Overcoming and Managing Nervousness and Techniques for Managing Stress

BYDR.SHAZIA ZAMIR(RESOURCE PERSON)

INDIGENOUS ON CAMPUS TRAININGNUML

Overcoming and Managing Nervousness and techniques for Managing Stress

What we’ll cover◦ What is nervousness/stress?◦ What causes nervousness/stress?◦ Techniques to reduce stress◦ Techniques for dealing with stress in Islam

What is Nervousness/Stress? Constant worry, anxiety, pressure, strain,

wear and tear on the body, feeling excited

and worried, or slightly afraid.

Stress: is the reaction of the body and mind to everyday challenges and demands or the way that you react physically, mentally and emotionally to various conditions, changes and demands in your life. Stress can have healthy or unhealthy effects on our lives. For example, when we know we have a big test coming up, it can give us the motivation to study. But if we become too stressed about the test, it can prevent us from focusing.

Stressor: is anything that causes stress like war, over crowding, deadlines , marital conflict etc

Types of Nervousness/Stress

Acute stress: Acute stress is usually for short time and may be due to work pressure, meeting deadlines pressure or minor accident, over exertion, increased physical activity, searching something but you misplaced it. Symptoms of this type of tension are headaches, back pain, stomach problems, rapid heartbeat, muscle/body pain,

Chronic Stress:

Chronic stress is a prolonged stress that exists for weeks, months, or even years. This stress is due to poverty, broken or stressed families and marriages, chronic illness and successive failures in life. People suffering from this type of stress get used to it and may even not realize that they are under chronic stress. It is very harmful to their health.

Stress Can Be Helpful or Harmful

Eustress (Helpful) : Eu- meaning “good” or “pleasant”, eustress is good stress. The pleasurable stress that accompanies positive events and provides energy to meet physical challenges, solve problems and reach goals, motivates, focuses energy, feels exciting, improves performance.eg getting into college, getting engaged, winning the lottery, engaging in an athletic competition etc

Stress Can Be Helpful or HarmfulDistress (Harmful) The unpleasant stress

that accompanies negative events and can lead to mental and physical problem like headaches, backaches, loss of appetite, fatigue, digestive problems, depression, difficulty focusing thoughts and impaired memory, causes anxiety, can be short- or long-term, perceived as outside of our coping abilities, feels unpleasant, decrease performance. e.g Troubled relationships , Death , fear of exam etc

Workload, Stress, and PerformanceWorkload, Stress, and Performance

What causes stress?There are different categories of stressors:• Biological Stressor: illnesses, injuries, lack of sleep etc. • Environmental Stressor: poverty, noise, and pollution,

noise, injury,, drug use etc• Cognitive Stressor: the way you handle a situation.

• Personal Behavior Stressor: negative reactions caused

by tobacco or other drugs or by lack of physical activity etc.

• Life Situation Stressor: death, divorce, situations with

peers, getting a drivers license, graduation, birth, illness, etc •Daily Hassles: time pressures, responsibilities,

conflicts etc

Causes and Consequences of Stress

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What Stresses You the Most? And

How Stressed Are You?

( An Activity)

Our Body’s Reaction to Stress ALARM REACTION

Alarm is the first stage in the stress response.

This is when the body and mind go on high

alert. (Flight or Fight Response). E.g.

Muscles tense, heart beats faster, the breathing and perspiration increases , the stomach may clench etc.

RESISTANCE OR ADAPTATION

During this stage, your body adjusts to the

rush created by alarm and reacts to the

stressor. This is the stage in which you

to “fight” or take “flight.” E.g. Fatigue,

Concentration lapses, Irritability and lethargy.

