Module Sixteen STRESS

Transcription

1 Module Sixteen STRESS I. Definition A. Technical Definition: The nonspecific response of the body to any demand upon it. The demand can be a threat, a challenge, or any kind of change which requires the body to adapt. The response is automatic and immediate. This response can be good (eustress) when it helps us perform better, or it can be bad (distress) when it causes upset or makes us sick. B. Common Definition: The wear and tear of our bodies as we adjust to our continually changing environment. As a positive influence, it can compel us to action and result in a new awareness and perspective. As a negative influence, it can result it feelings of distrust, rejection, anger, and depression, which in turn can lead to headaches, upset stomachs, rashes, insomnia, ulcers, high blood pressure, heart disease, and stroke. II. Symptoms A. Physical: Fatigue, headache, insomnia, muscle aches/stiffness (especially neck, shoulders, low back), heart palpitations, chest pains, abdominal cramps, nausea, trembling, cold extremities, flushing or sweating, frequent colds, coughs, sore throats. B. Mental: Decrease in concentration and memory, indecisiveness, mind racing or going blank, confusion, loss of sense of humor. C. Emotional: Anxiety, nervousness, depression, anger, frustration, worry, fear, irritability, impatience, short temper. D. Behavioral: Pacing, fidgeting, nervous habits (nail-biting, foot-tapping), increased eating, lack of appetite, increased smoking, drinking, crying, yelling, swearing, blaming, and even throwing things or hitting. III. Causes A. External Stressors: 1. Physical environment: noise, bright lights, heat or cold, confined spaces 2. Social (interaction with people): rudeness, bossiness or aggressiveness on the part of someone else, inattentiveness 3. Organizational: rules, regulations, red tape, deadlines 4. Major life events: death of a family member, relative, or close friend, job loss, new job, promotion, new baby, divorce, moving 5. Daily hassles: commuting, misplaced objects, mechanical breakdowns, family responsibilities, time 1

2 B. Internal Stressors: 1. Lifestyle choices: caffeine, not enough sleep, overloaded schedule 2. Negative self-talk: pessimistic thinking, self-criticism, overanalyzing 3. Mind traps: unrealistic expectations, taking things personally, all-or-nothing thinking, exaggerating, rigid thinking 4. Personality traits: Type A, perfectionist, workaholic, pleaser IV. Management Techniques A. Change Lifestyle Habits 1. Decrease caffeine (coffee, tea, colas, chocolate); increase water 2. Eat a well-balanced diet 3. Decrease consumption of junk food 4. Eat slowly; breathe slowly 5. Exercise regularly (at least 30 minutes, 3 times per week) 6. Get adequate sleep (generally 6-8 hours per night) 7. Make time for leisure (do something for yourself every day) 8. Practice relaxation exercises (meditation, imaging, stress points) B. Change Stressful Situations 1. Time and money management 2. Assertiveness 3. Problem-solving 4. Consider leaving a job or relationship 5. Solicit help (spouse, children, relatives, friends, professionals) C. Change Your Thinking 1. Look at things more positively 2. See problems as opportunities 3. Refute negative thoughts 4. Keep a sense of humor 5. Find a friend Be a friend 6. Attitude! Attitude! Attitude! V. Stress Busters A. Helping Professions (Nurses, Dental Hygienists, etc) 1. Be prepared 2. Be organized 3. Use a quiet voice 4. Maintain eye contact 5. Give parents, spouses something to do 6. Work as a team 7. Be in control at all times 2

3 8. Use humor 9. Physical contact is often calming 10. Take a time-out breather 11. Don t take criticism personally 12. Be assertive you are the one with the training and expertise, not the patient B. Business Professionals 1. Make lists; prioritize tasks 2. Adjust chair to proper height and position 3. Adjust computer monitor so it is eye level 4. Use an upright paper holder for copy 5. Use an answering machine to screen calls 6. Check only twice a day 7. Take a time-out breather at least twice daily 8. Choose one day per month as Special Day take turns bringing a special food treat, flowers, music, jokes, cartoons, etc C. Students 1. Attend class regularly 2. Be prepared read assignments ahead, bring notes, books, materials 3. Take careful notes 4. Block out study time 5. Mark important dates on a calendar 6. Visit with the instructor 7. Ask for help early D. Miscellaneous Busters 1. Listen to music 2. Read 3. Adjust lighting; add candles 4. Use scent 5. Be prepared 6. Be organized 7. Dress nicely and comfortably 8. Find a hobby 9. Call or write a friend 10. Hug a pet 11. Volunteer 12. Add a touch of whimsy crazy socks, a silly pin, colored pencils or pens, funny cartoons, jokes, or pictures, stuffed animal 13. Anything that makes you feel better about yourself or a situation 14. When all else fails, the three P s: pizza, pina coladas, prozac 15. Three better P s: prayer, practice, praise 3

4 Module Sixteen Evaluation Stress 1. After reading the technical definition and the common definition of stress, write your own definition of stress. 2. List the four major areas in which stress may manifest itself. Name three symptoms of stress for each area. 3. Choose two external stressors. Discuss how these could contribute to stress. 4

5 4. Choose two internal stressors. Discuss how these could contribute to stress. 5. How might external and/or internal stressors affect you as a tutor? 6. How might external and/or internal stressors affect the students you are tutoring? 7. Name three areas that can be changed to lessen stress. List two changes for each area. 5

6 8. What are five suggestions you could make to your tutees to help them lessen stress? 9. What do you do to lessen your own stress? 10. For one hour extra pay, explain the difference between stress, distress, and eustress. 6