Stress occurs when there are more demands on the body than it is accustomed to. When stressed, the body responds as if in danger by increasing heart rate, breathing rate, and energy levels. While some stress can be helpful, overstress can cause physical issues like headaches and weaken the immune system. Managing stress involves identifying stressors, reducing stress levels through healthy coping mechanisms like exercise, and keeping a stress journal. The document provides a stress test and various examples of stressful situations and how to change, adapt to, or avoid the stressors.

1. Stress Management

2. What exactly is Stress???
Stress is what you feel when
you have to handle more
than you are used to

3. What Happens When You’re Stressed?
 Body responds as though
you’re in danger
 Body makes hormones that
speed up your heart
 You breathe faster
 May cause a burst of energy
(anxiety)
 *some stress is helpful
-winning a race
-finishing a job on time

4. Being Overstressed
 It may cause headaches,
upset stomach, back pain,
or trouble sleeping
 It can weaken your immune
system making it harder to
fight off disease
-may worsen an existing
ailment
 Relationship may suffer, you
may not do as well at school
or work

5. What Can You Do About Stress?
 Find out what is
causing the stress in
your life
 Look for ways to reduce
the amount of stress in
your life
 Learn healthy ways to
relieve stress

6. How do you figure your stress
level???
 Stress can stem from many
places
-Death in the family
-Getting married
-Having a baby
 Since it may not be clear
when you are stressing…
keep a stress journal
-how you reacted
-what caused it
-how much stress

7. Stress Test
 Take as long as you
need on the test
 When you finish add
the points to find your
total
 Answer “yes” even if
only part of the
question applies to you

8. Stress Test Results
 4 points or less-You are not prone to stress and are not likely to
suffer from a stress-related illness. You are also not likely to
have a stress-related illness.
 5-13 points-You are prone to stress and are likely to suffer from
the negative effects of stress. You may possibly be open to
stress-related illnesses. You should consider stress control
management and/or counseling.
 14 points or more-You are a very prone to the negative effects
of stress and may be open to stress-related illness. You must
not delay in doing something about it. Seek professional stress
management counseling and consult your medical doctor.

9. Coping With Stress
 Look around-see if there really
is something you can change or
control in the situation
 Set realistic goals for yourself-
reduce the number of events
going on in your life and you
may reduce the circuit overload
 Remove yourself from the
stressful situation-give yourself
a break if only for a few
moments daily
 Don't overwhelm yourself-
handle each task as it comes,
or selectively deal with matters
in some priority

10. Coping With Stress
 Don't sweat the small stuff-try to
prioritize a few truly important things
and let the rest slide
 Learn how to best relax yourself-
meditation and breathing exercises
have been proven to be very
effective in controlling stress
 Selectively change the way you
react-focus on one troublesome
thing and manage your reactions to
it
 Change the way you see things-
learn to recognize stress for what it
is

11. Coping With Stress
 Get enough sleep-lack of rest
just aggravates stress
 Work off stress-with physical
activity, whether it's jogging,
tennis, gardening
 Avoid self-medication or
escape-alcohol and drugs can
mask stress
 Develop a thick skin-the bottom
line of stress management is "I
upset myself"

12. Let’s Look At Examples of
Stressful Situations

13. Late for appointment because of
traffic…
 Response
-Became angry with other
drivers
 Changing it
-Allow more time to get there
 Adapting to it
-The traffic delay is not your
fault. It’s not the end of the
world
 Avoiding it
-Can’t be avoided. Stop and
notify the doctor if possible

14. Family members were arguing with
one another…
 Response
-Got mad at relatives. Felt
lack of control.
 Changing it
-Tell them how much this
upsets you. Help them work
it out.
 Adapting to it
-This is not my problem.
 Avoiding it
-Leave room and do
something else for a while.

15. Paying bills…
 Response
-Felt overwhelmed.
 Changing it
-Get an extension on your
bills.
 Adapting to it
-A day late won’t be a big
deal. Don’t put it off for too
long though.
 Avoiding it
-Sign up for automatic bill
paying. Get help with it.

16. There are so many ways to deal with
stress…
 Take a walk by the ocean
 Listen to a favorite song at high volume
 Drink a hot cup of tea
 Find a quiet place
 Go on a drive through the country
 Write a friend a note or letter
 Go see a fun, uplifting movie
 Go visit with a favorite relative
 Read a good book
 Get a massage
 Jump on a trampoline
 Take a thirty minute nap
 Take a LONG, hot bath
 Volunteer some time for a good cause
 Go for a sailboat ride
 Get your hair cut and styled
 Visit the local zoo or botanical gardens
 Have a game night with family or friends
 Eat a picnic outside
 Do some bird watching
 Take a walk in the rain
 Learn to play a musical instrument
 Go horseback riding
 Get a pet
 Take an art class
 Go to a hands on craft store
 Find some time and a place to just be
alone
 Write in a journal
 Bake some bread or some cookies
 Have a good, long laugh
 Take time off from work