Our Body’s Reaction to Stress

EXHAUSTIONThe Third stage of the stress response, a tired feeling takes over that lowers your level of activity. Both the mind and the body become exhausted eg decreased stress tolerance ,progressive mental and physical exhaustion and illness etc

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Physical Symptoms of Physical Symptoms of StressStressAllergiesChange in

appetiteBack painChest painBreathlessnessClammy handsDizzinessFatigueNightmares

Racing heartbeatMuscle tensionRestlessnessRashesSleeping

problemsStomach achesHigh/low blood

pressure-----------------------

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Behavioral Symptoms of Behavioral Symptoms of StressStress

Neglecting appearance

ArguingAvoiding tasks and

responsibilitiesDifficulty

concentratingBeing late to workOvereating

Snapping at people Increasing use of

alcohol or other drugs

Crying easilyWatching more TVWithdrawing from

family and friends -------------------------

--

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Emotional Symptoms of Emotional Symptoms of StressStress

AngerAnxietyDenial of a problemDepressionDifficulty making

decisionsLoneliness

NervousnessFeeling powerlessFeeling unhappy for

no reasonBeing easily upsetWorrying frequentlyFeeling trapped -------------------

EARLY WARNING SIGNS OF STRESS

Tired but can't sleep   Need more sleep Sudden weight loss Sudden weight gain Low blood pressure High blood pressure Lack of coordination Repeated influenza Repeated colds Muscle aches Excessive fatigue More impatient Hair loss Chest pain Ulcers

Gastric disturbance Withdraw from social life

Low/high blood sugarSpeech difficultiesHeadachesInfertilityNail biting/Grinding teeth

Forgetfulness

Nervous talking

Lower back pain

Loss of appetite

Increased appetite

High cholesterol

_______________

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Exercise: Self-assessment

◦ Take the stress assessment◦ Use the results of this assessment to pinpoint specific

causes of stress in your life. What (if any) control do you have over these areas of your life?

◦ Make a list of things that you can do to lessen your stress.

Jobs and Stress

Causes of job stress:Environmental (noise, overcrowding, open plan offices, for child care facilities etc) Contractual (low pay, shift work, excessive overtime, job insecurity) Job designed (boring work, too much/little work, lack of job control , role ambiguity) Relationships (poor relations with colleagues, lack of communication, impersonal treatment) Loss of self-esteem and a lack of control are two very common themes.

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An Activity

Events do not cause stress. Stress is caused by our beliefs about the events. Do you agree?

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Good personal habits are essential for stress management Eat right – balanced, nutritious diet, with

something from all 5 food groups. Minimize sugar, fats, caffeine and alcohol.

Exercise regularly – 30 minutes or more of moderate physical activity 3-5 days a week. An active mind benefits from an active body.

Get enough sleep – 6-9 hours per night.Take time to relax.

Stress and PersonalityStress and PersonalityHow we deal with stress is due in large part to our

personalities, yet regardless of personality, we each exhibit many inner resources to use in the face of stress.• New behaviors can be learned and adopted to aid in this coping process.

Personality and stress The relatively stable and distinctive patterns of behavior that

characterizes an individual and his or her reactions to the environment. The Myer Briggs Type and Stress

• Identifies an individual’s personality preferences.

• Is based on an individual’s four preferences (or inclinations) for

certain ways of thinking and behaving:

• Extrovert (external focus, energy from people)

Introvert (internal focus)

• Sensing (rely on senses, practical, deal with facts)

Intuitive (dreamers, deal with ideas)

• Thinking (logical, analytical, think through decisions)

Feeling (emotional, decisions based on values)

• Judging (organization and order, work ahead of schedule)

Perceiving (spontaneous, work best at the last minute)

Scoring the Briggs-Myers

See in class!

Stress ManagementStress management refers to the wide spectrum of

techniques and psychotherapies aimed at controlling a person's levels of stress, especially chronic stress, usually

for the purpose of improving everyday functioning.Stress management comprises a wide range of approaches

to help you better deal with stress and difficulty.

