Stress

Management
Presented by:
Rowena Falcis
What Is Stress?
Stress: the feeling of being
overwhelmed or unable to cope with
mental or emotional pressure
 Stress is your body’s response to a perception of danger.

 Cortisol (stress hormone) causes increase in heart rate, breathing at a

faster rate, and gives you a burst of energy.

 If you already have a health problem, stress may worsen it.

What are some
of your sources
of stress?
 Stressors
S t r e s s o r : " n .   a ny e ve n t , f o r c e , o r c o n d i t i o n t h a t r e s u l t s i n
p hy s i c a l o r e m o t i o n a l s t r e s s . S t r e s s or s m a y b e i n t e r n a l o r
e x t e r n a l f o r c e s t h a t r e q u i r e a d j u s t m e n t or   c o p i n g s t r a t e g i e s o n
t h e p a r t o f t h e a ff e c t e d i n d i v i d u a l . "
 Problems with
friends/family

Homework
Common
Extracurriculars
Stressors in
Everyday Work/financial troubles

Life Death of a loved one

Unsafe living environment

How do you
know you're
stressed out?
What does stress
look like?
Stress looks diff erent for everyone, and
everyone deals with stress diff erently.
 Becoming easily
Feeling
frustrated,
overwhelmed
agitated, or moody

Emotional
Having difficulty
Low self-esteem
Symptoms of relaxing and
easing your mind
and depression

Stress

Change in eating
Avoiding others
habits
Physical Low energy Headaches Upset stomach

Symptoms
of Stress
Chest pain and Insomnia Nervousness and
rapid heartbeat shaking
 Constant worrying Racing thoughts
Cognitive
Symptoms of
Stress

Inability to focus Poor judgment

 Eating too much or too
Procrastinating
little
Behavioral
Symptoms of
Stress Increased use of
alcohol, drugs, or
Exhibiting more nervous
behaviors (nail
cigarettes biting, fidgeting, pacing)
True or
False?
Stress is the
number one
health concern True or False?

among high
school students.
True!
Appetite
changes are True or False?
not a symptom
of stress.
False!
Depression
and anxiety True or False?

are linked to
stress.
True!
Money, work,
and
relationships True or False?

are all causes of

stress.
True!
Stress

Is a fact of life for most people.

You may not be able to get rid of it.

But you can fi nd ways to lower it.

 Drained

Unable to meet
BURNOUT
  constant
demands

Exhaustion
 Avoiding Burnout

When was a time you experienced

burnout?

How could you personally avoid or

reduce your chance of burnout?
 Perceived Stress Scale

The Perceived Stress Scale (PSS) is a classic stress assessment instrument.

This tool helps us understand how diff erent situations aff ect our feelings and
our perceived stress. The questions in this scale ask about your feelings and
thoughts during the last month. In each case, you will be asked to indicate
how often you felt or thought a certain way. Although some of the questions
are similar, there are diff erences between them and you should treat each
one as a separate question. The best approach is to answer quickly. That is,
don't try to count up the number of times you felt a particular way; rather
indicate the alternative that seems like a reasonable estimate.
 Please rate each statement 0
1
-
-
never
almost never
2 - sometimes
(scale is in the notes) 3 - fairly often
4 - very often

_ _ _ _ 1 . I n t h e l a s t m o n t h , h o w o f t en h a v e _____ 6. In the last month, how often have you

yo u b e e n u p s e t b e c a u s e o f s o m e t h i n g t h a t found that you could not cope with all the

happened unexpectedly? things that you had to do?

