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Stress management101 jennifer alfonso

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Published on Sep 19, 2012

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  • Stress management101 jennifer alfonso

    1. 1. Stress Management 101 Workshop Facilitator:Jennifer Alfonso, MBA, MSW, LCSW-C www.angermanagement.org
    2. 2. Toda y We Focus On: Our Cha lle nge S truggle to find a he a lthy ba la nce Be twe e n the de ma nds of the work a nd, The ne e d to pa y a tte ntion to our own phys ica l a nd e motiona l we ll-be ing
    3. 3. The price we pa y Ge t s ick more e a s ily, a nd s ta y s ick longe r Fe e l tire d, dra ine d, a nd worn out S ta rt to fe e l a nxious , cynica l or hope le s s Re la tions hips s uffe r In the e nd, e nd up hurting ours e lve s a nd thos e a round the m
    4. 4. What Makes You Stressed?
    5. 5. Burnout A proce s s , not a n e ve nt A type of cumula tive s tre s s re a ction tha t occurs a fte r prolonge d e xpos ure to occupa tiona l s tre s s ors P rolonge d e xpos ure to e motiona lly de ma nding s itua tions with ina de qua te s upport gra dua lly de ple te s a n individua l’s own na tura l re s ource s for de a ling with s tre s s a nd s tra in
    6. 6. S tre s s che mica ls Trigge r phys ica l re a ctions tha t la s t for da ys , we e ks , or s ome time s months Als o a ffe ct bra in che mis try a nd impa ct the wa y we think a nd fe e l Ove r time , a s bodie s , e motions a nd minds a re a ffe cte d by s tre s s , ha s implica tions for s piritua l s e lve s too
    7. 7. Main signs of stress Body Action Thought Emotional
    8. 8. For pe rs ona l re fle ctionChe ck out P os s ible S tre s s Indica tors Ha ve you notice d a ny of the s e ge ne ra l s igns of s tre s s la te ly? Whe n you a re unde r pre s s ure , which of the s e s igns of s tre s s te nd to a ppe a r firs t?
    9. 9. Stress= Stressor + PERCEPTION…Why Negative Self-Talk Can Be So Destructive 1. Remember, our body doesn’t know the difference from thinking about something and reality. 2. We are always talking to ourselves. Much of that is negative. If we say something to ourselves often enough, we tend to believe it. 3. We tend not to stop and question our thoughts, so our thinking becomes automatic.
    10. 10. AUTOMATIC NEGATIVE THOUGHTS ANT 1: Always/never thinking ANT 2: Focusing on the negative ANT 3: Fortune-telling ANT 4: Mind Reading ANT 5: Thinking with your feelings
    11. 11. ANT 6: Guilt beating (should, must, ought, have to)ANT 7: LabelingANT 8: PersonalizingANT 9: Blaming (The most poisonous red ant.)ANT 10: Vengeance
    12. 12. Prevention and Recovery: Improving PERCEPTIONSStay focused on the bigger picture: Learn to look at your stressors, situations or challenges in a different way. Ask yourself: “Are these catastrophes or speed bumps?”
    13. 13. Improve STRESS HARDINESS Examine Balance in Your Life Balancing Work, Play, Family/Friends, Exercise, Spiritual/Altruism, Time for Self, Romance/Adventure
    14. 14. SOLUTION - PICTURE OF HOWYOU BALANCE TIME Write down main activities for each day/week Add up hour(s) spent “for others” Add up hour(s) spent “for me” DECIDE:  What’s most important?  Do I want to make change(s)
    15. 15. Improve STRESS HARDINESS Work on the Physical Re gula r e xe rcis e S le e p He a lthy e a ting Drinking e nough wa te r Humour a nd la ughte r
    16. 16. Physical-Relaxation Techniques Slow, deep breathing will restore normal heart beat Practice controlled breathing - you can do this anywhere! Try progressive relaxation, visualization, or meditation
    17. 17. P hys ica l Limit your cons umption of a lcohol/ca ffe ine P ila te s or Yoga Ma s s a ge , whirlpool, s a una Re pe titive a ctivitie s (s uch a s cros s -s titching, wa lking, quilting, dra wing a nd cooking)
    18. 18. Further Reading Arden, J. (2002). Surviving Job Stress: How to Overcome Workday Pressures. New Jersey: Career Press. Braiker. Disease to Please Carlson, R. (1998) Don’t Sweat the Small Stuff Workbook. New York: Hyperion. Rosenberg, M. Non-Violent Communication Sapolsky, R. (1998). Why Zebras Don’t Get Ulcers: An updated guide to stress, stress-related diseases, and coping. New York: Freeman & Company. Seligman, M. (1990) Learned Optimism: How to Change Your Mind and Your Life. New York: Simon & Schuster Smith. When I Say No I Feel Guilty
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    ractice controlled breathing - you can do this anywhere! Try'xMxMor meditation
  • 17. P hys ica l Limit your cons umption of a lcohol/ca ffe ine P ila te s or Yoga Ma s s a ge , whirlpool, s a una Re pe titive a ctivitie s (s uch a s cros s -s titching, wa lking, quilting, dra wing a nd cooking)
  • 18. Further Reading Arden, J. (2002). Surviving Job Stress: How to Overcome Workday Pressures. New Jersey: Career Press. Braiker. Disease to Please Carlson, R. (1998) Don’t Sweat the Small Stuff Workbook. New York: Hyperion. Rosenberg, M. Non-Violent Communication Sapolsky, R. (1998). Why Zebras Don’t Get Ulcers: An updated guide to stress, stress-related diseases, and coping. New York: Freeman & Company. Seligman, M. (1990) Learned Optimism: How to Change Your Mind and Your Life. New York: Simon & Schuster Smith. When I Say No I Feel Guilty
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