Introduction to Stress Management

Summary

In this stress management and wellness workshop, psychologist LuAnn Helms from Utah State University introduces six key parts to address stress. She discusses identifying personal stressors, recognizing stress symptoms, and the importance of self-awareness. Helms emphasizes the role of the fight-or-flight response in daily stress and the necessity of triggering the relaxation response. She encourages participants to list their stress-reducing activities, highlighting the benefits of exercise, social support, and humor, and previews upcoming sessions on relaxation skills.

Takeaways

• 📚 The workshop is structured into six parts, focusing on understanding and managing stress, practicing relaxation skills, and developing a wellness plan.
• 🧘 Identifying personal stressors is crucial for effective stress management, as it helps in preparing and practicing skills to mitigate stress before events occur.
• 🤔 There are various sources of stress including environmental, interpersonal, physiological, and intrapersonal factors, which are internal stressors.
• 🚨 Recognizing symptoms of stress is important, as they can manifest in behavioral, emotional, and physical ways, and can indicate when stress levels are rising.
• 🏃‍♂️ Exercise can be a powerful tool for stress management, as it helps to utilize the body's fight-or-flight response in a positive way.
• 🎵 Music can be used as a form of relaxation, with playlists designed to induce calmness or confidence.
• 👂 Having a support system and engaging in healthy communication with friends can provide emotional support and different perspectives on stressors.
• 😴 Sleep is a critical component of stress management, as lack of sleep can exacerbate stress levels and affect overall well-being.
• 📝 Writing down tasks or creating a to-do list can help in organizing and tackling overwhelming workloads, making stress more manageable.
• 😄 Humor is a valuable stress management technique, as it can trigger a positive mood and provide a mental break from stress.
• 🌿 Engaging in activities such as spending time in nature, meditation, yoga, or interacting with animals can offer relaxation and reduce stress.

Q & A

What is the main focus of the stress management and wellness workshop presented by LuAnn Helms?

The workshop focuses on managing stress through six different parts, which include discussing stress, practicing relaxation skills, sharing cognitive behavioral and emotional skills, and developing a wellness plan together.

Why is it important to identify personal stressors instead of comparing them with others?

Identifying personal stressors is important because it allows individuals to be more prepared for their specific stress triggers and to practice stress management skills effectively, rather than dismissing their stress because it doesn't affect others in the same way.

What are intrapersonal stressors as mentioned in the script?

Intrapersonal stressors are factors within an individual that create stress, such as personal thoughts and emotions, as opposed to interpersonal stressors which are stresses between people.

How can recognizing the symptoms of stress help individuals?

Recognizing stress symptoms allows individuals to understand when they are becoming stressed, enabling them to take proactive steps to manage their stress levels before they become overwhelmed.

What is the fight-or-flight response and how does it relate to stress?

The fight-or-flight response is a physiological reaction that prepares the body to either confront or escape a perceived dangerous situation. It is related to stress as it is triggered by stressors, causing physical and emotional changes that can be detrimental if activated too frequently without actual danger.

Why is it beneficial to rate stress levels on a scale from 1 to 10?

Rating stress levels helps individuals to be aware of their current stress state and to identify when they need to employ stress management techniques to prevent stress from escalating to unmanageable levels.

How can exercise be an effective stress management technique?

Exercise is effective because it helps to utilize the body's fight-or-flight response in a positive way, releasing tension and providing physical benefits that counteract the negative impacts of stress.

What role does a support system play in stress management?

A support system provides individuals with various people they can turn to for different needs, such as venting, gaining perspective, or taking a break from stressors, which is crucial for emotional well-being and stress reduction.

Why is humor considered a great stress management technique?

Humor can trigger a positive mood change, providing a mental break from stress and promoting a more relaxed state, which is beneficial for overall stress management.

How can writing down tasks or creating a to-do list help with stress?

Writing down tasks or creating a to-do list can make overwhelming workloads seem more manageable by breaking them down into smaller, actionable items, providing a sense of accomplishment as each task is completed.

What is the potential downside of using avoidance as a stress management technique?

