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    Stress Management

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    mail2nc
    The document discusses stress management and coping with stress. It defines stress as the body's response to real or perceived threats or changes. There are two types of stress - eustress which motivates action, and distress which responds negatively. The stages of stress are outlined as the alarm stage where the body's response is initiated, the resistance stage where it tries to cope and repair any damage, and the exhaustion stage where the stress is not managed effectively. Ways to cope with stress include avoiding unnecessary stress, altering the stressful situation if possible, accepting things that cannot be changed, using positive self-talk, and practicing relaxation techniques like breathing exercises and mudras. The key message is to not be stressed and instead enjoy

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    Stress Management

    Uploaded by

    mail2nc
    42 views25 pages
    The document discusses stress management and coping with stress. It defines stress as the body's response to real or perceived threats or changes. There are two types of stress - eustress which motivates action, and distress which responds negatively. The stages of stress are outlined as the alarm stage where the body's response is initiated, the resistance stage where it tries to cope and repair any damage, and the exhaustion stage where the stress is not managed effectively. Ways to cope with stress include avoiding unnecessary stress, altering the stressful situation if possible, accepting things that cannot be changed, using positive self-talk, and practicing relaxation techniques like breathing exercises and mudras. The key message is to not be stressed and instead enjoy

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    How to manage stress

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    The document discusses stress management and coping with stress. It defines stress as the body's response to real or perceived threats or changes. There are two types of stress - eustress which motivates action, and distress which responds negatively. The stages of stress are outlined as the alarm stage where the body's response is initiated, the resistance stage where it tries to cope and repair any damage, and the exhaustion stage where the stress is not managed effectively. Ways to cope with stress include avoiding unnecessary stress, altering the stressful situation if possible, accepting things that cannot be changed, using positive self-talk, and practicing relaxation techniques like breathing exercises and mudras. The key message is to not be stressed and instead enjoy

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    42 views25 pages

    Stress Management

    Uploaded by

    mail2nc
    The document discusses stress management and coping with stress. It defines stress as the body's response to real or perceived threats or changes. There are two types of stress - eustress which motivates action, and distress which responds negatively. The stages of stress are outlined as the alarm stage where the body's response is initiated, the resistance stage where it tries to cope and repair any damage, and the exhaustion stage where the stress is not managed effectively. Ways to cope with stress include avoiding unnecessary stress, altering the stressful situation if possible, accepting things that cannot be changed, using positive self-talk, and practicing relaxation techniques like breathing exercises and mudras. The key message is to not be stressed and instead enjoy

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    of 25

    Stress Management

    N.Chandrasekaran
    Advisor- Faculty

    Stress Management

    WHAT IS STRESS?
    Stress is our mind and bodys
    response or reaction to a real or
    imagined threat, event or change.
    The threat, event or change are
    commonly called stressors. Stressors
    can be internal (thoughts, beliefs,
    attitudes or external (loss, tragedy,
    change).

    EUSTRESS
    Eustress or positive stress occurs
    when our level of stress is high
    enough to motivate us 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.

    How Stress is
    caused
    Any kind of change which affects us
    professionally or personally brings stress. The
    Change could be the death of a close one,
    children growing up and going away, or facing
    a transfer in the job or retirement from active
    service etc.

    Hence one should not be averse to the changes which are bound to
    happen in our life.

    How Stress can be coped

    When we watch things happen to others, we


    should realize that anytime this can happen to
    us or the near and dear ones. The people
    who are aware of it do not get stress when
    things happen to them. They are physically &
    emotionally prepared for that.

    Watching and note keeping helps

    Three stages

    tages of stress are 3


    The first is Alarm stage

    ALARM STAGE
    As you begin to experience a
    stressful event or perceive something
    to be stressful psychological changes
    occur in your body. This experience
    or perception disrupts your bodys
    normal balance and immediately
    your body begins to respond to the
    stressor(s) as effectively as possible.

    EXAMPLES
    Cardiac - increased heart rate
    Respiratory - increased respiration
    Skin - decreased temperature
    Hormonal - increased stimulation of
    adrenal genes which produce an
    adrenal rush.

    RESISTANCE STAGE
    During this stage your body tries to
    cope or adapt to the stressors by
    beginning a process of repairing any
    damage the stressor has caused.
    Your friends, family or co-workers
    may notice changes in you before
    you do so it is important to examine
    their feedback to make sure you do
    not reach overload.

    EXAMPLES
    Behavior indicators include: lack of
    enthusiasm for family, school, work
    or life in general, withdrawal, change
    in eating habits, insomnia,
    hypersomnia, anger, fatigue.
    Cognitive Indicators include: poor
    problem solving, confusion,
    nightmares, hyper-vigilance.

    RESISTANCE STAGE
    MORE EXAMPLES

    Emotional indicators include:


    tearfulness
    fear
    anxiety
    panic
    guilt
    agitation
    depression
    overwhelmed.

    EXHAUSTION STAGE
    During this stage the stressor is not
    being managed effectively and the
    body and mind are not able to repair
    the damage.

    EXAMPLES
    Digestive disorders, withdrawal,
    headaches, tension, insomnia, loss of
    temper.

    Are you overstressed ?


    Avoid unnecessary stress:
    Learn to say no- know your limits
    and if any commitment or
    responsibility is going to test a limitbetter to refuse
    Avoid people who cause you stress
    Take control of your environment
    Avoid controversial topics
    Limit your to do list

    Alter the situation


    If you cannot avoid a stress producing
    situation, try to alter it:
    Express your feelings instead of
    bottling them.
    Be prepared to compromise.
    Be more assertive
    Time management- plan ahead and
    dont overextend yourself

    Adapt
    If you cannot change a situation,
    change yourself:
    See the big picture
    View the problem situation from
    another (positive)perspective
    Adjust your standards
    Focus on the positive aspects

    Accept
    Where nothing can be done about a
    particular source, analyze:
    What is the worst consequence- what is to
    be done then?
    Are the consequences real or imagined?
    Ignore or remove imagined consequences.
    Accept the source as a reality and aim to
    cope with the same
    Learn to forgive

    Do Not
    Worry about past events
    Worry about the future- plan for it
    Worry about other peoples problems
    Make comparisons with persons who
    are better placed in life than you.
    Worry about matters not affecting
    you
    Worry about your shortcomings

    Do
    Consider yourself a success.
    Tell yourself that you are in charge
    and will not be shaken by situations.
    Nurture yourself so that you do not
    overlook yourself while tackling
    situations.
    Empower your spouse/children
    Delegate
    Count your blessings

    Mudras for reducing stress


    Gyan mudra:
    Place your hands, palm facing upwards on
    your lap. Now while extending your fingers
    bring your index finger and thumb together.
    Mushti Mudra:
    1) Clench your fingers to form a fist.
    2) Now place your thumb over the ring
    fingers.
    3) Do this with each hand.

    Mudras for reducing stress

    Mudras for reducing stress

    Dont be stressed

    Enjoy Life

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