Download Stress Management - Caring for Carers

How can we identify and
manage stress

Is the body's reaction to change - requires a
physical, mental/emotional adjustment

Can come from situations or thoughts that
make you feel frustrated, angry, nervous,
anxious, helpless etc.
Is caused by stressfactor or "stressor.“

Dealing with a serious illness or

CARING FOR SOMEONE WHO IS CAN CAUSE A
GREAT DEAL OF STRESS.
 Our
response to the demands of
the world determines our stress
level.
 We
need time to consider
common stressors and how they
affect us.

Stressors are events or conditions in our life,
positive or negative that trigger a stress
response in us

Stressors can be
◦ Short –term or long-term
◦ External or internal
◦ Small or big

Understanding types and sources of stress important for stress management

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Our body responds to stressors differently
depending on whether the stressor is new —
acute stress
or whether the stressor has been around for a
longer time — chronic stress.


Persistent stress can lead to health problems
Our chronic-stress response is much more
subtle and effects are longer lasting and
more problematic.
Common effects of stress ...
... On your body
... On your mood
... On your behavior
•Headache
•Muscle tension or
pain
•Chest pain
•Fatigue
•Change in sex
drive
•Stomach upset
•Sleep problems
•Anxiety
•Restlessness
•Lack of motivation
or focus
•Irritability or anger
•Sadness or
depression
•Overeating or
undereating
•Angry outbursts
•Drug or alcohol abuse
•Tobacco use
•Social withdrawal
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Progressive Relaxation - progressively
tensing and then relaxing muscle groups Passive progressive relaxation is the act of
relaxing muscles progressively without
tensing them first.
Autogenics - imagining that your limbs are
warm and heavy, your heart rate is slow and
steady, and your forehead is cool.
Deep breathing - breathing slowly and
regularly and taking sufficiently deep breaths.
Other - Yoga, Tai Chi, Qi Gong, Walking,
Swimming



Visualization - visualizing something for
relaxation or making positive changes, such
as picturing in your mind a relaxing scene.
Guided Imagery - the process of being
guided through calming or helpful mental
images, such as calming scenes, the healing
process, or positive changes.
Meditation - focusing the mind on a word,
phrase, or idea and letting go of other
thoughts


This means even if some of these techniques
don't work for you, at least one will!
You will be able to find some way to relax,
and with commitment to your own wellbeing
andpractice, relaxation will become easier.



Stress can lead to unhealthy lifestyle
patterns—which lead to more stress!
For example, when we’re under stress we
tend to make poor food choices.
These food choices can create more stress as
well as other problems.

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Drinking Too Much Coffee: -start themselves
in the morning, and a pattern of all-day
coffee drinking often ensues.
Eating The Wrong Foods: stressed people
tend to crave foods high in fat, sugar and
salt.
Skipping Meals
Mindless Munching: emotional eating
Forgetting Water: Do you get a full eight
glasses per day, or even four?
Fast Food:

Blood Sugar Imbalances: When we don’t eat
enough food, or healthy enough food we can
experience blood sugar fluctuations. These lead
to
◦ mood swings, fatigue, poor concentration and
hyperglycemia in the long run.

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Caffeine Side Effects: Too much caffeine can lead
to poor concentration and sleep disturbances
Poor Health Outcomes: Poor nutrition can also
lead to lowered immunity so you’re more
susceptible to illnesses
This can lead to increased stress levels.

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Eat balanced meals. Include some lean protein with each meal as
well as fresh fruit, vegetables and whole grains.
Eat regularly and don’t skip meals. energy levels will suffer if
you do. If stress is an appetite-killer, try eating smaller amounts
of food more often.
Try to avoid using food as a stress reducer. A brisk walk or a
cup of herbal tea might work instead. Try snacking on a handful
of almonds or baby carrots.
Cut back on caffeine. It can disrupt your night’s sleep.
Keep mealtimes pleasant – and separate from work.
Take a little extra time to slow down and relax while you eat.