Keeping All Your Balloons in the
Air”
Are you Stressed?
Feel like you are Losing It?
What Is Stress
• Stress is the body’s automatic
response to any physical or mental
demand placed on it.
• Adrenaline is a chemical naturally
produced in our body as a response
to stress .
• Fight or Flight response is illicited.
Stress…
• Researchers define stress as a physical,
mental, or emotional response to events
that causes bodily or mental tension.
Simply put, stress is any outside force
or event that has an effect on our body
or mind.
What Causes Us Stress?
While incarcerated prisoners make
twenty decisions a day, those of us
walking the streets make one
hundred & twenty decisions a day.
-Prison Fellowship
Signs of Stress
• Physical
– Headache
– Back Pain
– Fatigue
– Aches and Pains
• Mental
– Difficulty Concentrating
– Increased Errors
– Poor Decision Making
LOCUS OF CONTROL
Locus of Control
Internal External
We have control over our Environment controls
lives events
Shifting
to an Internal LOC
Realize- you always have a choice
List all possible courses of action
Brainstorm with a friend
Evaluate each item in the list
Repeat the practice in stressful situations
Use positive self-talk
Phase out phrases like ‘I have no choice’
Remember- Your attitude affects your
stress level more than you realize
Myths of Stress
• All stress is bad
• Stress will not hurt you
• What stresses you out also stresses
me out
• No symptoms, no stress
• Only major symptoms of stress are
harmful
How many hats do you wear?
• Personal
• Work Related
Managing Stress
What is your favorite stress reliever?
How Can We Manage Stress?
Live with an Attitude of Gratitude
Be Grateful for what you have.
Time Management
• Get organized
• Get structured
• Set short term goals
• Set long term goals
• Use a planner:
– daily schedule and “To Do” list
Relaxation
• Breathing: practice deep breathing
• Progressive muscle relaxation
• Guided Imagery
• Meditation
• Tapes, CDs etc.: Either something
structured (commercial) or soothing
music
• Choose and schedule it in
Cognitive (Thoughts)
• Pay attention to what you say to
yourself
• Identify negative thinking and
irrational beliefs
• Negative thinking leads to stress and
anxiety
• Teach thought-stopping techniques
• Teach affirmations
One negative thought
leads to another………..
then another………..
then another …..
Pretty soon you have ruined your entire life
Spirituality
• Church, etc
• Help others
• Spend quiet time every day
• Be thankful
• Think positively
• Put your faith to work!
"I am at peace in the midst of chaos or madness.
No person, place or thing has the power to upset me.".
Eating
• Cut down on sugar, caffeine,
processed foods
• Eat nutritiously: all food groups,
especially fresh fruits and veggies
• Eat a little every couple of hours or
so
• Eat slowly
More Ideas…
• Laugh Often
• Try a New Thing
• Cry
• Get Enough Sleep
• Exercise & Fresh Air
• Build a Support System – Friends, Family
and Co-Workers
• SAY “NO” OCCASSIONALY
Even More Ideas
• Let go of perfectionism
• Learn to be flexible
• Relax your standards
• Focus less on pleasing others and
more on pleasing yourself
• Stay away from negative people
• Surround yourself with upbeat,
flexible and fun people.
Identifying Stressors
• Situations, activities, and
relationships that cause ‘trauma’ to
one’s physical, emotional, or
psychological self
Stressors
School
Work
Family
Relationships
Legal
Finances
Health/illness
Environment
Living Situation
Personal Stress First Aid Kit
• What would you put in yours?
• I have in mine…
Ann Landers said…
“People take
advantage of
you only with
your permission”
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)
Other Helpful tips
Changing perceptions and
expectations
Break jobs/tasks into manageable
parts
Set reasonable/realistic goals
Avoid procrastination
Set boundaries
Don’t compromise your values/beliefs
Schedule “me” time
Benefits of Stress
Management
Physical health gets better
-more energy and stamina
Emotions stabilized
-positive attitude
-hopeful/happier
Ability to focus improved
-able to learn and achieve
The Key Word Is….
BALANCE
Questions?