_ _ _ _ _ 2 . In t h e l a s t m o n t h , h o w o f t e n h a v e _____ 7. In the last month, how often have you

been able to control irritations in your life?
yo u fe l t t h a t yo u w e r e u n a b l e t o c o n t r o l t h e
i m p o r t a n t t h i n g s i n y o u r l i fe ? _____ 8. In the last month, how often have you
felt that you were on top of things?
_ _ _ _ _ 3 . In t h e l a s t m o n t h , h o w o f t e n h a v e
yo u fe l t n e r v o u s a n d s t r e s s ed ? _____ 9. In the last month, how often have you
been angered because of things that happened
_ _ _ _ _ 4 . In t h e l a s t m o n t h , h o w o f t e n h a v e
t h a t  w e r e  o u t s i d e o f y o u r c o n t r o l ?
yo u fe l t c o n fi d e n t a b o u t y o u r a b i l i t y t o
_ _ _ _ _ 1 0 . In t h e l a s t m o n t h , h o w o f t e n h a v e
h a n d l e y o u r p er s o n a l p r o b l e m s ?
y o u f e l t d i ffi c u l t i e s w e r e p i l i n g u p s o h i g h t h a t
_ _ _ _ _ 5 . In t h e l a s t m o n t h , h o w o f t e n h a v e you could not overcome them?
yo u fe l t t h a t t h i n g s w e r e g o i n g y o u r wa y ?
 Figuring your PSS score:

Yo u c a n d e t e r m i n e y o u r P S S s c o r e b y f o l l o w i n g t h e s e d i r e c t i o n s :

First, reverse your scores for questions 4, 5, 7, & 8. On these 4 questions, change the scores like this: 0 = 4, 1 = 3,
2 = 2 , 3 = 1 ,  4  = 0 .

N o w a d d u p y o u r s c o r e s f o r e a c h i t e m t o g e t a t o t a l .  M y t o t a l s c o r e i s _ _ _ _ _ _ .

I n d i v i d u a l s c o r e s o n t h e P SS c a n r a n g e f r o m 0 t o 4 0 w i t h h i g h e r s c o r e s i n d i c a t i n g h i g h e r p e r c e i v e d s t r e s s .

Scores ranging from 0-13 would be considered low stress.

Scores ranging from 14-26 would be considered moderate stress.

Scores ranging from 27-40 would be considered high perceived stress.

T h e Pe r c e i v e d S t r e s s S c a l e i s i n t e r e s t i n g a n d i m p o r t a n t b e c a u s e y o u r p e r c e p t i o n o f w h a t i s h a p p e n i n g i n y o u r l i f e i s
most important. Consider the idea that two students, John and Dan, could have the exact same events and
experiences in their lives for the past month. Depending on their perception, John's total score could put him in the
l o w s t r e s s c a t e g o r y a n d D a n ' s t o t a l s c o r e c o u l d p u t h i m i n t h e h i g h s t r e s s c a t e g o r y. C o n s i d e r t h e w o r d s o f R a l p h
Wa l d o E m e r s o n , “ N o t h i n g c a n b r i n g y o u p e a c e b u t  y o u r s e l f .”
Activity Debrief

How did that activity make you feel?

Where you surprised by your score? Why or why not?

Stress

What is Stress?

Stress is your body's way of responding to any kind of pressure or

demand.

Is stress bad? 

No, not all stress is bad. It depends on the situation and how it is
handled
Good vs. Bad

What is Eustress?

E u s t r e s s i s " g o o d " s t r es s . I t i s s t r e s s t h a t a r i s e s f r o m t h e d em a n d o f p l e a s a n t o r
fun activities
– Examples: vacation, weddings, promotions, running, etc. 

What is Distress?

Distress is “bad” stress. It is stress we experience in regard to

“ n e g a t i v e ”   d e ma n d s   t o w h i c h w e m u s t a d a p t . I t i s w h e n w e e x p e r i e n c e s t r e s s f o r
t o o mu c h o f t h e t i me .  
– E x : c r a m m i n g f o r fi n a l s , t o o h e a v y o f a w o r k l o a d , t r o u b l e d r e l a t i o n s h i p s ,   e t c .
 Coping
Mechanisms
 Coping
"n. the use of cognitive and behavioral strategies to
manage the demands of a situation when these are
appraised as taxing or exceeding one’s resources or to
reduce the negative emotions and confl ict caused by
stress."
 Resilience

Physical Health Issues

Importance
of Coping
Mental Health Issues

Healthier & Happier

Coping with Stress

Negative methods:

Using these methods to cope only adds more stress to the body. 

