Stress Management

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Stress ManagementStudent Stress ScaleIn the Student Stress Scale, each event, such as beginning or ending school, has been assigned a score that represents the amount of…
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Stress ManagementStudent Stress Scale
  • In the Student Stress Scale, each event, such as beginning or ending school, has been assigned a score that represents the amount of readjustment a person has to make in life as a result of that event. In some studies, people with serious illnesses have been found to have high scores on such scales. People with scores of 300 or higher have a high health risk. Subjects scoring between 150 and 300 points have about a 50-50 chance of serious health change within two years. Subjects scoring below 150 have a 1 in 3 chance of serious health change.
  • Stress ManagementWhat is Stress?
  • Body's non-specific response to any demand made on it.
  • Stress is not by definition synonymous with nervous tension or anxiety
  • Stress provides the means to express talents and energies and pursue happiness
  • It can also cause exhaustion and illness, either physical or psychological; heart attacks and accidents
  • The important thing to remember about stress is that certain forms are normal and essential
  • Stress Induced Changes
  • Increased heart rate
  • Increased blood pressure (systolic and diastolic)
  • Increased secretions of stimulatory hormones
  • These occur whether the stress is positive or negative in nature
  • "fight or flight" mechanism
  • Continual exposure lowers the body's ability to cope with additional forms of psychological or physiological stress.
  • Disruptions caused by Stress
  • Physical
  • Emotional
  • Spiritual
  • Social
  • Stress Builds
  • Stress is a process that builds. It's more effective to intervene early in the process rather than later. Try to become aware of the signs that suggest the process has begun.
  • Recognizing Stress
  • General irritability
  • Elevated heart rate
  • Increased blood pressure
  • Increased accident proneness
  • Floating anxiety
  • anxious feeling for no specific reason
  • Recognizing Stress
  • Trembling
  • Insomnia
  • Headaches
  • Indigestion
  • Pain in neck and/or lower back
  • Changes in appetite or sleep pattern
  • Stress Management Strategies
  • Structure each day to include a minimum of 20 minutes of aerobic exercise.
  • Eat well balanced meals, more whole grains, nuts, fruits and vegetables. Substitute fruits for desserts.
  • Avoid caffeine. The substance may aggravate anxiety, insomnia, nervousness and trembling.
  • Reduce refined sugars. Excess sugars cause frequent fluctuation in blood glucose levels, adding stress to the body's physiological functioning.
  • Stress Management Strategies
  • Reduce alcohol and drugs. These substances may add to headaches and swelling, decrease coping mechanisms and add to depression.
  • Get a least 7 hours of sleep nightly.
  • Spend time each day with at least one relaxation technique - imagery, daydreaming, prayer, yoga or meditation.
  • Take a warm bath or shower.
  • Go for a walk.
  • Get in touch! Hug someone, hold hands, or stroke a pet. Physical contact is a great way to relieve stress.
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