 Stress

is the body‟s automatic response to
any physical or mental demand placed on it.

 Stress

is your mind and body...
l

The threat, event or change are
commonly called stressors. Stressors can
be internal (thoughts, beliefs, attitudes or
e...
 Moderate

levels of stress may actually
improve performance and efficiency

 Too
 Too

little stress may result in bor...
Eustress or positive stress occurs when
your level of stress is high enough to
motivate you to move into action to get
thi...
Distress or negative stress occurs when
your level of stress is either too high or
too low and your body and/or mind begin...
Situations, activities, and
relationships that cause „trauma‟
to one‟s physical, emotional, or
psychological self
 School
 Work
 Family
 Relationships
 Legal
 Finances
 Health/illness
 Environment

 Living

Situation
1. Physical
Weight gain/loss
Unexpected hair loss
Heart palpitations
High blood pressure
2. Emotional
Mood swings
Anxiety
...
Physical
Poor appetite or overeating
 Feeing tired and fatigued
 Various aches and pains ---headache body ache
muscle pa...
 Reaction


FFF (Fight – Flight – Freeze)

ULTIMATELY how each person reacts will decide
how STRESS will affect YOU
This...
 Feeling

low
 Nervousness and Anxiety
 Excessive Anger or Depression
 Being easily upset
 Poor self confidence
 Low...
 Some

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

 But

when stress is to...
Dealing more effectively with stress improves
performance and the quality of life

It is like salt and pepper to life
 Physical

health gets better
-more energy and stamina
 Emotions stabilized
-positive attitude
-hopeful/happier
 Abilit...
Stress Management Plan:
Breathing Awareness



Abdominal Breathing
Sigh Breathing

Progressive Muscle Relaxation
Visuali...
Stress Management Plan:

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

Stress Relief Strategies
1. Body relaxation excercises
- breathing techniques
- guided imagery
2. Physical exercise
-yo...
 Changing

perceptions and expectations
 Break jobs/tasks into manageable parts
 Set reasonable/realistic goals
 Avoid...
 Deteriorating

school performance
 Inability to sleep or excessive sleep
 Losing or gaining weight
 Feeling low or ti...
Always
take 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.
Eat
lots 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.
Play
your favourite music rather
than watching television.
Quit
smoking: 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..
Worry
less 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 the...
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...
STRESS is very common
Use stress in a positive way



Limit NOT eliminate stress.
Use it to improve your performance.

L...
Balance
Thank You
The only difference between a diamond
and a lump of coal is that the diamond
had a little more pressure put on it. –
ANONY...
topic2 kinematics
topic2 kinematics
topic2 kinematics
topic2 kinematics
topic2 kinematics
topic2 kinematics
topic2 kinematics
topic2 kinematics
topic2 kinematics
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topic2 kinematics

