Slide 1

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 2

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 3

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 4

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 5

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 6

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 7

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 8

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 9

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 10

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 11

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 12

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 13

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 14

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 15

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 16

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 17

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 18

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 19

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 20

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 21

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 22

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 23

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 24

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 25

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 26

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 27

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 28

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 29

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 30

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 31

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 32

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 33

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 34

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 35

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36


Slide 36

STRESS MANAGEMENT

MANAGING STRESS IN YOUR LIFE:
A PERSONAL APPROACH

J.P. PECORELLI, PH.D.
Behavioral Health Services of Sharon Regional Health System
724-983-5454

1

STRESS MANAGEMENT



IS A PART OF EVERYDAY LIFE
IS NECESSARY

TIME, MONEY, AND RELATIONSHIPS
ENSURE THAT STRESS WILL ALWAYS BE
WITH US

2

STRESS MANAGEMENT

STRESS


3

DOES NOT HAVE TO BE NEGATIVE OR
OVERWHELMING

STRESS MANAGEMENT
DEFINITION:

THE NON-SPECIFIC RESPONSE OF THE
BODY TO ANY DEMAND
Hans Selye, MD

4

STRESS MANAGEMENT
DR. HANS SELYE WROTE:

“…STRESS IS ESSENTIALLY REFLECTED BY
THE RATE OF ALL THE WEAR AND TEAR
CAUSED BY LIFE.”

5

STRESS MANAGEMENT
WHAT DOES THAT MEAN TO US?


6

IT DOES NOT MATTER IF THE STRESSOR
IS PLEASANT OR UNPLEASANT, OR THE
RESULTS ARE GOOD OR BAD

STRESS MANAGEMENT
NOT ALL STRESS IS NEGATIVE
EUSTRESS: POSITIVE STRESS
RESULTS FROM EXHILARATING
EXPERIENCES:
WINNING THE LOTTERY
UNEXPECTED PROMOTION
AWARD
7

STRESS MANAGEMENT
DISTRESS
STRESS OF:
LOSING, FAILING, OVERWORKING AND NOT
COPING
CAN BE HARMFUL AND IT IS NORMAL FROM
TIME TO TIME

8

STRESS MANAGEMENT
OUR RESPONSE TO STRESS:

IS THE AUTOMATIC STATE THAT RESULTS
WHEN THE BODY ATTEMPTS TO MAKE
CHANGES IN ORDER TO ADAPT TO ANY
DEMAND

9

STRESS MANAGEMENT
CAUSES OF STRESS FALL INTO TWO
CATEGORIES:



10

EXTERNAL
INTERNAL

STRESS MANAGEMENT
EXTERNAL STRESSOR
MAY BE MAJOR LIFE EVENTS:
(REFER TO HOLMES-RAHE SCALE)




11

MOVING
DEATH OF SPOUSE, FAMILY MEMBER OR
FRIEND
DIVORCE

STRESS MANAGEMENT
MAY BE CAUSED BY EVERYDAY
PRESSURES SUCH AS:
 FINANCIAL
 DEADLINES
 ARGUMENTS
 FAMILY CONCERNS
 LACK OF SLEEP
12

STRESS MANAGEMENT
INTERNAL STRESSORS
“INSIDE OURSELVES”
THIS TYPE OF STRESSOR MAY PLAY A
GREATER ROLE IN THE STRESS OF DAILY
LIFE

13

STRESS MANAGEMENT
EXAMPLES ARE:
“VALUES AND BELIEFS”
FAITH
GOALS
SELF-IMAGE
EXPECTATIONS OF SELVES & OTHERS

14

STRESS MANAGEMENT
STRESS

15



DRIVEN BY HORMONES



HORMONES ACT LIKE A CONDUCTOR



HORMONES INNERVATE BODY
SYSTEMS/ORGANS

STRESS MANAGEMENT
WHAT HAPPENS WHEN WE ARE STRESSED:




16

HYPOTHALAMUS STIMULATES PITUITARY
PITUITARY RELEASES ACTH INTO BLOOD
ACTH STIMULATES ADRENAL GLANDS TO
SECRETE FURTHER CHEMICALS THAT
AFFECT OTHER ORGAN SYSTEMS

STRESS MANAGEMENT
STRESS
WHAT YOU NOTICE:
 HEART RATE SPEEDS UP
 BP RISES
 BREATHING SPEEDS UP
 BLOOD TO MUSCLES
 SWEATING
 BLOOD SUGAR INCREASES
17

STRESS MANAGEMENT
MANY PEOPLE HAVE SYMPTOMS OF
DISTRESS EVERYDAY.
WE ACCEPT IT AS PART OF A NORMAL DAY.
TO REDUCE THE WEAR AND TEAR ON
OURSELVES, WE MUST INCREASE
AWARENESS

