Stress Management: A Review of Principles
Ten Benefits of Stress Management
Six Important Signs of Stress
Three Stages of Stress Management
Ten Stress Coping Guidelines: Techniques for Real Life Stress

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Ten Benefits of Stress Management

  • Reduce Tension (e.g. stammering) in Public Speaking
  • Learning "How to Relax" under Pressure
  • Stress Management in Competitive Situations
  • Making Stress Work For You not Against You in Negotiations
  • Production Line Efficiency without Strain
  • Coping with "Customer Relations" Problems
  • Quick Relief from Headache and Back Pain
  • Healthy Exercise to Cope with Stress
  • Improving Creativity and Problem Solving Ability
  • Using Leisure Activities & Time Wisely to Prevent Burnout

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Six Important Signs of Stress Are:

  1. MUSCLE TENSION BRACING HABITS -- Tension in the face, neck and back is a very common indicator of stress. Another common indicator is jaw clenching which can lead to headaches, jawbone damage and teeth grinding. Shoulder, neck and back tension is very fatiguing and can be quite painful.
  2. HYPER-VIGILANT, AGGRESSIVE OVER-REACTIVITY -- Attitudes and personality play a huge role in how stress affects you. Unrealistically high expectations and the struggle against time and other people to achieve superficial success is a serious problem. Consider setting reasonable goals and focus on quality not quantity as your measure of success. Take action to resolve conflicts and overcome obstacles.
  3. CARING TOO MUCH OR TOO LITTLE -- Making mountains out of molehills is a way of describing over-reaction to problems or concerns. Some have a tenacious persistence in fighting "hard-to-win" battles. Choose wisely when to persist and when to let go.
  4. DISRUPTED BREATHING PATTERNS -- A nice way of saying that you may be holding your breath or restricting the natural breath pattern. Every time you hear someone give a "Big Sigh of Relief," stress an Indication that during the previous 5-10 seconds the stress of the situation has caused restricting or holding the breath in . . . perhaps in anticipation of some great happening or minor disaster. Other people may "hyperventilate." Listen and watch closely for these signs of distress in disrupted breathing habits.
  5. COLD, SWEATY HANDS-- when you shake hands with people in a greeting or farewell, you have a very direct indication of that person's emotional state at that moment. Hands should be warm and dry when in a comfortable, relaxed state.(When you crawl out of bed In the morning, check you hands and note how comfortably warm and dry they can be). If the other person's hand feels cold and/or damp when you shake hands, then you probably are a great deal more "at ease" than he or she is.
  6. NEGATIVE SELF-TALK --This Is just a nice way of saying, "You have been stinking thinking again, dummy!" These are self-defeating statements about how bad I'm going to do or how things never seem to work out right. They can cause serious physical disruption in your body if you allow them to ruminate obsessively In your mind. For chronic worry, use the following REALITY TEST: "If you can live with the worst possible outcome, then it is not worth worrying about."

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Three Stages of Stress Management:

  1. ACTION-ORIENTED SOLUTION -- If you are procrastinating, get going and do it! Set reasonable goals and "go for it."
  2. REALITY TESTING -- Anticipate the potential consequences of a stressful situation and assess the effects of the worst possible outcome. If you can live the worst outcome, then it is not worth worrying about. If not, go back to Action step (above).
  3. STRESS COPING GUIDELINES -- (summarized below)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Ten Stress Coping Guidelines: Techniques for Real Life Stress

  1. Determine how real the actual stressor is by assessing the worst possible outcome, then determine the manageability of this outcome.
  2. Accept it if necessary, change it if possible. . .
  3. Check hands for coolness and sweating . . .
  4. Take 2-3 deep breaths, exhale through your mouth . . .
  5. Let jaw and shoulders fall while exhaling . . .
  6. Imagine a wave of warmth flowing down your arms and legs with each breath your exhale . . .
  7. Verbalize a positive self-statement, e.g. "Inside every dark cloud there is a silver lining."
    8.
  8. Get enough sleep so that you awaken naturally without an alarm
  9. Exercise for at least 30 minutes every other day.
  10. Nurture the healthy, social relationships with others important to you in your life, this can include renewing contact with acquaintances from the past or forming new friendships.