While avoidance may temporarily reduce stress, it can lead to increased stress in the long run if it prevents addressing the root causes of stress or results in neglecting important tasks.

Outlines

00:00

😀 Introduction to Stress Management Workshop

The video script introduces LuAnn Helms, a psychologist from Utah State University, who is hosting a stress management and wellness workshop. The workshop is structured into six parts, starting with a discussion on stress and its management, followed by practicing relaxation skills, learning cognitive behavioral and emotional skills, and culminating in developing a wellness plan. The script highlights various personal stressors such as balancing school, work, finances, and relationships, emphasizing the importance of recognizing individual stress sources to manage stress effectively. It also touches on different types of stressors, including environmental, interpersonal, physiological, and intrapersonal factors.

05:02

😟 Understanding Stress Symptoms and the Fight-or-Flight Response

This paragraph delves into the symptoms of stress that individuals may experience, such as being short-tempered, feeling overwhelmed, forgetfulness, and avoidant behavior. It also discusses physical symptoms like headaches, back pain, and emotional responses like crying easily. The fight-or-flight response is explained as a natural protective mechanism that prepares the body for danger, which can manifest as cold extremities, shallow breathing, and suppressed immune system. The script points out that this response is often triggered in modern society not just by physical danger but also by stressors like tests and external stimuli like news alerts. The importance of managing this response to avoid chronic stress and its negative effects on memory, health, and behavior is highlighted.

10:03

🏃‍♂️ Techniques for Managing Stress and Anxiety

The script explores various techniques to manage stress and anxiety levels. It suggests rating stress on a scale from 1 to 10 to gauge one's current stress level. Activities such as playing the piano, listening to music, running, and talking to friends are mentioned as effective ways to reduce stress. The benefits of exercise in combating the physical effects of the fight-or-flight response are discussed, as well as the value of having a support system. The paragraph also emphasizes the importance of self-awareness in managing stress and the potential benefits of stress management in terms of time saved and improved well-being.

15:05

😌 Strategies for Reducing Stress and Enhancing Well-being

This paragraph offers a range of strategies for reducing stress, including using humor, maintaining support systems, ensuring adequate sleep, and engaging in physical activity. It also suggests writing down tasks to manage workload and using relaxation techniques like meditation and yoga. The script encourages viewers to observe their own reactions to different stress management methods and to incorporate effective ones into their routine. It concludes by advising viewers to make a list of activities that help reduce their stress and to practice relaxation skills in the upcoming parts of the workshop.

Keywords

💡Stress Management

Stress management refers to the techniques and strategies used to cope with and reduce stress in one's life. In the context of the video, it is the overarching theme, as the workshop aims to discuss different ways to manage stress. The script mentions various stressors and how understanding and addressing them can help in managing stress levels effectively.

💡Wellness Plan

A wellness plan is a personalized strategy that includes activities and lifestyle changes to improve one's overall well-being. In the video, part six is dedicated to developing a wellness plan together with the participants, indicating the importance of a proactive approach to maintaining mental and physical health.

💡Relaxation Skills

Relaxation skills are practices that help to calm the mind and body, reducing stress and promoting a sense of relaxation. The script mentions that parts two, three, and four of the workshop will involve practicing a variety of these skills, suggesting that they are essential tools in managing stress.

💡Cognitive Behavioral Skills

Cognitive behavioral skills involve changing negative thought patterns and behaviors to improve emotional and mental well-being. In the video, part five focuses on sharing cognitive behavioral and emotional skills, highlighting their role in stress management and overall wellness.

💡Fight-or-Flight Response

The fight-or-flight response is a physiological reaction that prepares the body to either confront or escape from a perceived harmful event. The script explains how this response can be triggered by stressors in modern life, even when there is no immediate physical danger, and how it can lead to various physical and emotional symptoms.

💡Interpersonal Stressors

Interpersonal stressors are stressors that arise from relationships and interactions with other people. The script discusses how these stressors can contribute to overall stress and how they are learned behaviors that can be unlearned, indicating the potential for managing these stressors through personal growth and communication.