Stress Management

1.Stress Relief Strategies

body relaxation exercises• breathing techniques• guided imagery2. Physical exercise•yoga•work out routine3. Meditation4. Counseling•talk therapy•life coaching

Changing perceptions and expectationsBreak jobs/tasks into manageable partsSet reasonable/realistic goalsAvoid procrastination(delay)Set boundariesDon’t compromise your values/beliefsSchedule “me” time

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NO!!!NO!!!

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YES!!!

Exercise: Reflect on a stressful situation

A brief description of a recent situation that caused you stress. Summarize your mental, emotional and physical states at the time.

Stress Management Techniques

Set Priorities. Manage your time instead of letting it manage you. Use a to-do list, follow a written plan, set goals and follow through. Do the most important things first.

Avoid procrastination, a major cause of stress.

Make a realistic list of things you need to do each day.

Take a break

Sometimes it is better to get away from the situation for a short time.Recognize symptoms of stress and take

action e.g take a brisk walk, focus on pleasant

thoughts. Then, go back to the task feeling

refreshed and ready to tackle whatever it is you have to do.

Stress Management TechniquesWork on/Change your attitude

Identify the causes of stress and avoid blaming others

Put things into perspective. Do not take yourself too seriously. Chances are there, this is only one small part of the rest of your life

Think positive. “If you think you will fail, or think you will succeed, you are probably right.”

Get help. See your instructor, go to tutoring, and participate in study groups.

Keep in touch with friends and family, and develop a support group.

Physical activities Eat right, exercise regularly and get plenty of rest and water , take proper sleep.

Stress Management TechniquesPractice, practice, practiceBuild your confidence: practice test-taking at home, rehearse

your speech a couple of times before the presentation etcJust Relax

Take responsibility for your feelings. When you

Get angry, take a break and cool down before

you act.Use it

A little stress is good . Use it to increase your performance.Go on a diet

Maintain an ideal weight and healthy diet

Stress Management TechniquesJoin the crowd

Even though you may think you are the

only person in the world who is experiencing stress, the fact is that everyone experiences it sometime.

Draw boundary

“People take advantage of you only with your permission”

Control negative thoughts

One negative thought

leads to another………..

then another………..

then another …..

Pretty soon you have ruined your entire life

Stress Management Techniques• Believe in your self Self contracting Reminders Self monitoring Cold turkey(the actions of giving up a habit abruptly rather than

gradually) Diaphragmatic breathing Problem focused coping (targets the causes of stress in practical

ways which tackles the stressful situation that is causing stress) Emotion focused coping (to reduce the negative emotional

responses associated with stress such as embarrassment, fear, anxiety, depression, excitement and frustration).

Spiritual coping Systematic desensitization Occupational therapy/Behavior therapy etc

Spirituality

Mosque etcHelp othersSpend quiet time every dayBe thankful and count blessings of AllahThink positivelyPut your faith to work!

"I am at peace in the midst of chaos or madness.

No person, place or thing has the power to upset me.".

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Time Management

Self Reflection(Activity)

Go back to the stressful incident that you described earlier in this workshop.

List some strategies for dealing with the situation.

List some things you could have done to prevent it from being stressful.

List some ways you can avoid a reoccurrence of

such a situation in the future.

Stress Relaxing technique It’s all in your head... and shoulders

Roll your head loosely in a wide circle. Repeat five times. Tighten right shoulder and raise it as far up as possible and hold, then relax slowly. Repeat with left shoulder. Repeat with both shoulders.

Breathe

Sit quietly, and breathe deeply and slowly. Continue for five or six breaths.

Visualize

Sit comfortably and think of a favorite

place. Imagine yourself in a successful

situation.

More Ideas…Smile OftenTry a New ThingWeepMeditation/ThoughtGet counselingTake financial/legal/health/parental adviceEncourage open dialogue with close oneUnderstand human psychologyBuild a Support System – Friends, Family and Co-Workers Say “NO” occasionally Focus less on pleasing others and more on pleasing yourselfStay away from negative people--------------------------

Personal Stress First Aid Kit

What would you put in yours?

