as increased physical well-being,increased energy, increased alertness, andimprovement in emotional wellness. Thesebenefts increase with consistent practice.
ExECUTE
Take steps to achievehappiness and health

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