💡Intrapersonal Stressors

Intrapersonal stressors are internal factors within an individual that create stress, such as personal beliefs, attitudes, and emotions. The video script points out that these stressors originate from within us and can be addressed through self-awareness and personal reflection.

💡Stress Symptoms

Stress symptoms are the physical, emotional, and behavioral responses that indicate a person is experiencing stress. The script provides examples of stress symptoms shared by participants, such as being short-tempered, feeling overwhelmed, and engaging in avoidant behaviors, emphasizing the importance of recognizing these signs to address stress effectively.

💡Avoidant Behavior

Avoidant behavior refers to actions taken to evade or postpone dealing with a stressful situation. In the script, one participant mentions engaging in activities like playing video games, watching movies, or sleeping in as a way to avoid dealing with stress, illustrating a common but often unhelpful response to stress.

💡Relaxation Response

The relaxation response is a state of deep rest that is the opposite of the stress response. The script discusses the importance of triggering this response as a counterbalance to the chronic activation of the fight-or-flight response, which can lead to burnout and health issues.

💡Performance Anxiety

Performance anxiety is the feeling of intense nervousness or worry about one's ability to perform well in a particular situation, such as giving a presentation or taking a test. The script relates this concept to the fight-or-flight response and discusses how it can be managed through stress management techniques.

Highlights

Introduction to the stress management and wellness workshop by LuAnn Helms, a psychologist at Utah State University.

The workshop is structured into six parts covering stress discussion, relaxation skills, cognitive behavioral techniques, and developing a wellness plan.

Identifying personal stressors is crucial for effective stress management.

Differentiating between environmental, interpersonal, physiological, and intrapersonal stressors.

Understanding that stressors are often learned behaviors and can be unlearned.

Recognizing personal stress symptoms such as short temper, forgetfulness, and avoidance behaviors.

The impact of stress on physical symptoms like headaches, back pain, and emotional responses.

The fight-or-flight response as a natural protective mechanism and its modern-day triggers.

Chronic stress can lead to health issues and impaired memory and concentration.

The importance of managing stress to prevent burnout and improve overall well-being.

Stress can be beneficial in moderation, but chronic stress needs to be managed.

Learning to rate stress levels on a scale from 1 to 10 for self-awareness and management.

Techniques for reducing stress levels, including playing music, exercise, and talking to someone.

The role of humor and support systems in managing stress.

The effectiveness of writing down tasks and creating to-do lists to alleviate stress.

Encouragement to observe personal stress-reducing activities and incorporate them into daily life.

Upcoming parts of the workshop will focus on practicing relaxation skills.

