STRESS
MANAGEMENT
STRESS
STRESS MANAGEMENT
STRESS SYMPTOMS
REDUCE STRESS
RELIEVE STRESS
LIFESTYLE HABITS STRESS
MEDITATION
STRESS LINKS
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SECTION 1
STRESS
Definition of Stress:
A physical, chemical, or emotional
factor that causes bodily or mental
tension and may be a factor in disease
causation.
US Army HOOAH 4 HEALTH
http://www.hooah4health.com/mind/stressmgmt/default.htm/
STRESS
Stress is the most common cause of
ill health in our society, probably
underlying as many as 70% of all
visits to family doctors. It is also
the one problem that every doctor
shares with every patient.
This presents physicians
with two advantages:
1. It is an issue we can
relate to experientially
so we can use ourselves
as a reference point.
2. In studying and better
understanding stress, we
can derive personal as
well as professional
benefits.
Internet Mental Health
http://www.mentalhealth.com/
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SECTION 2
STRESS
MANAGEMENT
Without stress management, all too often your body is always on high alert.
Over time, high levels of stress lead to serious health problems.
Don't wait until stress has a negative impact on your health, relationships
or quality of life. Start practicing a range of stress management techniques
today.
Stress management
http://www.mayoclinic.org/healthy-living/stress-management/basics/stress-basics/HLV-20049495
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SECTION 3
STRESS
SYMPTOMS
STRESS
SYMPTOMS
Stress symptoms include:
mental,
social,
physical manifestations.
These include:
exhaustion,
loss of/increased of appetite,
headaches,
crying,
sleeplessness,
oversleeping.
Escape through alcohol, drugs,
or other compulsive behavior
are often indications.
Feelings of alarm, frustration,
or apathy may accompany stress.
How to Deal with Stress
http://www.studygs.net/stress.htm/
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SECTION 4
REDUCE
STRESS
How can I reduce my stress?
Stress is a fact of life for most people.
While you may not be able to get rid of
stress, you can look for ways to lower it.
Try some of these ideas:
Learn better ways to manage your time.
You may get more done with less stress
if you make a schedule.
Think about which things are most
important, and do those first.
Find better ways to cope.
Look at how you have been dealing with
stress.
Be honest about what works and what
does not.
Think about other things that might
work better.
Take good care of yourself.
Get plenty of rest.
Eat well.
Do not smoke.
Limit how much alcohol you drink.
Try out new ways of thinking.
When you find yourself starting to
worry, try to stop the thoughts.
Work on letting go of things you
cannot change.
Learn to say “no.”
Ask for help.
People who have a strong network
of family and friends manage
stress better.
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SECTION 5
RELIEVE
STRESS
How can I relieve stress?
You will feel better if you can
find ways to get stress out of
your system.
The best ways to relieve stress
are different for each person.
Try some of these ideas to see
which ones work for you:
Exercise.
Regular exercise is one of the best
ways to manage stress.
Walking is a great way to get started.
Write.
It can really help to write about the
things that are bothering you.
Let your feelings out.
Talk, laugh, cry, and express anger
when you need to.
Do something you enjoy.
A hobby can help you relax.
Volunteer work or work that helps others
can be a great stress reliever.
Learn ways to relax your body.
This can include breathing exercises,
muscle relaxation exercises, massage,
aromatherapy, yoga, or relaxing exercises
like tai chi and qi gong.
Practice “being in the moment.”
Try meditation, imagery exercises,
or self-hypnosis.
Listen to relaxing music.
Try to look for the humor in life.
Laughter really can be the best medicine.
WEB MD
http://www.webmd.com/
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SECTION 6
LIFESTYLE
HABITS
STRESS
How can I change my lifestyle
habits to manage stress better?
Get enough sleep:
Adequate sleep fuels your mind,
as well as your body.
Feeling tired will increase your
stress because it may cause you
to think irrationally.
Connect with others:
Develop a support system and share
your feelings.
Perhaps a friend, family member,
teacher, clergy person or counselor
can help you see your problem in a
different light.
Talking with someone else can help
clear your mind of confusion so
that you can focus on problem
solving.