18

STRESS MANAGEMENT
COMMON SYMPTOMS OF STRESS






19

PHYSICAL
MENTAL EMOTIONAL
BEHAVIORAL
COGNITIVE

STRESS MANAGEMENT
PHYSICAL SYMPTOMS INCLUDE:












20

MUSCLE TENSION
NAUSEA, VOMITING
HEADACHES
JAW, NECK & BACK PAIN
DIARRHEA
SLEEP DISTURBANCES
DRY MOUTH, SWEATY PALMS
UPPER RESPIRATORY INFECTIONS
COLD HANDS
BREATHING CHANGES (E.G., SHALLOW, SIGHING)

STRESS MANAGEMENT
EMOTIONAL/MENTAL SYMPTOMS:











21

ANXIETY, WORRY, GUILT, NERVOUSNESS
ANGER, FRUSTRATION
MOODINESS
DEPRESSION
APPETITE VARIES
RACING THOUGHTS
NIGHTMARES
DIMINISHED CONCENTRATION
IMPAIRED MEMORY OR FORGETFULNESS

STRESS MANAGEMENT










22

INDECISIVENESS
CLOSE TO TEARS OR CRYING
LONELINESS
FEAR OF GETTING CLOSE
SUICIDAL THINKING
TROUBLE LEARNING NEW INFO
CONFUSED/DISORGANIZED

STRESS MANAGEMENT
BEHAVIORAL SYMPTOMS









23

TARDINESS
SERIOUS APPEARANCE
NERVOUS BEHAVIOR/HABITS
RUSHING/PACING
ON EDGE
INCREASED FRUSTRATION/IRRITABLE
MORE ACCIDENTS
OVERREACTING

STRESS MANAGEMENT










24

REDUCED PRODUCTIVITY
SOCIAL WITHDRAWAL
DEFENSIVE
SLEEP PROBLEMS/TIREDNESS
INCREASED USE OF OTC DRUGS
INCREASED TOBACCO
INCREASED ALCOHOL
INCREASED RECREATIONAL DRUGS

STRESS MANAGEMENT
LONG TERM EFFECTS ARE HARMFUL.
MOST OF US BOUNCE BACK. UNDER
LONG-TERM STRESS HOWEVER:





25

OUR PERSONALITIES CHANGE
MAY BECOME DEPRESSED
FEEL HELPLESS/HOPELESS
BECOME EXPLOSIVE/IMPULSIVE

STRESS MANAGEMENT






26

HAVE EXAGGERATED FEARS
DEVELOP ANXIETY/PANIC
DEVELOP PHYSICAL PROBLEMS
INCLUDING CV DISEASE, HBP, ULCERS OR
HEADACHES

STRESS MANAGEMENT

QUESTIONS?

27

STRESS MANAGEMENT

NOW THAT YOU ARE FAMILIAR WITH
SOME OF THE SYMPTOMS OF STRESS,
HOW DO YOU MANAGE IT?

SIMPLE, RIGHT?
28

STRESS MANAGEMENT
COPING SKILLS FOR STRESS
MANAGEMENT:






29

DEEP BREATHING
EXERCISE
RELAXATION
GUIDED IMAGERY

STRESS MANAGEMENT
GET ORGANIZED:
USE CALENDERS OR “TO DO LISTS”
KNOW YOUR LIMITS:
BE REALISTIC
CHANGE ATTITUDE:
LEARN TO SEE STRESSFUL SITUATIONS AS
CHALLENGES
TALK IT OVER:
TALK THE SITUATION OVER WITH A FRIEND

30

STRESS MANAGEMENT
LEARN TO SAY “NO”:
THERE ARE SOME DEMANDS THAT WE
HAVE NO CONTROL OVER. SEPARATE
THOSE FROM ACTIVITIES OVER WHICH
WE HAVE SOME CONTROL, AND LEARN
TO SAY “NO” TO DEMANDS.

31

STRESS MANAGEMENT
POSITIVE SELF TALK:
LEARN THAT YOU CAN MANAGE A
STRESSFUL SITUATION BY WHAT YOU
SAY TO YOURSELF, “I CAN HANDLE THIS
ONE STEP AT A TIME”.

32

STRESS MANAGEMENT

TAKE CHARGE:
TAKE RESPONSIBILITY FOR MAKING
YOUR LIFE WHAT YOU WANT.

33

STRESS MANAGEMENT









34

DEEP BREATHING
PROGRESSIVE MUSCLE RELAXATION
BIOFEEDBACK
MEDITATION
BEGIN AN EXERCISE PROGRAM
REAPPRAISE YOUR LIFE AND PRIORITIES

STRESS MANAGEMENT
LOVE, PRAY, FORGIVE
REALIZE THAT MOST STRESS COMES
FROM WITHIN, NOT WITHOUT.

TAKE TIME TO SMELL THE FLOWERS
AND TASTE THE STRAWBERRIES.
35

STRESS MANAGEMENT
QUESTIONS?

THANK YOU VERY MUCH FOR YOUR
ATTENTIVENESS

36