Stress Management and Relaxation Techniques

Stress Management and Relaxation Techniques

Jen Schumacher

February 22nd, 2012

Jen Schumacher

February 22nd, 2012

Understanding StressUnderstanding Stress

Stressors - events or environmental stimulus

that cause a person to feel tense or aroused

Stress - physical, mental, and/or emotional

strain resulting from stressors

Eustress v. Distress

Stressors - events or environmental stimulus

that cause a person to feel tense or aroused

Stress - physical, mental, and/or emotional

strain resulting from stressors

Eustress v. Distress

“ The aim of stress management, then, is not to eliminate stress entirely but to control it so an optimal level of arousal is present.”

Seyle, 1974

Factors that Impact StressFactors that Impact Stress

Duration

Intensity

Frequency

Familiarity

Controllability

Personality

Duration

Intensity

Frequency

Familiarity

Controllability

Personality

Symptoms of StressSymptoms of Stress

Physical Signs

Emotional Signs

Behavioral Signs

Physical Signs

Emotional Signs

Behavioral Signs

Dealing with StressorsDealing with Stressors

Response

Resources

Appraisal

Event

Tools for Stress ManagementTools for Stress Management Physical:

Nutrition

Exercise

Sleep

Biofeedback

Massage

Progressive Relaxation

Physical: Nutrition

Exercise

Sleep

Biofeedback

Massage

Progressive Relaxation

Tools for Stress ManagementTools for Stress Management Cognitive (thoughts):

Self-talk

Meditation

Imagery

Refocusing Strategies

Systematic Relaxation

Cognitive (thoughts):

Self-talk

Meditation

Imagery

Refocusing Strategies

Systematic Relaxation

Tools for Stress ManagementTools for Stress Management Behavioral:

Assertiveness

Time-management

Support Groups

Segmentation

The Breath

Behavioral:

Assertiveness

Time-management

Support Groups

Segmentation

The Breath

Relaxation ExerciseRelaxation Exercise

Application in the WorkplaceApplication in the Workplace

Segmentation before and after work

Image the task at hand

10-minute brisk walk

5-minute relaxation

Releasing and refocusing breath

Segmentation before and after work

Image the task at hand

10-minute brisk walk

5-minute relaxation

Releasing and refocusing breath

Questions?Questions?

Thank You!Thank You!

For more information, please visit www.jenschumacher.com.