PHED-1006EL Lecture 18: Concept 18 Stress Management
12 Jun 2018
School
Department
Course
Professor
November, 29, 2017
Concept 18-stress management, relaxation and time management
Perception and navigating
Although stress cannot be avoided,stressmanagement techniques can help reduce the impact of
stress in your life
Preventing excessive stress
•Being physically active
•Get sufficient sleep
oAverage adult needs 7-8 hours a night
•Use effective time management
•Build strong social support system
Physical activity and stress
•Adaptation to stressful situations
•Tension relief
•A break from reality (time out)
•Improves mood and self esteem
•Reduces anxiety and depression
•Changing other health behaviors
•Positive social time
Contributions of recreation to wellness
•Social-interactions with friends
•Emotional-reduces stress
•Physical-improves fitness
•Intellectual-expands world view
•Spiritual-connection with self
Active coping strstegies
1.Appraisal-focused
2.Emotion-focused
3.Problem-focused
Types of copin strategies
1.Appraisal-focused(table 3)
a.(cognitive reappraisal)
b.change your thinking,change yur perceptions
c.seeking knowledge or practicing skills and strategies
procrastination
•unpleasant tasks
•fear of change
•fear of failure
•lack of facus
•tendency to over commit
•unclear goals
•unclear task flow
•overwelmoing task
time management and procrastination
•where does your time go
ostep 1-establish priorities
ostep 2-monitor cut=rrent time use
ostep 3-analyze time use,set SMART goals
ostep 4-prioritize and mke schedule,write it down and keep track
oschedule recreational activity
ABC system for time management
2.emotion-focused(table 3)
a.(most effective for uncontrollable stresors,minimal emotional and physical effects)
b.relaxation techniques
c.physical activity
d.approiate emotional expression
e.seeking social support
f.mindful meditation
g.sprirituaity
h.emotional expression
3.problem-focused(table 3)
a.(most effective for controllable stressors,directly seek to solve or minimize stress)
b.problem solving
i.brainstorming
ii.narrow focus(4-5 options)
iii.plan strategy implementation
c.assertiveness(not aggressiveness)
d.seeking active social support
i.family,friends,clergy,teacher,coach
4.avoidant-focused(table 3)
a.(strategies that distract from the problem, may create more stress and negative helth benefits)
b.ignoring-pretend it doesn’t exist
c.escaping-short term ways to feel better(smoking,eating,drugs,alchol)
d.suppressing-denial or suppression of emotions
e.ruminatinf-focus on negative
Concept 18: Stress Management
Monday, December 4, 2017
11:32 AM
Document Summary
Although stress cannot be avoided,stressmanagement techniques can help reduce the impact of stress in your life. Preventing excessive stress: being physically active, get sufficient sleep oaverage adult needs 7-8 hours a night, use effective time management, build strong social support system. Physical activity and stress: adaptation to stressful situations, tension relief, a break from reality (time out, improves mood and self esteem, reduces anxiety and depression, changing other health behaviors, positive social time. Contributions of recreation to wellness: social-interactions with friends, emotional-reduces stress, physical-improves fitness, intellectual-expands world view, spiritual-connection with self. 2. emotion-focused(table 3) a. (most effective for uncontrollable stresors,minimal emotional and physical effects) b. relaxation techniques c. physical activity d. approiate emotional expression e. seeking social support f. mindful meditation g. sprirituaity h. emotional expression. 3. problem-focused(table 3) a. (most effective for controllable stressors,directly seek to solve or minimize stress) b. problem solving i. brainstorming ii. narrow focus(4-5 options) iii. plan strategy implementation c. assertiveness(not aggressiveness) d. seeking active social support i. family,friends,clergy,teacher,coach.