Transcripts

hi I'm LuAnn Helms a psychologist in

Utah State University Counseling and

Psychological Services

welcome to the stress management and

wellness workshop this workshop consists

of six different parts the first part

will be discussing stress and different

ways to manage it parts two three and

four we'll be practicing a wide variety

of relaxation skills in part five I will

share with you cognitive behavioral and

emotional skills and then in part six we

will develop a wellness plan together so

what are some things that stress you out

just test balancing school and family

balancing school and family I was just

going to say pretty much the same thing

balancing school balancing work running

out of money also dating and balancing

schools rough stuff for me so balancing

different demands maybe the dating and

different relationships Oh giving

presentations might be something to

stress someone out so one of the things

with stress management is knowing what

your sources of stress are for you as an

individual so not compared to other

people know if you can own what your

stresses are then you can be more

prepared for them and you can know to

practice skills to get your stress level

down before those different events in

your life so not thinking about well

this shouldn't stress me out because it

doesn't seem to stress them out focusing

on this is my personal stressor and

there are a variety of different sources

of stress and so you might look up here

and notice a few different things that

come to mind so in addition to school

and some of the different demands

there's different environmental

stressors we also have interpersonal

stressors physiological stressors and

then one thing that some people don't

think about is intra personal stressors

so interpersonal stressors are stressed

between people and intrapersonal

stressors are factors within us that

create more stress so as you glance at

this and

don't have to say which ones can you

maybe think of some of these things

relate to some of these okay so and this

is just a small list the nice thing

about the interpersonal stressors is

these are ways of thinking that are

mostly learned and so you can unlearn

them okay so in addition to knowing what

your sources are you also want to know

you know how do you know you're stressed

how you know you're getting there so

what are some of your symptoms of stress

I get really snappy like was my roommate

or with my friends like I don't have

very long fuse okay so being really

short and snappy

okay I start feeling overwhelmed with

little things as well so things that

normally don't stress me out so

stressing me out

okay so kind of things on your plate

kind of caused you more stress than they

do normally yeah okay build up and I

have a tendency to miss those little

things entirely just I don't remember to

do them because I'm focused on the big

things that I got to get done okay so

some things you forget about all right I

know I'm stressed when I started

participating in avoidant behavior like

playing video games or watching movies

or sleeping in just I can tell that I'm

avoiding important things that I need to

do because I'm stressed out about it

yeah so there are kind of a lot of

different behavioral symptoms that

people have shared for me I often get

headaches when I'm stressed out um I get

like pain in my neck or in my back

that's right can I carry attention I

think so some back pain other physical

symptoms I might cry easier things will

just get to me more emotionally yeah so

knowing how our maybe body and our

behavior and our emotions tell us that

we're stressed out so kind of knowing

that we're getting there so if this is

the list could be like 10 times longer

than this but here are some common

things are there any that you kind of go

oh yeah that's me - Oh what might be a

few that you're like oh okay

I get really accident-prone like I'll

stub my toe or hit my knee on something

and just be really absent-minded I think

when I'm stressed out or I've a lot to

do yeah so we might be thinking about

all the stuff we have to do and not pay

attention and walk into things or

problems sleeping okay

so sleep difficulties I progressed in a

quite a bit hey yeah I think that hey if

I don't do it now I'm okay now but it

just builds up the stress yeah so with a

lot of the behavioral stuff anything

with some of the physical things yeah I

think that sure like the trouble

concentrating one is I'll think about a

million things at once or I what I won't

be able to hold my attention as much as

I normally would okay yeah I eat eating

yeah yeah

so stomach issues are sometimes common

when we have stress problems sometimes

people eat more and sometimes people

don't feel hungry at all

yeah so part of our symptoms are related

to the fight-or-flight response and I

won't go into a lot of details but

basically our body is wired to protect

it from danger so it's a protective

mechanism that if I'm out on a hike and

I see a mountain lion the

fight-or-flight response gets triggered

and my body prepares to fight or flee

the situation and so the blood goes to

major muscle groups and out of our

extremities and that's why when people

are stressed sometimes their hands and

feet are cold

so our breathing gets really shallow and

our pupils dilate all these different

chemicals are being released it for

Paris to fight or flee the muscles get

tense and when that happens

digestion slows because who cares about

digesting your food if you're about to

get it attacked by a lion no so that's

why sometimes people have stomach

problems probably why I get headaches is

because you get muscle tension hey and

another thing that happens is our immune

system is suppressed because who cares

about fighting off our germs if I'm

about to get attacked by a lion and so

sometimes people are stressed and then

they get sick so