Exercise regularly:
Find at least 30 minutes, three times
per week to do something physical.
Nothing beats aerobic exercise to
dissipate the excess energy.
Physical activity plays a key role
in reducing and preventing the
effects of stress.
During times of high stress, choose
things you like to do.
It also is beneficial to have a
variety of exercise outlets.
Be physically fit in ways appropriate
for your age, rather than being
sedentary.
Eat a balanced, nutritious diet:
Be mindful of what you put in your body.
Healthy eating fuels your mind, as well
as your body.
Take time to eat breakfast in the morning,
it will help keep you going throughout
the day.
Eating several balanced, nutritious meals
throughout the day will give you the energy
to think rationally and clearly.
Well-nourished bodies are better prepared
to cope with stress.
Reduce caffeine and sugar:
Avoid consuming too much caffeine and sugar.
In excessive amounts, the temporary "highs"
they provide often end in fatigue or a "crash"
later.
You’ll feel more relaxed, less jittery or
nervous, and you’ll sleep better.
In addition, you’ll have more energy, less
heartburn and fewer muscle aches.
Don’t self-medicate with alcohol or drugs:
While consuming alcohol or drugs may appear
to alleviate stress, it is only temporary.
When sober, the problems and stress will
still be there. Don’t mask the issue at
hand;
deal with it head on and with a clear mind.
Do something for yourself everyday:
Take time out from the hustle and bustle
of life for leisure time.
Too much work is actually inefficient and
can lead to burnout.
Recognize when you are most stressed and
allow yourself some reasonable breaks.
When things feel especially difficult,
take a walk or change your scenery.
Most importantly, have fun. Do things
that make you happy.
HELP GUIDE
http://www.helpguide.org/mental/stress_management_relief_coping.htm/
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SECTION 7
MEDITATION
Meditation can have the following effects:
Lowers blood pressure,
Slows breathing,
Helps muscles relax,
Gives the body time to eliminate
lactic acid and other waste products,
Eliminates stressful thoughts,
Helps with clear thinking
Helps with focus and concentration,
Reduces stress headaches.
COOL NURSE
http://www.coolnurse.com/stress_mgt.htm/
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SECTION 8
STRESS
MANAGEMENT
LINKS
American Institute of Stress
http://www.stress.org/
Be Stress Free
http://www.be-stress-free.com/
Centre for Stress Management
http://www.managingstress.com/
COOL NURSE
http://www.coolnurse.com/
Cyber Psychologist
http://www.cyberpsych.com/
Help Guide
http://www.helpguide.org/
Holistic Online.com
http://www.holisticonline.com/
Hypnosis Downloads.com
http://www.hypnosisdownloads.com/
International Critical Stress Foundation, Inc.
http://www.icisf.org/
International Stress Management Association(UK)
http://www.isma.org.uk/
ISMA: International Stress Management Association,
http://www.isma-usa.org/
Internet Mental Health
http://www.mentalhealth.com/
Job Stress Network
http://www.workhealth.org/
Free Management Library
http://www.managementhelp.org/
Future Health.org
http://www.futurehealth.org/
LIFE POSITIVE
http://www.lifepositive.com/
Making a Difference in a Mental Health Career
http://www.learnhowtobecome.org/make-a-difference-careers/mental-health/
Mayo Clinic.com
http://www.mayoclinic.com/
Medicine Net
http://www.medicinenet.com/
MIND TOOLS
http://www.mindtools.com/
Optimal Health Concepts
http://www.optimalhealthconcepts.com/
SELF GROWTH
http://www.selfgrowth.com/
Stress 101: Causes, Symptoms & Coping Strategies
http://adrenalfatiguesolution.com/stress-101/
STRESS-MANAGEMENT
http://www.medicalandnursing-training.com/medic/stress-management-information.html/
Teen Mental Health: Stress, Anxiety,
Depression and School Performance
http://www.effectivestudy.org/teen-mental-health/
US Army HOOAH 4 HEALTH
http://www.hooah4health.com/
WEB MD
http://www.webmd.com/
Wholistic Development Exchange
http://www.wholisticdev.com/
WOMEN TO WOMEN
http://www.womentowomen.com/
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