Understanding the reaction signs to stress and how to handle stress when it is present.

1. Stressed is Desserts
Spelled Backward

2. Tips for Handling Stress
Know What Stress Is
• Our physical, emotional, cognitive and
behavioral responses to changes that occur in
life or to demands that are placed on us;
stress is our response to changes/events.

3. Tips for Handling Stress
Know the signs of a Stress Reaction
• Physical
– Muscle tension
– Racing/pounding heart
– Rapid breathing
– Nausea
– Headache
– Chronic fatigue
– Appetite changes
– Sleep disturbance

4. Tips for Handling Stress (continued)
• Emotional • Cognitive
– Anger — Confusion
— Forgetfulness
– Irritability
— Negative self-talk
– Easily frustrated — Poor
– Mood swings concentration
– Hostility — Boredom
– Feelings of panic — Indifference
— Spacing out
– Anxiety
– Worry

5. Tips for Handling Stress (continued)
• Behavioral
– Clenching fists
– Gritting teeth
– Overeating
– Substance use
– Nail biting
– Physical violence to others/property
– Isolating
– Crying spells
– Impulsiveness

6. Tips for Handling Stress (continued)
Know the Sources of Stress
• Environment
– It bombards you with demands to adjust; you must endure
weather, noise, traffic, pollution
• Social - You must cope with:
– Deadlines
– Financial issues
– Presentations
– Disagreements
– Demands for your time and attention
– Balancing personal and work relationships with self-care

7. Tips for Handling Stress (continued)
• Physiological
– Illness
– Aging
– Menopause
– Accidents
– Lack of exercise and proper diet
– Sleep disturbance
– Expected and unexpected physical changes

8. Tips for Handling Stress (continued)
• Thoughts
– Our cognitive responses (self-talk) to stressful
events will either increase or decrease the stress
response.

9. Tips for Handling Stress (continued)
Prepare and Prevent (Sources)
• Environment:
– Plan travel time
– Listen to music
– Change the look of your office
– Keep your car running well, etc.

10. Tips for Handling Stress (continued)
• Social
– Learn to communicate and resolve conflicts with
others in a positive manner
– Work on balancing family/work time
– Financial planning
– Learn time management skills
– Assess your personal values (what we do is what
we value)

11. Tips for Handling Stress (continued)
• Physiological
– Exercise
– Eat well
– See your healthcare provider regularly
• Thoughts
– Assess and monitor your self-talk (glass “half full or
half empty?”)
– Assess your irrational beliefs ( “I must make everyone
happy always”); remember the “a – b – c” model

12. Tips for Handling Stress (continued)
Responding to Signs of Stress
• Physical
– Deep breathing
– Progressive muscle relaxation
– Stretching
– Exercise
– Get a massage
– Take a warm bath

13. Tips for Handling Stress (continued)
• Cognitive
– Think positively
– Look for opportunity in a “crisis/challenge”
– Look at what you can do and not at what you can’t
– Make positive self-statements

14. Tips for Handling Stress (continued)
• Behavioral
– Avoid using substances to deal with stress
– Seek out others to talk to
– Eat well
– Take care of yourself physically by exercise
– Do not use physical violence towards other
people or property
– Implement muscle relaxation techniques