Ex: alcohol, smoking, using drugs, overeating, and caff eine.

Positive coping methods:

Ex: exercise, meditation, yoga, positive attitudes, time management,

taking breaks. 
 How to Cope

HEALTHY COPING  UNHEALTHY COPING

• Cooking  • Aggression

• Cleaning • Isolating yourself

• Yoga from others

• Procrastination
 Self-Care

What is self-care?

T he p ract ice of taking acti on t o p re se r ve or i mp rove one' s own he al th

I t is a routi ne, a li fe -s tyl e

Good Self - Care:

Re gular sl eep

Exercise

Re laxati on

Eati ng well
Too Stressed to De-Stress?

Prioritizing Self-Care

Set a goal

Make a Plan

Write it down

Get support

Reward actions, not results!

Turn bad days into good data

 1. Exercise

Benefi ts are strongest with routine exercise

Lowers your stress hormones (improves mood and acts as a natural pain killer)

Improves your quality of sleep (which helps reduce stress and anxiety

Engaging large muscle groups with repetitive movements can be particularly

stress relieving.

Find something you like doing- walking, dancing, rock climbing, yoga)

Prioritize exercise in your routine because of the overall health benefi ts

associated with movement.
 2. Consider Supplements

Common ones are:

L e mo n b a l m ( m e m b e r of th e m in t fa m ily a n d h a s a n t i -a n x i et y e ff e c t s )

O m e g a - 3 Fa t t y Ac i d s ( on e s tu d y s ho w ed 2 0 % r e d u c t i o n i n a n x i e ty s y m p t o m s )

A s h wa g a n d h a ( u s e d in Ay u r v e dic me d ic in e to tr e a t s t r e s s a n d a n x i e t y )

Va l eri a n ( p op u la r s le e p a id d u e to its tra n q uiliz in g eff ec t s a n d de c r e a s e s a n x i e t y )

Kava k ava ( p s yc h o ac tive m e m b e r of t he p e pp e r f a m i l y u s e d to t r e a t m i l d s t r e s s a n d a n x i e t y

in th e U S a n d E u ro pe )

G re e n Te a ( c on ta in s po ly p h e no l a n tiox id a n ts w h ic h m a y l o w e r s t r e s s a nd a n x i e t y b y
in c r e a s in g s e r oton in le v els )

* * * S om e s u pp le m e n ts c a n in te ra c t w ith m e d i c a t i o n s o r ha v e s i de e ff e c ts , c o n s ul t a
p hy s ic ia n if you c on s ide r s up p lem en ts .
 3. Aromatherapy

Light a candle or use essential oils

C o m m o n s c e n t s a r e :

L a v e n d e r

R o s e

Ve t i v e r

B e r g a m o t

R o m a n c h a m o m i l e

N e r o l i

F r a n k i n c e n s e

S a n d a l w o o d

Y l a n g y l a n g

O r a n g e o r o r a n g e b l o s s o m

G e r a n i u m
4. Reduce your caffeine intake

Caff eine is found in coff ee, tea, chocolate, energy drinks, pop, and
some non-prescription medication like cough syrups and slimming
tablets

High doses can cause anxiety

People have diff erent thresholds and if you notice you are jittery
or anxious you need to cut back

Studies show coff ee can be good, but it is not for ever yone

5 or fewer cups of coff ee a day is considered moderate intake

 5. Write it down

Write down what stresses you out

Better yet, write down what you are grateful for in life

Gratitude may relieve stress and anxiety by focusing on the

positive (changes your mindset to a more positive frame of
mind)
 6. Chew Gum

One study found a greater sense of well-being and lower stress with chewing
gum

Recent study on stress relief also found the greatest relief with chewing more
strongly.

