PHYSICAL SYMPTOMS OF STRESS
Tension
Muscle spasm
Tight chest muscles
HeadachesSickness/nausea
Feel hot/cold
Dry mouthButterflies
Anxieties
ExhaustionIncreased pulse rate
Increased blood pressure
Increased painAnger
Reduced ability to deal with pain
EMOTIONAL EFFECTS OF STRESS
Fed up
Depressed
Decreased activity levelsEat more
Stop eattingIncreased alcohol intake
Increased drug use
Increased smoking
Seek more help from doctors
Negative thoughts
Minor stresses become major issuesCan be external or self generated
COPING WITH STRESS
Identify the stressors
Prepare to make alterations in your life
List all possible solutions
Consider eliminating each stressor in turn
If you cannot eliminate the stress - change your reaction to it
Take responsibility for the change
Adopt less demanding standards
Do not be too hard on yourselfSchedule breaks
Plan ahead
Confide in a friend/counsellor
Find a buffer
Psychologists can help to improve mood and reduce stress levels
Increase your physical activity which will help release endorphins
Set and achieve goals
Gain control over our pain
LaughRemember positive experiences
Stop destructive, anxiety provoking, tension producing negative thoughts!
RELAXATION
Allows tension to move away from every organ and muscle
Blood flows more freely
Oxygen supplies are improved
Endorphins are released
Waste products drain better
Decreases blood pressure
Promotes calmness and feeling of well-being
Enables you to take control over your pain
Can help control fears and anxieties
Needs to be guilt free
Excellent form of self management
RELAXATION TECHNIQUES
Withdraw from all distractions
Set aside at least 30 minutes
Chose a comfortable position
Use pillows as necessary
Keep warm
Use abdominal breathing
Use positive imagery and remember positive life experiences