  1. 1.  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.
  2. 2. l The threat, event or change are commonly called stressors. Stressors can be internal (thoughts, beliefs, attitudes or external (loss, tragedy, change).
  3. 3.  Moderate levels of stress may actually improve performance and efficiency  Too  Too little stress may result in boredom much stress may cause an unproductive anxiety level
  4. 4. Eustress or positive stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished.
  5. 5. 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.
  6. 6. Situations, activities, and relationships that cause „trauma‟ to one‟s physical, emotional, or psychological self
  7. 7.  School  Work  Family  Relationships  Legal  Finances  Health/illness  Environment  Living Situation
  8. 8. 1. Physical Weight gain/loss Unexpected hair loss Heart palpitations High blood pressure 2. Emotional Mood swings Anxiety Can lead to depression • Can also lead to unhealthy coping strategies (i.e. alcohol, drugs, etc)
  9. 9. Physical 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) 
  10. 10.  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
  11. 11.  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
  12. 12.  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 “
  13. 13. Dealing more effectively with stress improves performance and the quality of life It is like salt and pepper to life
  14. 14.  Physical health gets better -more energy and stamina  Emotions stabilized -positive attitude -hopeful/happier  Ability to focus improved -able to learn and achieve
  15. 15. Stress Management Plan: Breathing Awareness   Abdominal Breathing Sigh Breathing Progressive Muscle Relaxation Visualization
  16. 16. 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
  17. 17.  Stress Relief Strategies 1. Body relaxation excercises - breathing techniques - guided imagery 2. Physical exercise -yoga -work out routine 3. Meditation 4. Counseling -talk therapy -life coaching
  18. 18.  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
  19. 19.  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
  20. 20. Always take time for yourself, at least 30 minutes per day.
  21. 21. Be aware of your own stress meter.
  22. 22. Concentrate on controlling your own situation, without controlling everybody else.
  23. 23. Daily exercise will burn off the stress chemicals.
  24. 24. Eat lots of fresh fruit, vegetables and water
  25. 25. Forgive others, don't hold grudges and be tolerant -- not everyone is as capable as you.
  26. 26. Gain perspective on things, how important is the issue?
  27. 27. Hugs, kisses and laughter: Have fun and don't be afraid to share your feelings with others.
  28. 28. Identify stressors and plan to deal with them better next time.
  29. 29. Judge your own performance realistically; don't set goals out of your own reach.
  30. 30. Keep a positive attitude, your outlook will influence outcomes and the way others treat you.
  31. 31. Limit alcohol, drugs and other stimulants, they affect your perception and behaviour.
  32. 32. Manage money well, seek advice and save at least 10 per cent of what you earn.
  33. 33. No is a word you need to learn to use without feeling guilty.
  34. 34. Outdoor activities by yourself, or with friends and family, can be a great way to relax.
  35. 35. Play your favourite music rather than watching television.
  36. 36. Quit smoking: It is stressing your body daily, not to mention killing you too.
  37. 37. Relationships Nurture and enjoy them, learn to listen more and talk less.
  38. 38. Sleep well, with a firm mattress and a supportive pillow; don't overheat yourself and allow plenty of ventilation.
  39. 39. Treat yourself once a week with a massage, dinner out, the movies: Moderation is the key.
  40. 40. Understand things from the other person's point of view.
  41. 41. Verify information from the source before exploding, never gossip and spread rumours..
  42. 42. Worry less it really does not get things completed better or quicker.
  43. 43. Xpress: Make a regular retreat to your favourite space, make holidays part of your yearly plan and budget.
  44. 44. Yearly goal setting: Plan what you want to achieve based on your priorities in your career, Relationships
  45. 45. Zest for life: Each day is a gift, smile and be thankful that you are a part of the bigger picture.
  46. 46. 12 RULES FOR STRESS MANAGEMENT & PROMOTION OF MENTAL HEALTH
  47. 47. M- Minimize your needs. Lead a simple and contentful life. • Money management. Be wise in earning and spending money •
  48. 48. E- Expectations about others: To be reduced. Persuade them to understand and live comfortably with you. Empathize with them.
  49. 49. N- Negative thinking: To be changed to positive thinking.
  50. 50. T- Today should get importance, not the past, not the future. Try to be happy today.
  51. 51. A- Accept reality: Adapt your self to it. Appreciate yourself and others.
  52. 52. L- Loneliness to be avoided. Get support of others. Develop religious and spiritual activities. Join social organizations.
  53. 53. H- Hobbies to divert your attention, to relax: Music, reading, creative activities, sports, yoga meditation.
  54. 54. E- Express your feelings with some one you like/ Write diary/ keep good environment
  55. 55. A- Be Active. Enjoy the work you do. Keep yourself busy.
  56. 56. L- Learn skills; improve your knowledge to manage your problems. Prepare & manage life events.
  57. 57. T- Take things as they come. Tackle one problem at a time. Have realistic targets.
  58. 58. H- Healthy life style- Regular Food- Excerise (walking) Good living Environment, Treatment for health problems from family doctor
  59. 59. STRESS is very common Use stress in a positive way   Limit NOT eliminate stress. Use it to improve your performance. Learn Coping Skills
  60. 60. Balance
  61. 61. Thank You
  62. 62. The only difference between a diamond and a lump of coal is that the diamond had a little more pressure put on it. – ANONYMOUS
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