Brief Introduction to Stress Management
– Key Principles of low stress lifestyle
– Three basic anti-stress skills
– Wellness Triad
– Resources
Being in the military or part of a military family will be stressful at times. You may be tempted to use unhealthy coping mechanisms but there are better options. You are not alone. There is help and hope available to you.
Harmful Forms of Escape
• Alcohol abuse.
• Eating frequently or eating junk foods.
• Smoking.
• Excessive drinking coffee, or caffeinated drinks.
• Drug abuse, including marijuana and others
• Misusing prescription drugs/sleeping pills
• Using patent medicines to suppress specific symptoms.
• Withdrawing psychologically or emotionally
• Exhibiting self-destructive behavior.
• Lashing out at others.
First key – Low-stress lifestyle = Balance
• Work and play / Exercise and rest
• Challenge and ease / Stress and relaxation
• Striving and taking it easy
• Companionship and solitude
• Discipline and self-indulgence
Second Low-stress life style key – Adaptation
• Taking things in stride
• Observing what is happening
• Reacting strategically and maturely
• Letting provocations go
Anti-stress skills
• Physical relaxation
• Self-management:
– Responding to provocative with calm and balance.
• Life-style management:
– Continually assessing balance of stresses and rewards
Physical relaxation methods
• Self-monitoring
• Deep relaxation techniques
• Momentary relaxation – Taking a few seconds
• Quick recovery
• Rethinking – Replacing negative outlook with positive
• Thought-stopping and mental diversion
• Rehearsal Mentally for upcoming stressful event
Wellness Triad
Maintain stress level within a comfortable zone
• Relaxation: sleep, deep relaxation, hobbies, etc.
• Exercise: aerobic exercises
• Diet: a balanced diet without drugs
Holistic Lifestyle
• Job/Financial status
• Educationally or culturally rewarding activities
• Creative activities (such as hobbies)
• Social relationships / Physical health
• Spiritual life
Spiritual Life
• Nurture faith to help maintain your stress level
• Strong, religious faith can be a powerful resource
• Faith as a central part of daily living.
• Pay attention to your faith and grow it
• It is a source of strength
Spiritual Communities
Team Effort
• The Religious Support Team reaches out to high-risk
– The wounded/grieving/battle-fatigued
– New Soldier / Soldier returning from combat
– Soldier experiencing significant difficulties
• Soldiers experiencing these situations seek the Religious Support Team
Resilient Strategies
• Talking to others/Support groups
• Exercise/Sports
• Writing/journaling
• Hobbies
• Volunteering
Where to Get Help
• Suicide Prevention Hotline: 1-800-273-8255
Additional Suicide Prevention Resources
• Military One Source: 1-800-342-9647
• Unit Ministry Teams/Chaplains
• Behavioral Health
• Chain of Command
• Police/911
• Hospital/Emergency Room
• Family Readiness
Pennsylvania National Guard Family Assistance Centers
New Jersey National Guard Family Assistance Centers
New York National Guard Family Assistance Centers