Stress Management

ABHIJEET TALAPATRA 9301

RUCHITA BHAVE 9304

SHAILY SHARMA 936?

Presentation Overview

What is stress..??Types of stresses..??Symptoms of stress..Evaluate Yourself..Stress busters..

What is stress..??

Stress is your mind and body’s response or reaction to a real or imagined threat, event or change. It arises when we worry that we can’t cope

The threats events or changes are commonly called as stressors

Stressors can be >> Internal (thoughts, beliefs, attitudes)>> External (loss, tragedy, change)

What is Eustress..?? Eustress or +ve stress pushes you to achieve

more, Moderate quantum of stress A driving force for many achievements

I m gonna do it damn it..!!

What is 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

I just Hate You...!! Ohh HELP ME!

Definition….Formula

S = P > R

Stress occurs when the pressure is greater than the resource

Effect of Pressure on Performance

aa

bb cc

dd

ee

Per

form

ance

Per

form

ance

PressurePressure

The Stress Triangle

Psychological

BehaviourPhysical

YOU

Physical Symptom’s of Stress

Allergies Change in appetite Back pain Chest pain Breathlessness Clammy hands Dizziness Fatigue

Racing heartbeat Muscle tension Restlessness Rashes Sleeping problems Stomach aches High blood pressure Nightmares

Behavioral Symptom’s of Stress

Neglecting appearance Arguing Avoiding tasks and

responsibilities Difficulty concentrating Being late to work Overeating

Snapping at people Increasing use of

alcohol or other drugs

Crying easily Watching more TV Withdrawing from

family and friends

Emotional Symptom’s of Stress

Anger Anxiety Denial of a problem Depression Difficulty making

decisions Loneliness

Nervousness Feeling powerless Feeling unhappy for

no reason Being easily upset Worrying frequently Feeling trapped

Evaluate Yourself…

Things that are important & controllable>>> take charge of these

Things that are important & uncontrollable>>> learn coping skills

Things that are unimportant & controllable>>> prioritize these

Things that are unimportant & uncontrollable>>> develop serenity (be calm and accept)

Stress Busters..

LEARNING WAYS TO MANAGE STRESS CAN IMPROVE YOUR QUALITY OF

LIFE

Stress Busters..Practice Relaxation:

¨ Meditation¨ Deep Breathing¨ Get a Massage¨ Visualization¨ Take a Bath

¨ Try saying the Serenity Prayer

Time Management¨ Spend time planning and organizing

¨ Schedule but be flexible“Eliminate the URGENT

“ Practice the art of intelligent Neglect, “Avoid being a perfectionist

¨ Conquer PROCRASTINATION

Communicate:¨ Express your emotions

¨ Talk to a friend¨ Eliminate negative talk, thoughts

¨ Cry Laugh“Reward Yourself

Take a break¨ Breath deeply

¨ Sit back and relax¨ Do something you love

¨ Read a good book¨ Change your surroundings

¨ Learn to Play

Organize your life:¨ Manage your time¨ Make to do lists

¨ Plan ahead¨ Set mini goals¨ Learn to Plan

Stress Busters..

LEARN TO SAY “NO”

Owning your own stress and emotions

As long as we are blaming our stress on circumstances outside our control, or on others, we are putting ourselves in the role of victims. We are playing the role of the helpless, and will remain unaware of the possible choices we really have

In reality, sometimes we are victims, but probably much less than we think we are – much less! Stress management requires that we search to determine what our role was in the relationship to the stressful circumstances

By determining our role which will be some combination of actions, inactions, or expectations; we have found something that we can control or manage – ourselves

This is the core of stress management – manage yourself. Not by controlling how you feel, but by controlling how you behave, and getting a handle on your expectations

Owning your own stress and emotions

Stress Management

Many of us were taught backwards. We believe that if we feel right we will act right. This is untrue, and a close honest examination of your life will verify this untruth

The reality is – if you behave right you will feel right

Summary

There are no simple little “tricks” to stress management. Stress mgmt means self mgmt, and this is not always easy. In fact it is a life-long and sometimes arduous task

The great benefit of Stress Management is that it puts the only person who should be in control of your life ……

THANK YOU