Experts are uncertain of the reason (need more research), but a possible
explanation is that chewing gum (rhythmic motion) causes brain waves
similar to relaxed people and / or may promote blood fl ow to the brain
 7. Spend Time with Family and Friends

Provides a sense of belonging which helps in tough times

One study found that (women in par ticular) spending time with family and
children, helps release oxytocin (a natural stress reliever)

Both men and women benefi t from friendship

Another study found men and women with the fewest social connections were
more likely to suff er from depression and anxiety
 8. Laugh

L aughing helps by:

Re l i e v i n g y o u r s t r e s s r e s p o n s e

Re l i e v i n g t e n s i o n a n d r e l a x i n g m u s c l e s

It is hard to feel anx iou s wh en you are lau gh in g

L on g-term laughter improves immun e system an d mood

S tudy of a laughter in ter ven tion grou p, f ou n d in dividu als w ith can cer experien ced more
stress relief with lau ghter in ter vention th an with simple distraction s
 9. Learn to Say No

Say “no” more of ten and take control of the parts of your life you can
change and are causing you stress

This is especially important when you fi nd yourself taking on more

than you can handle

Being selective about what you can take on and saying “no” to things
that will unnecessarily add to your load, can reduce stress levels
 10. Learn to Avoid Procrastination

Stay on top of your priorities and stop procrastinating

Procrastination leads to reactive behaviour which leaves you scrambling to catch

up

This can cause stress which negatively impacts health and sleep quality

Make a to-do list organized by priority

Make realistic deadlines and work down your list

Work on things that need to get done today

Give yourself uninterrupted time because multitasking and switching between

tasks can be stressful
 11. Take a Yoga Class

T hi s ha s be e n a po pula r s tr ess re lie ver an d is o ff e re d in a va rie ty of s tyle s to c h oo s e

f ro m .

A ll st yle s j oi n bo dy an d min d to ge th er- it do es thi s b y in cre as ing yo u r b ody-brea th

awar e n e ss

Rese ar ch ha s f o un d t ha t yo ga en ha nc es mo od an d may even be eff e ct ive a s an

a nt ide pr e ss an t dr ug at tre at ing depr ess io n an d a nx iet y

S tu die s a re lim i te d, b ut

E x pe r ts th ink the be nefi t o f yo ga is re la ted to i ts eff ec t s o n yo ur ne r vo us sy ste m an d t he

s tre ss re spo ns e sys tem

It m ay he lp de cre as e co r tis o l le vels , blo o d pr ess ure , an d h ear t rat e

It m ay als o in cre as e a neu ro tra nsmit te r i n mo o d di so rder s

 12. Practice Mindfulness

Mindfulness anchors you to the moment

It helps combat the anxiety-inducing eff ects of negative thinking

There are several methods of mindfulness

Mindfulness-based cognitive therapy

Mindfulness-based stress reduction

Yoga and meditation

A recent study on mindfulness found that it may increase self-esteem which

lessens anxiety and depression symptoms
 13. Cuddle

Cuddling, kissing, hugging, and sex can help relieve anxiety

Positive physical contact releases oxytocin which lowers cortisol levels,

lowers blood pressure, and heart rate
14. Listen to Soothing Music

S l o w- p ac e d i n s t r u m e n t a l m u s i c c an i n d u c e t h e r e l axa t io n r e sp o n se b y
h e l p i n g l o we r b l o o d p r e s s u r e , h e ar t rat e , an d s t r e ss h or m o n e s

S o m e ty p e s o f c l as s i ca l , C e l t i c, I n d i g e n o u s, an d E as t I n d ian m u sic c an b e
soothing

S i m p l y p i ck a ty p e y o u e n j o y

N at u r e s o u n d s m ay al s o h e l p cal m i n d i v i d u als
15. Deep Breathing

M e nt a l s t r es s a c t i vat e s yo u r s y mp a t h e t i c ne r vo u s s y s t e m w h i c h c a us e s a fi g ht-
o r- fl i g h t re s p on s e ( i n c r e a s e h ea r t ra t e , i n c r ea s es b r e at hi n g rat e , a nd c o n s t r i c t s
b l o o d ves s el s

D e ep b r e at h i n g a c t i vat e s yo u r p a ra s y m p at he t i c n er v ou s s y s t e m w hi c h c o n t r o l s
y o ur r e l ax a t i o n r es p on s e

