This document provides an overview of stress, its effects, and ways to manage it. It defines stress as our response to challenging situations and discusses Hanson's stress model of positive and negative stress. Positive stress can increase performance while excessive negative stress can harm physical and mental health. The document outlines common physical, mental, and behavioral signs of stress and recommends identifying stressors and developing a stress management plan using techniques like deep breathing, exercise, and time management.

1. STRESS
MANAGEMENT
Ag Program Human Resources
Bob Hensz
Overview
• What is Stress
• Effects
• Dealing with Stress
• Your Stress Management Plan
What is Stress??
Our response to any situation
we find challenging,
frightening, or difficult
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2. Stress
• Everyday fact of life
• Stress can be good
• Excessive stress can be harmful
Hanson’s Stress Model
Positive Stress Results
• Enables concentration
• Increases performance
• Energizes you into motion
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3. Negative Stress Results
• Loss of motivation
• Reduces effectiveness
• Physical, mental, and behavioral problems
Physical Stress Signs
• Increased breathing
• Heart rate increase
• Muscles tighten
• Cold clammy hands
• Hands shake
Long Term Physical Signs
• Immune system less efficient
• GI tract disorders
• Fatigue
• Sleeplessness
• Longer recovery from injury
• Endocrine system problems
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4. Mental Stress Signs
• Anxiety
• Forgetfulness
• Depression
• Apathy
• Confusion
Behavioral Signs of Stress
• Hostility
• Listlessness
• Irritability
• Under/over eating
Signs of Job Stress
• Resist going to work
• Tired all day
• Watch the clock
• Loss of concentration
• Not open to change
• Excessive absenteeism
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5. React or Deal with It?
• Watch more TV • Exercise
• Over/under eat • Eat properly
• Blame others • Talk to a
• Smoke, drink, drug friend/counselor
use • Join a support group
• Drive too fast/reckless • Be active with family
• Withdraw
How To Manage Stress
• Identify your stressors
• Know how you react
• Learn techniques to deal with stress
• Integrate stress management into your daily
life
Mental Techniques
• Time management
• Organize
• Re-label
• Problem solve
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6. Identify Important Things
• Identify your values
• Set goals
• Establish priorities
Diversions
• Music
• Hobbies
• Play
• Learning
• Vacation
Physical Techniques
• Body Scan – “relax-let go”
• Deep breathing
• Exercise
• Meditation
• Imagery
• Nutrition
• Rest
• Laughter
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7. Workplace Skills
• Delegate
• Anticipate problems
• Be assertive
• Be decisive
• Organize
• Balance work and personal time
Stress Management Plan
• Identify Stressors
• Determine your reactions
• Techniques currently used
• Techniques to add or change
Summary
• Definition of Stress
• Results of Stress
• Stress Signs
• How to Manage Stress
• Stress Management Plan
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8. Supplemental materials
• Stress busters
• Stress triggers
• Effects of stress
• Techniques for stress reduction
Resources
• Peter G. Hanson, Joy of Stress, 1985
• Charles B. Inlander, Stress: 63 Ways to
Relieve Tension and Stay Healthy, 1996
People’s Medical Society
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