LEARNING GOAL

This lesson aims to help the students

recognize, identify causes and manage
stress.
LEARNING OBJECTIVES
After this lesson, the students will be able to:

1. Define “stress” and “stress management”;

2. Identify the signs of stress;
3. Enumerate the causes of stress;
4. Cite the effects of stress to our body;
5. Identify strategies in coping with stress;
6. Recognize the Stress Management Strategy.
I. DEFINITION OF TERMS
Stress - is a response produced by the body when
a person is subjected to different types of
demand, whether physical, mental, or emotional.

Stress management - is a wide spectrum of

techniques and psychotherapies aimed at
controlling a person's level of stress, especially
chronic stress, usually for the purpose of
improving everyday functioning.
II. SIGNS OF STRESS:
• Physical
– Headache
– Back Pain
– Fatigue
– Aches and Pains
• Mental
– Difficulty Concentrating
– Increased Errors
– Poor Decision Making
III. What Causes Us Stress?

1. Human Indecency and Pain

- refers to the putting aside of personal
feelings and dealings with criminals and
their victims which is very challenging.

2. Internal and Personal Stressors

- Police officers often work different shifts,
sometimes on a daily rotation.
What Causes Us Stress?
3. Criminal Justice System
- working with the different agencies
within the CJS can cause stress.

4. Safety - police work is a dangerous job.

5. Administrative Stressors
- dealing with admin issues, paper
work and internal job can cause stress.
IV.A.EFFECTS OF
The following STRESS
are the effects of stress:

1. Inefficiency on the job

2. Absenteeism
3. Interpersonal relationship problems
4. High anxiety
5. Alcoholism
6. Marital problems
7. Anger and irritability
8. Depression
A. The following are the effects of stress:

9. Fears
10. Sleep problems
11. Chronic fatigue
12. Headaches and migraines
13. High blood pressures
14. Poor motivation
15. Effects on cognitive process like
memory, decision making, etc.
B. Strategies in Coping or Managing Stress

To identify your true sources of stress, look

closely at your habits, attitude, and excuses:

1. Do you explain away stress as temporary (“I

just have a million things going on right now”) even
though you can’t remember the last time you took
a breather?
B. Strategies in Coping or Managing Stress

2. Do you define stress as an integral part of

your work or home life (“Things are always crazy
around here”) or as a part of your personality (“I
have a lot of nervous energy, that’s all”).

3. Do you blame your stress on other people

or outside events, or view it as entirely normal
and unexceptional?
V. STRESS MANAGEMENT
STRATEGY
A. Avoid Unnecessary Stress

1. Learn how to say “no”

2. Avoid people who stress you out
3. Take control of your environment
4. Avoid hot-button topics
5. Pare down your to-do list
V. STRESS MANAGEMENT
STRATEGY
B. Alter the situation

1. Express your feelings instead of bottling

them up.
2.Be willing to compromise.
3.Be more assertive.
4.Manage your time better.
V. STRESS MANAGEMENT
STRATEGY
C. Adapt to the stressor

1.Reframe problems
2.Look at the big picture
3.Adjust your standards
4.Focus on the positive
5.Adjusting Your Attitude
V. STRESS MANAGEMENT
STRATEGY
D. Accept the things you can’t change

1. Don’t try to control the uncontrollable

2. Look for the upside
3. Share your feelings
4. Learn to forgive

E. Make time for fun and relaxation

V. STRESS MANAGEMENT
STRATEGY
F. Healthy ways to relax and recharge:

1. Go for a walk
2. Spend time in nature
3. Call a good friend
4. Sweat out tension with a good workout
5. Write in your journal
V. STRESS MANAGEMENT
STRATEGY
F. Healthy ways to relax and recharge:

6. Take a long bath

7. Light scented candles
8. Savor a warm cup of coffee or tea
9. Play with a pet
10. Work in your garden
V. STRESS MANAGEMENT
STRATEGY
F. Healthy ways to relax and recharge:

12. Get a massage.

13. Curl up with a good book.
14. Listen to music.
15. Watch a comedy.
16. Don’t get so caught up in the hustle and
bustle of life that you forget to take care of
your own needs.
V. STRESS MANAGEMENT
STRATEGY
F. Healthy ways to relax and recharge:

17.Set aside relaxation time.

18.Connect with others.
19. Do something you enjoy every day.
20.Keep your sense of humor.
V. STRESS MANAGEMENT
STRATEGY
G. Adopt a Healthy Lifestyle

1. Exercise regularly
2. Eat a healthy diet
3. Reduce caffeine and sugar
4. Avoid alcohol, cigarettes, and drugs. Self-
medicating with alcohol or drugs may provide
an easy escape from stress, but the relief is
only temporary
5. Get enough sleep
V. STRESS MANAGEMENT
STRATEGY

Change the Situation Change your Reaction

Avoid the stressor Adapt to the stressor

Alter the stressor Accept the stressor

 IV. PRACTICAL EXERCISE
Identify the regular stressors in your life
and the way you deal with them could help.

1. What caused your stress?

2. How you felt, both physically and
emotionally?
3. How you acted in response?
4. What did you do to make yourself feel
better?
What is your favorite
stress reliever?
QUOTATION

“Remember, most of your Stress

comes from the way you respond,
not the way Life is.
Adjust your Attitude ,and all the
extra Stress is Gone.”
SUMMARY
1. Define “stress” and “stress management”;
2. Identify the signs of stress;
3. Determine the causes of stress;
4. Determine the effects of stress;
5. Identify Stress Management Strategy;
6. Knowledge in dealing with stressful situations: the
four A’s
Questions?