it also has a challenge with our memory

if I'm about to get attacked by a lion

who cares if I can recall the names of

the presidents though so one thing is

just knowing that that's a natural

response to protect us from danger

fortunately we're hardly ever in

physical danger occasionally things

happen where we are but the

fight-or-flight response actually gets

triggered over and over again throughout

our day in our society even though we're

not about to get attacked by lions so is

that like when I'm going in to take a

test and my mind just completely goes

blank

is that like yeah what's happen if I've

studied a lot yeah so it makes it hard

to recall the information that you want

to recall so that's a good example - the

test isn't going to kill you so it might

feel like that and maybe you're having

thoughts like I can't do this thoughts

that I'm in jeopardy and so a lot of

times we're not actually being attacked

by the lion but our thoughts are

triggering the fight-or-flight response

and then there's things outside of us

that are trying to trigger it like the

news tries to trigger it you know it

says things like something in your house

can kill you find out 11:00 what it is

you know so outside of us we're always

getting these messages to watch out and

the challenge with that is we need to

work on the fight-or-flight is

constantly being triggered with our

thoughts and with external stimulus we

have to work on triggering the

relaxation response because people

aren't walking around telling us relax

so we have to tell ourselves and we have

to work on triggering that relaxation

response and calming that down a little

bit because the chronic fight-or-flight

can really wear us out can I ask you

something real quick

so is it I mean it sounds like it's kind

of the same thing that happens when you

get up to perform if you get performance

anxiety yeah you get early nervous it's

the same thing yeah okay so say because

I like it so oh yeah so if I'm up here

and I'm getting nervous and I'm thinking

I can't do this or what if I make a

mistake then that flight or flight is

going to get triggered a little bit and

the challenge with it too is that it

wears us out and a lot of times when it

comes to stress management people think

well I don't have time for stress

management

I don't have time to take care of myself

or I don't have time to maybe take a

ten-minute break so but the thing to

remember is if you don't take time for

stress management it'll cost you more

time in the long run so if you don't

take time and you go go go and then you

crash because you've gotten sick because

you haven't take time for stress

management and you've worn out your

immune system now has anyone ever been

sick for finals so that's what issue you

know sometimes two people will be

anxious and they'll study and study and

in four hours they're all anxious trying

to study well if they would have took a

half an hour for some stress management

and then studied for two hours they

might have retained more information and

so it makes this not think so straight

and then another huge issue is sometimes

when we're stressed out we have a short

fuse and we behave in ways that we

regret we say things we wish we didn't

we do things that we wish we didn't and

that takes a lot of time to feel guilty

about that to think about that to try to

repair it so that does take a lot of

time in our life and so if we take more

time just for taking good care of

ourselves and keeping our stress at a

manageable level we will save time in

the long run but you have to really be

invested into doing this and with the

fight-or-flight I mean it's meant to

protect ourselves so having some stress

can be a helpful thing it's just having

too much too often that we have to

manage we don't want to not have stress

we don't want to not have anxiety

sometimes but we do want to have it at a

level that we can manage so one of the

skills is we want to be able to rate our

stress level so using the sources of

stress and symptoms of stress knowing

where you're at at any given moment on a

scale of 1 to 10 so 10 being your most

stressed out and 1 being very calm so

right now in this moment since I'm

presenting and that's one of my sources

stress I'd say I'm about a seven that's

pretty high for me so if you don't mind

maybe giving yourself a number in this

moment between one and ten six six like

a four okay a five probably about a

three okay so knowing that there's

variability and not comparing yourself

to other people checking with yourself

and reading that now most of the time

people think you know I was just going

along and the stressor happened whatever

that is let's say a test and boom my

stress went up but really what typically

happens is maybe I had a really cruddy

breakfast and I didn't get a good

night's sleep and my roommate said

something I wish they didn't and I

thought about the test and I thought I'm

going to blow it and then the test

happens and you don't have very far to

go so the skill of knowing where you're

at at any given moment and then having

techniques to just bring it down a notch

or two and having a variety so there

isn't one thing that you use that that

takes you from a nine to a two just

keeping your fuse as long as possible so

you're less likely to get to an eight

nine or ten and a nine or ten for some

people that's a panic attack or maybe

you're you're can't believe the words

that are coming out of your mouth

because you're so stressed out or maybe

you freeze you can't think straight so

knowing where you're at at any given

moment so what are some of the things

that you do to decrease your stress

level to bring it down a notch or two I

like to play a piano take a break to go

play your piano that's something that I

love or just listen to music yeah I have

a list on my ipod it's like a relaxation

list that I'll use that's a great idea

so using music we can have playlists to

