STRESS

MANAGEMENT

WILFREDO R. REYES, MPH

What is Stress??

 A state of mental or emotional strain or tension

resulting from adverse or very demanding
circumstances.
(Oxford American Dictionary, 2008)
Further Defining Stress

 It is what you experience when you

believe you cannot cope effectively with
a threatening situation. (Elkin, 1999)

 Any change requiring adaptation.

(Davis, Eshelman, & McKay, 2000)
Sources of Stress

1. Environment
2. Social Demands & Responsibilities
3. Physiology
4. Thoughts
Examples of Stressful Situations
 School:  Work
 Homework  Finding a job
 Teachers  Coworkers
 Service learning  Not getting enough hours
 College applications  Location of the job
 AP classes  Manager
 Making up credits  Not making enough
 Other students money
 Liking your job
 Home life
 Parents
 Bills – managing money
 Siblings
 Chores
 Freedom
Examples of Social Responsibilities
 Following the law
 Taking care of siblings
 Setting an example for younger family members
 First one to graduate high school/go to college
 Helping out at home
 Help parents negotiate the rest of the world
 Bills to pay
 Helping out parents/family financially
 TIME!!!! for yourself
 Where do you go????
 How do you balance all that you have to do
 Friends
Physiology –Stressful Situations

 Not enough sleep (need 10-12 hours as a

teenager)
 Lowers your immune system
 Fall sleep in class
 Can’t think/learn less
 Impairs driving
 Not enough exercise; too much exercise
 Headaches
 Stomachaches
 Eat too much or eat bad things
Examples: Stressful Thoughts

 “I have to get this  OMG

done.’  I’m going to die

 I don’t get it. tomorrow

 Ms. Rao doesn’t like
 I’m falling behind.
me.
 It’s not my fault.
 I’m so dead right
 Why? now.
 I’m not good  Got caught
enough  What did I do
wrong?
Stress on the Job

 Long hours, commuting,

deadlines, office
politics, toxic co-
workers
 Downsizing,
reorganization, early
retirement
 Gender, ethnic/ra cial
inequality
Stress in the Home

 Family
 Marriage &
Relationships
 Finances
 Technology
Stress Response
Stress Management 101

 Breathing
 Progressive Relaxation
 Goal Setting Time Management
 Nutrition & Exercise

These are topics for future sessions!

Breathing
 Chest Breathing vs Abdominal Breathing
 Chest Breathing
 associated with anxiety or emotional stress
 breath holding, hyperventilation or constricted
breathing
 Insufficient air reaches the lungs = blood is not
properly oxygenated, heart rate and muscle tension
increase, stress response is turned on
 Abdominal Breathing
 Natural in newborn babies and sleeping adults
 Inhaled air is drawn deep into the lungs and exhaled
as the diaphragm contracts and expands
Progressive Muscle Relaxation
 Reduces pulse rate, blood pressure, perspiration, and
respiration rates
 Major premise - your body responds to anxiety
provoking thoughts and events with tension
 This tension increases the subjective experience of anxiety
 Deep muscle relaxation reduces physiological tension
and is incompatible with anxiety
Goal Setting and Time Management

 Signs of ineffective time management

 Constant rushing
 Frequent lateness
 Low productivity, energy, motivation
 Frustration
 Impatience
 Difficulty setting and achieving goals
 Procrastination
 Effective Time Management
 Focus time and energy on important activities
 Focus on doing a few things well
 Pareto’s 80-20 principle : 20% of what we do yields 80%
of the results
 Let it go!
 How do I do that?
 Clarifyyour values
 Set goals
 Develop an action plan
 Evaluate how you spend your time
 Combat procrastination
 Organize your time
Nutrition
 The average Filipino diet contains too much fat,
sugar, and sodium
 A healthy body responds better to stressors of daily
living
 Prevent and control high blood pressure, heart disease,
hypoglycemia, diabetes and obesity
 Also reduce irritability, headaches and fatigue
10 Steps to Positive Eating
1. Cut back on fats
2. Avoid too much sugar
3. Limit sodium intake
4. Eat a variety of foods
5. Eat more complex carbohydrates
6. Attain or maintain your ideal weight
7. Avoid or limit caffeine
8. If you drink, drink in moderation
9. Take a multivitamin tablet daily
10. Eat frequent, calm meals
Exercise
 Vigorous physical exertion is the natural outlet for
the body when it is in the “fight or flight” state
 Sustained activity can decrease blood pressure,
lower heart rate and slow your breathing
 Relaxes tense muscles
 Releases Endorphins
 Helps you sleep
Other Strategies to Consider
 Professional Support Services
 Assertiveness Skills
 Coping Skills
 Cognitive Strategies

 http://www.mindtools.com
 Job Stress Management Resources
Closing Comments
 Evaluate your stressors
 Create a personalized stress management program

 Lifestyle changes
 Create peace and balance in your life
 Involve friends, family, co-workers
References
Davis, M., Eshelman, E.R., and McKay, M. (2000). The Relaxation and Stress
Reduction Workbook, 5th edition. Oakland, CA: New Harbinger Press.

Elkin, A. (1999). Stress Management for Dummies. Indianapolis, IN.: Wiley

Publishing, Inc.

Wells, H. F. and Buzby, J. C. Dietary Assessment of Major Trends in U.S. Food

Consumption, 1970-2005, Economic Information Bulletin No. 33. Economic
Research Service, U.S. Dept. of Agriculture. March 2008