I have in mine…

Name Your Stressor and Enlist Stress Management Techniques(Activity)

PersonPlaceThingCombination

Stress Management and Islam

Allah Tawakkul is an intrinsic part of our life as a Muslim or Muslima, and especially so during times of stress.

“Remember Me, and I shall remember you; be grateful to Me, and deny Me not“(Quran 2:152).

“And your Lord says: ‘Call on Me; I will answer your (prayer)…” (Quran 40:60)

“And despair not of Allah‟s mercy; surely none despair of Allah‟s mercy except the unbelieving people”

(Yusuf: 87)

Stress Management and Islam

Seek help through Sabr and Salat (Quran 2:45) "If you are grateful, I will give you more" (Quran 14:7). One Hadith stresses that if you think positive, the result

will be positive; and if you think negative, the result will be negative. (Al-Bukhari)

One Hadith quotes, “Moderate act is the best act”. “We have made your sleep as a thing for rest. And have

made the night as a covering (through

Its darkness), And have made the

day for livelihood.”

(Chapter Al-Naba, verse no.9, 10, 11)

Stress Management and Islam

Anas said that when the Prophet, peace be upon him, was faced with a serious difficulty, he would always supplicate, “Ya Hayyu, ya Qayyumu, bi-rahmatika astaghithu (O the Living, O the Eternal, I seek help in Your grace)."Source: Tirmidhi

Sa’d ibn Waqas reported that the Prophet, peace be upon him, said, “The supplication made by the Companion of the Fish (Prophet Yunus) in the belly of the fish was, ‘La ilaha illa anta, subhanaka, inni kuntu minaz-zalimin (there is no god but You, You are far exalted and above all weaknesses, and I was indeed the wrongdoer)’.

Stress Management and IslamAbu Hurairah also reports that Allah’s Messenger, peace

be upon him, said: “For every misfortune, illness, anxiety, grief, or hurt that afflicts a Muslim-even the hurt caused by the pricking of a thorn – Allah removes some of his sins.”

Prophet Muhammad (PBUH) told of the Dua in one of His hadith “If a person reads (this) when he is angry, then his anger shall go away. M Oم ي Mج Rالر MانXطO ي Rالش XنMم MاللهM ب XعوOذ` ا

“The Noble Prophet(PBUH) said, whoso ever recites this dua before leaving his home, all his difficulties will go away ط MاللهM ب R Mال ا XةRقو X وXال XلOوXح X وXال Mالله XلىXع Oت Rل XوXك ت Mالله M م OسM ب

Hazrat Abu Hurairah States – “I have heard from Rasool Allah (PBUH) that there is cure for every disease in black seeds except death.”

Foods of Qur’an!

Dates Olives

Pomegranates HoneyFigs MilkBananas GrapesGinger Mustard seedlentil Cucumber etc

How Can We Manage Stress according to Islam?

Live with an Attitude of Gratitude Be Grateful for what you have.

Benefits of Stress Management

Physical health gets better

-more energy and staminaEmotions stabilized

-positive attitude

-hopeful/happierAbility to focus improved

-able to learn and achieve

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The Key Word Is….The Key Word Is….

Balance

Class Activity

‘Early to bed; early to rise makes one healthy, wealthy and wise.’

How many of you follow this saying?

Questions?

SummaryStress is mental, emotional and physical tension, strain, and/or distressThe signs of stress are common. You may get a headache, stiff neck, backache, become

irritable, lose your temper, and you may feel exhausted and find it hard to concentrate.

When these symptoms appear, recognize them as signs of stress and find a way to deal with them. Just knowing why you’re feeling the way that you are may be the first step in

coping with the problem.

Apply what you’ve learned

Think about a situation where you would normally experience a high level of stress, (i.e. taking a test, giving a presentation, etc).

What coping strategies can you use to help you deal with the situation?

Can it be used to increase your performance?