Learn all about stress and how to handle it.

1. "Hecel Oyate Kin Nipi Kte -- So That The People May Live"

2. Stress Management

3. If “Plan A” doesn’t work, the alphabet has
25 more letters!
Stay calm and don’t stress.
GPTCHB Stress Management 2016

4. Are you stressed?
GPTCHB Stress Management 042016

5. • What is Stress?
• Types of Stress
• Myths of Stress
• Source of Stress
• Signs of Stress
• Types of Stressors
• Stress Management Techniques
Training Topics
GPTCHB Stress Management 042016

6. Stress is the reaction people have to excessive pressures or other
types of demand placed upon them. It arises when they worry that
they cannot cope.
What is Stress?
GPTCHB Stress Management 042016

7. 1. General Stress
• Everyone has this stress
• Resolve in a day or two
• No intervention required
2. Cumulative Stress
• Builds up in your body
• Becomes more difficult to alleviate your symptoms
• More serious psychological problems
3. Acute Traumatic Stress
• Abnormal reaction to normal situations
• Produces psychological distress
4. Post Traumatic Stress
• Severe stress produces severe response
• Produces lasting changes in personality and/or behavior
Types of Stress
GPTCHB Stress Management 042016

8. GPTCHB Stress Management 042016

9. • Stress will not hurt you
• Stress is the same for everybody
• Stress is always bad
• Stress is everywhere, so you can’t do anything about it
• No symptoms, no stress
• Only major symptoms of stress can harm you
Myths of Stress
GPTCHB Stress Management 042016

10. • Physical
o Headache
o Back Pain
o Chest Pain
o Fatigue
o General Aches and Pains
o Grinding Teeth
o Change in Eating Habits
• Mental
o Memory Loss
o Difficulty Concentrating
o Poor Decision Making
o Increased Worrying
o Loss of Interest in Daily Activities
o Not Going to School or work
Signs of Stress
GPTCHB Stress Management 042016
• Divorce or separation
• Death of a loved one
• The birth of a child
• Major financial setback
• Employment changes
• Becoming the victim of a crime or
natural disaster
• Personal conflicts
• Job stress
• Physical injury
• Lack of sleep
• Traumatic experience
Source of Stress

11. Types of Stressors
External
• Physical Environment – Noise, Lights, Heat,
Limited Space
• Social Interaction – Bullying, Aggressiveness
by Others, Rudeness
• Organizational – Rules, Deadlines
• Major Life Events – Birth, Death, Lost Job,
Marital Status Change
• Daily Activities – Transportation, Lost Keys,
Disconnect Notice
Internal
• Lifestyle choices – Excess Caffeine, Lack of
Sleep, Overloaded Schedule
• Negative Self-Talk – Self-criticism,
Pessimistic thinking
• Mind – Unrealistic Expectations, All or
Nothing Thinking, Exaggeration, Taking
Things Personally
• Personality Traits – Being a Perfectionist,
Workaholic
GPTCHB Stress Management 042016

12. • Step 1: Identify if you are stressed.
• Step 2: Identify what is causing you stress.
• Step 3: Identify what the reason is for the stress.
• Step 4: Select a way to reduce your level of stress.
• Step 5: Evaluate if your stress level is reduced. If not, repeat
step 4.
Managing Stress
GPTCHB Stress Management 042016

13. • Enjoy some fresh air
• Set boundaries – don’t say “yes” to everything
• Don’t comprise your values/beliefs
• Schedule “me” time
• Avoid procrastination
• Set realistic goals
• Change expectations or perceptions
• Reduce jobs/tasks into manageable segments
• Be thankful
• Be kind to yourself
Stress Busters
GPTCHB Stress Management 042016

14. 1. Exercise Regularly
~ yoga
~ walking/running
2. Meditation
~Clear your mind
~Focus on letting go of stressful thoughts
3. Body Relaxation
~ breathing techniques
~ guided imagery
4. Good Sleep Habits
~ Turn off all electronics 30 minutes prior to bed
~ Limit caffeine after dinner
5. Laughter
~Crack some jokes
~Watch a funny show
6. Eating
~ Reduce sugar, caffeine and processed foods
~ East small portions more often
~ Eat balanced diet
Stress Relief Strategies
GPTCHB Stress Management 042016

15. Relaxation Exercises
• The Cloud
o Close your eyes
o Picture yourself floating on a cloud
o Imagine ~ feel your body as weightless
o Feel all of your muscles relax
o Stop all thoughts ~ focus on relaxing only
• Fragrance
o Close your eyes
o Think of a fragrance you enjoy such as cedar,
sage, sweet grass, fresh rain
o Breathe in the fragrance
o Smell the pleasant fragrance
o Imagine yourself in a cloud of fragrance
o Stop all thoughts and feel your body relaxing
• Tight Fist
o Tighten the fist on your right hand
o Hold it, hold it, tighter and tighter
o Release it slowly
o Feel the tension being released
o Tighten the fist on your left hand
o Hold it, tighter and tighter
o Release the fist slowly
o Feel all the tension spread away
• The Neck Drop
o Close your eyes
o Let your chin drop to your chest
o Rotate your head slowly from left to right in
a complete circle
o Stop and let your chin fall to your chest again
o Now rotate your head again in a full circle
from right to left
GPTCHB Stress Management 042016

16. • Learn to be flexible
• Surround yourself with positive people
• Focus less on pleasing others and more on pleasing yourself
• Build a support network of friends, family, co-workers
• Walk the dog or take the kids to the park
• Enjoy the sounds of nature
• Reduce your consumption of energy drinks
• Avoid relaxing with alcohol
• Don’t give up on your hobbies
Additional Ideas
GPTCHB Stress Management 042016

17. One negative thought
leads to another………..
then another………..
then another …..
Stop the thoughts…change the outcome.
GPTCHB Stress Management 042016

18. Make a list of everything that you stressed out today.
Examples may include:
• Woke up late
• Can’t find your car keys
• Car won’t start
• Spilled coffee on yourself
• Got pulled over on your way to class
• Late for class
• Didn’t bring homework
Assignment
GPTCHB Stress Management 042016

19. GREAT PLAINS TRIBAL CHAIRMEN’S HEALTH BOARD (GPTCHB)
1770 Rand Road
Rapid City, SD 57702
Phone: 605.721.1922
Toll Free: 1.800.745.3466
Fax: 605.721.1932
Email: info@gptchb.org
Thank you