T he r e a r e s e vera l t y p e s o f b r e at h i n g e xer c i s e s ( d i a p h ra g m a t i c , a b d o mi n al a n d
b e l l y b r e a th i n g , a l o n g w i t h p a c ed r e s p i rat i on s )

T he g o a l i s t o f o c us o n yo u r b r ea t h b y ma k i n g i t s l o w er a nd d e e p e r

W h en yo u b r e at h e d e ep l y t h r o ug h y o ur n o s e, yo ur l u ng s f ul l y e x p a nd , a nd yo u r
b e l l y r i s es c a us i n g y ou r h ea r t ra t e t o s l o w w hi c h p r ov i d e s a f e e l i ng o f p e ac e
 16. Spend Time with Your Pet

Pets decrease stress

Spending time with your pet also releases oxytocin which

improves your mood

Having a pet gives you purpose, keeps you active,

provides companionship, all of which help to reduce
anxiety symptoms
 17. Get Enough Sleep

Make a good sleep environment (dark with little noise)

Limit alcohol and caff eine

Take a warm shower or bath (lowers your body temperature so you can fall asleep faster)

Avoid blue light exposure before bedtime (inter feres with circadian rhythm)

Practice good sleep hygiene (routine wake time and bedtime, limit naps, prioritize sleep,
make gradual adjustments)

Journal (write down thoughts and worries and then you don’ t have as much anxiety at
bedtime)

Schedule worr y time (Cognitive behaviour therapy which helps you think it through and
address your concerns before bed)
 18. Time Management

S a y “ n o ” t o m o re u n n e c e s s a r y t a s k s

P r i o r i t i z e ( e n s u r e yo u r h e a l t h i s a p r i o r i t y )

M a p i t o u t s o y ou c a n co o r d i n a t e you r t i m e -w r i t e d o w n e ve r y t h i n g ( i f yo u
a r e u n a b l e t o p e n c i l i n n e w t a s k s - d o n o t a g r e e t o t a ke t h e m o n )

D o t a s k s o n l i n e i f p o s s i b l e , i n s t e a d o f h av i n g t o g o o u t ( s ave s t rave l t i m e
a n d i s m u c h s a f e r n ow a d ay s w i t h C O V I D - 1 9 )

S t a y o r g a n i z e d ( i t i s d i ffi c u l t t o r e d u c e s t r e s s i f yo u l i v e i n d i s o r g a n i z e d
c h a o s - s t o p t h e d ra i n o f a m e s s y h ou s e )

K n ow yo u r l i m i t a ti on s

Re v i e w yo u r s c h e d u l e w e e k l y a n d a d j u s t a n d p r i or i t i z e a c c or d i n g l y

P l a n a h e a d s o yo u a re n o t s c ra m b l i n g t o c om p l e t e t a s k s
 Online Resources

Phone Apps:

Breath2Relax-  instructions and exercises in diaphragmatic breathing, a

documented stress-management skill. Includes detailed information on the
eff ects of stress on the body.

Happify- A brain-training app based on research showing that some types of

activity can help you combat negativity, anxiety and stress while fostering
positive traits like gratitude and empathy.

Personal Zen-  Developed with a professor of psychology and neurosciences, a

series of games based on clinical fi ndings about methods for reducing anxiety
levels.
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nships%20or

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We b M D . ( n . d . ) .   S t re s s S y m p t o m s : P h y s i c a l E f f e c t s o f S t r e s s o n t h e B o d y . We b M D .  

h t t p s : / / w w w. w e b m d . c o m / b a l a n c e / s t r e s s - m a n a g e m e n t / s t r e s s - s y m p t o m s - e f f e c t s _ o f - s t r e s s - o n - t h e - b o d y # : ~ : t e x t = B e c o m i n g % 2 0 e a s i l y % 2 0 a g i t a t e d % 2 C % 2 0 f r

ustrated%2C%20and,%2C%20lonely%2C%20worthless%

2 C % 2 0 a n d % 2 0 d e p r e s s e d.