Sometimes u laugh unconditionally, don’t need a cause, don’t think what people will think. Make it a practice. But don’t laugh always.
Researchers define stress as a
physical, mental, or emotional response to
events that causes bodily or mental tension.
The rate of wear & tear on the body.
To increase understanding of the dynamics of
To increase awareness of the role of stress in
To avoid stress
To increase awareness of multiple stress
Introduction To Stress
Finding Your Optimum
Symptoms of stress
Myths of Stress
Types of stress
Physical Stress Reduction
Health and Nutrition
Stress Can Be Helpful or Harmful
Helpful (eustress): extra energy to
meet physical challenges, solve
problems and reach goals
Harmful (distress): can cause
headaches, backaches, loss of appetite
Moderate levels of stress may actually improve
performance and efficiency
Too little stress may result in boredom
Too much stress may cause an unproductive
Unexpected hair loss
High blood pressure
Avoiding tasks and responsibilities
Negative mental attitude
Poor Decision Making
loss of sense of humor
becoming easily discouraged.
Smoking and drinking
Throwing things, hitting
Unsatisfactory family relationships
Engaging in socially unacceptable behavior, e.g. drinking
Being late to work
All stress is bad
Stress will not hurt you
No symptoms, no stress
Only major symptoms of stress are
Where you are in a physically or emotionally
threatening situation, your body adapts to help you
react more effectively to meet the threat
This is controlled mainly by release of adrenaline.
The changes are quite powerful and useful in a
‘flight or fight’ situation. The main ones are:
Adrenaline mobilizes sugars, giving your body access to more
strength, energy and stamina. This helps your to fight harder or
It reduces the blood supply to your skin and short-term inessential
organs. This minimizes bleeding if you are hurt, and ensures that
energy is not wasted on processes that are not immediately useful
You may experience nausea or diarrhea: this eliminates excess
weight that might otherwise slow you down
Stress can cause the levels of a chemical called
noradrenalin to rise in and between nerve cells.
This gives a feeling of confidence and elation that
some people like
invasion of personal
and living space
Dirty or untidy
A badly organized or
Bursts of sugar
from sweets or
Too much salt
Too much or too little
Time pressures and
people, budgets or
Frustration and boredom
with current role
Lack of clear plans and
Demands from clients
Financial or relationship
Family changes such as
birth, death, marriage, or
Water is associated with life.
Human settlements evolved along rivers & waterways.
“Water is the universal remedy” as written in the ancient
(the first literature produced 10 to 15 thousand years ago).
Whether sunny or foggy or cloudy
My favorite is to bundle up and go on a cloudy
day, when no one else is there
Staring out to sea makes my troubles seem so small.
The ocean reminds me of my place in the world and
my stresses suddenly take their proper proportion.
Walks Along Bay Shore After Work
Bath at morning
Hot Baths in the Evenings
With mellow music, a good magazine or book, candles,
bubbles…it all helps to erase a crazed day.
Take a deep shower sometimes in rain, in sea or in a
Sometimes drive a bike in rain, if possible.
Aerobic exercises & activities
Strengthen your heart, lungs and associated blood vessels
and increase stamina.
D) Aerobic dancing
Running - most popular form of aerobic exercise.
Improves your cardiovascular efficiency and your metabolism.
Heart is strengthened and enlarged
Blood vessels become more elastic
Oxygen utilization becomes more efficient
Resting pulse rate is lowered
Level of blood fats such as triglycerides and cholesterol is most likely to be lowered
Each one of these meaning less chance of high blood
pressure, arteriosclerosis, heart attack or stroke
Muscular strengthening exercises
increase strength and size (bulk) of muscles or groups
Muscular endurance exercise
improves stamina (tone) of muscles as well as groups
decrease muscle tension
improve flexibility of specific muscle groups
help maintain joint mobility
helps prevent injury.
Temple , Church, etc
Spend quiet time every day
Put 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.".
short term goals
long term goals
daily schedule and “To Do” list
Breathing: practice deep breathing
Progressive muscle relaxation
Tapes, CDs etc.: Either something
structured (commercial) or soothing music
Choose and schedule it in
Pay attention to what you say to yourself
Identify negative thinking and irrational
Negative thinking leads to stress and
Teach thought-stopping techniques
One negative thought
leads to another………..
then another …..
Pretty soon you have ruined your entire life
What to do about:
Saying always no
Our brain fires electrical waves at 14 or more
cycles a second.
These are beta waves and are great for getting
tasks done, but not for learning new things.
Taking a few minutes to relax deeply slows your
brain waves down.
These slower waves are alpha waves.
They occur at between 7 and 14 cycles a second
Studies show alpha waves improve learning.
A poorly organized living space can be a major
source of stress.
If your environment is well organized and
pleasant, then it can help to reduce stress and
To improve air quality:
Use an ioniser
Have plants in the room.
Bad lighting can cause eye strain and
increase fatigue, as can light that is
too bright, or light that shines directly
into your eyes. Fluorescent lighting
can also be tiring. What you may not
appreciate is that the quality of light
may also be important.
Try experimenting with working by a
window or using full spectrum bulbs in
your desk lamp. You will probably find
that this improves the quality of your
A chaotic and cluttered living or work space
adds to stress.
Don’t be dogmatic, but keep the area you
are working in free of clutter.
Have calming and happy decorations.
Try a New Thing
Learn to be flexible
Exercise & Fresh Air
Build a Support System – Friends, Family and
Focus less on pleasing others and more on
Create a mental image of a pleasant and relaxing
place in your mind.
Sometimes go to a movie
Stay away from negative people
Surround yourself with upbeat, flexible and
Sometimes play a computer or video game.
Sometimes do cooking or gardening
Clean the house and surrounding
Expect some frustrations, failures and sorrows.
Always be kind and gentle with yourself – be a
friend to yourself.
Physical health gets better
-more energy and stamina
Ability to focus improved
-able to learn and achieve
“People take advantage of
you only with
Live with an Attitude of
Gratitude Be Grateful for what