help us feel confident or relaxed an

empowerment list so making a playlist of

different songs that will trigger the

mood that you want more of and then play

music too is a great activity other ways

that people I'll go on a run

and just exercise and try and get out

and just let it go away

huh so running why we running be helpful

when it comes to the fight-or-flight

response

wouldn't it like get rid of it

physically if you're having a physical

reaction to it then you could do

something physical maybe to to try to

get rid of it or help it yeah so what

are the reasons that exercise is so

helpful for anxiety and stress is

fight-or-flight prepares us to do

something physical and when we exercise

we're actually taking that system to

fruition so in addition to all the great

benefits of exercise in helping to build

confidence in helping to manage anxiety

and depression it's good for our body

and fight-or-flight is kind of wearing

out our body doing some exercise helps

us to bring that to fruition having some

physical activity and it doesn't you

know maybe you can't go for a long run

and right before presentation maybe

doing a few push-ups or some squats or

something to get that energy out

sometimes is really helpful other things

that people do

I think another thing that a lot of

people do is just talk to someone talk

to a friend that's something you can do

maybe like right before presentation or

something you can call a friend and be

like hey a little nervous let's just

talk for a little bit yeah I do that

sometimes yeah so having a good support

system is really important I'm having

maybe a variety of people to talk to and

knowing in your support system that you

might have different people for

different things like my friend Jack

might be a great person for me to vent

to but my friend maybe Jill might be

good for a different perspective so and

knowing or this other friend might be

great for just going to a movie or

having fun with and taking a break from

the things that are stressing me out and

so trying to have a support system where

you do have a variety people to turn to

and and don't expect people to be really

what they're not so if I have a friend

that you know every time I call wants to

cheer me up by telling jokes and I

really need a shoulder to cry on maybe

that's not the best person to call and

so kind of figuring out what I need when

it comes to support systems so in

support systems and maintenance of them

are pretty challenging at times but

working on having healthy relationships

and healthy communication with my

support system yeah other things like to

sleep okay times if I'm really feeling

stressed I go to bed I wake up feeling a

lot better I don't know if that's good

or bad

yeah yeah so I'm not thinking about it

good or bad but maybe observing it a

little bit as far as does this help me

is it effective and it may be that

you're not getting enough sleep and you

actually do need more sleep and so it

would be effective or if you're just

avoiding because sometimes if we avoid

too much we don't work through those

feelings and we end up causing more

stress so in some situations it could be

a good technique and in other situations

may be not so helpful yeah yeah like

I'll watch a movie or TV show or

something with

friends and sometimes I feel like not as

stressed afterwards but other times I

feel more stressed later on so I don't

know kind of thing saying if that's yeah

or not paying attention yeah I mean

movies are often like music to that they

could trigger a different mood and so

you deciding what kind of mood you want

to trigger now so when it comes to

stress management a great technique is

humor and so if there is a movie that

makes you laugh or cheers you up and

gives you a break in that way but if

you're already feeling really down maybe

you don't want to watch Old Yeller and

stay there or something so paying

attention to that how those movies make

you feel and you might even have as part

of your toolbox of stress management

things certain movies that you pull out

every once in a while that maybe make

you feel relaxed or empowered or hopeful

any other things that people do I've got

something else when it's my workload

that's stressing me out and I feel like

I have too much on my plate writing it

down writing down what I need to do

either making a to-do list or getting it

on my calendar helps me feel like I've

gotten something done and then it helps

me organize it so that I could tackle it

because if it if I just have it all

piled up then sometimes it just feels

too overwhelming to actually start it

but I know that once I start it I can

definitely do it so as long as I just

you know write it down figure out what I

need to do first then that helps me feel

just a little bit less stress yeah so

writing a list prioritizing crossing

things off and being able to kind of

chunk it down because sometimes we feel

overwhelmed when we're thinking about

all of it and if we can chunk it down

and say okay what's first what piece can

I do and taking care of it one piece at

a time so so there is a wide variety of

things that we can do in thinking about

maybe time in nature does anyone use

meditation or yoga or know people to do

some toe in the counseling center we

have animals because petting pets and

being around pets or watching children

play there's a variety of things that

sometimes can be helpful so we've talked

about knowing what your sources and

symptoms

our being able to rate your stress level

and then figuring out for yourself what

are variety of things to bring it down a

notch or two so what I would encourage

you to do is to make a list kind of spy

on yourself and observe the things that

kind of bring it down and then figure

out how you sprinkle more of that into

your life and in parts two three and

four we'll practice some relaxation

skills thank you