STRESS MANAGEMENT

WHAT IS STRESS Stress is the body’s automatic response to

any physical or mental demand placed on it.

Stress is your mind and body’s response or reaction to a real or imagined threat, event or change.

Adrenaline is a chemical naturally produced in our body as a response to stress .

Fight or Flight response is illicited.

The threat, event or change are commonly called stressors. Stressors can be internal (thoughts, beliefs, attitudes or external (loss, tragedy, change).

IS ALL STRESS BAD? Moderate levels of stress may actually

improve performance and efficiency

Too little stress may result in boredom

Too much stress may cause an unproductive anxiety level

EUSTRESS Eustress or positive stress occurs

when your level of stress is high enough to motivate you to move into action to get things accomplished.

DISTRESS Distress or negative stress occurs

when your level of stress is either too high or too low and your body and/or mind begin to respond negatively to the stressors.

IDENTIFYING STRESSORS

Situations, activities, and relationships that cause

‘trauma’ to one’s physical, emotional, or psychological self

STRESSORS School Work Family Relationships Legal Finances Health/illness Environment Living Situation

NEGATIVE EFFECTS OF STRESS1. Physical- Weight gain/loss- Unexpected hair loss- Heart palpitations- High blood pressure2. Emotional- Mood swings- Anxiety- Can lead to depression• Can also lead to unhealthy

coping strategies (i.e. alcohol, drugs, etc)

SIGNS AND SYMPTOMS OF STRESSPhysical

Poor appetite or overeating Feeing tired and fatigued Various aches and pains ---headache body

ache muscle pain Nausea & abdominal Pain Sleep problems Falling sick very often e.g. fever cough cold

diarrhea ( because of lowering of immunity due to

stress)

HOW DO WE REACT TO STRESS? Reaction

FFF (Fight – Flight – Freeze)

ULTIMATELY how each person reacts will decide how STRESS will affect YOU

This means that whether we get

“stressed out or not” depends mainly on US

MENTAL

Feeling low Nervousness and Anxiety Excessive Anger or Depression Being easily upset Poor self confidence Low self esteem Lack of Concentration Poor performance in studies

IS STRESS GOOD OR BAD FOR US ?

Some amount of stress is essential for us to excel in life. This is good stress or “EUSTRESS”

But when stress is too much then it reduces performance. This is bad stress or “DISTRESS “

STRESS AND PERFORMANCE

Dealing more effectively with stress improves performance and the quality of life

It is like salt and pepper to life

STRESS IS A COMMON PHENOMENON IN THE PRESENT HIGH IMPACT AND CAREER ORIENTED TIMES. HERE ARE A FEW TIPS ON HOW TO EFFECTIVELY MANAGE STRESS, AND USE IT TO YOUR BENEFIT.

BENEFITS OF STRESS MANAGEMENT Physical health gets better

-more energy and stamina Emotions stabilized

-positive attitude-hopeful/happier

Ability to focus improved-able to learn and achieve

RELAXATION TECHNIQUES

Breathing AwarenessAbdominal BreathingSigh Breathing

Progressive Muscle Relaxation

Visualization

Stress Management Plan:

HOW TO SEEK HELP TO DESTRESS

Stress Management Plan:

Talk and confide to a person whom you trust : friend, parent, teacher, relative, etc.

If you feel that you are not able to cope with your distress do not hesitate to go to your - school counselor /family doctor/ adolescent pediatrician

MANAGING STRESS Stress Relief Strategies

1. Body relaxation excercises

- breathing techniques

- guided imagery2. Physical exercise

-yoga-work out routine

3. Meditation4. Counseling

-talk therapy-life coaching

OTHER HELPFUL TIPS Changing perceptions and expectations Break jobs/tasks into manageable parts Set reasonable/realistic goals Avoid procrastination Set boundaries Don’t compromise your values/beliefs Schedule “me” time

HOW DO YOU RECOGNIZE THAT YOU NEED PROFESSIONAL HELP ?

Deteriorating school performance Inability to sleep or excessive sleep Losing or gaining weight Feeling low or tired all the time Mood swings : crying, getting angry Not wanting to talk to anybody

A-Z GREAT RESOLUTIONS OF A FREE SOUL……

Alwaystake time for yourself, at least 30 minutes per day.

Be aware of your own stress meter.

Concentrate on controlling your own situation, without controlling everybody else.

Daily exercise will burn off the stress chemicals.

Eatlots of fresh fruit, vegetables and water

Forgive others, don't hold grudges and be tolerant -- not everyone is as capable as you.

Gain perspective on things, how important is the issue?

Hugs, kisses and laughter: Have fun and don't be afraid to share your feelings with others.

Identify stressors and plan to deal with them better next time.

Judge your own performance realistically; don't set goals out of your own reach.

Keep a positive attitude, your outlook will influence outcomes and the way others treat you.

Limit alcohol, drugs and other stimulants, they affect your perception and behaviour.

Manage money well, seek advice and save at least 10 per cent of what you earn.

No is a word you need to learn to use without feeling guilty.

Outdoor activities by yourself, or with friends and family, can be a great way to relax.

Playyour favourite music rather than watching television.

Quitsmoking: It is stressing your body daily, not to mention killing you too.

Relationships Nurture and enjoy them, learn to listen more and talk less.

Sleep well, with a firm mattress and a supportive pillow; don't overheat yourself and allow plenty of ventilation.  

Treat yourself once a week with a massage, dinner out, the movies: Moderation is the key.

Understand things from the other person's point of view.

Verify information from the source before exploding, never gossip and spread rumours..

Worryless it really does not get things completed better or quicker.

Xpress:Make a regular retreat to your favourite space, make holidays part of your yearly plan and budget.

Yearly goal setting:Plan what you want to achieve based on your priorities in your career, Relationships  

Zest for life: Each day is a gift, smile and be thankful that you are a part of the bigger picture.

12 RULES FOR STRESS MANAGEMENT & PROMOTION OF MENTAL HEALTH

• M- Minimize your needs. Lead a simple and contentful life.• Money management. Be wise in earning and spending money

E- Expectations about others: To be reduced. Persuade them to understand and live comfortably with you. Empathize with them. 

N- Negative thinking: To be changed to positive thinking. 

T- Today should get importance, not the past, not the future. Try to be happy today.

A- Accept reality: Adapt your self to it. Appreciate yourself and others. 

L- Loneliness to be avoided. Get support of others. Develop religious and spiritual activities. Join social organizations.  

H- Hobbies to divert your attention, to relax: Music, reading, creative activities, sports, yoga meditation. 

E- Express your feelings with some one you like/ Write diary/ keep good environment

A- Be Active. Enjoy the work you do. Keep yourself busy. 

L- Learn skills; improve your knowledge to manage your problems. Prepare & manage life events. 

T- Take things as they come. Tackle one problem at a time. Have realistic targets. 

H- Healthy life style- Regular Food- Excerise (walking) Good living Environment, Treatment for health problems from family doctor

KEY POINTSSTRESS is very commonUse stress in a positive wayLimit NOT eliminate stress.Use it to improve your performance. Learn Coping Skills

THE KEY WORD IS….Balance

Thank You

HAVE A GOOD DAY

The only difference between a diamond and a lump of coal is that

the diamond had a little more pressure put on it. –

ANONYMOUS