



Researchers define stress as a
physical, mental, or emotional response to
events that causes bodily or mental tensio...







To increase understanding of the dynamics of
stress
To increase awareness of the role of stress in
everyday lif...









Introduction To Stress
Management
Finding Your Optimum
Stress Levels
Symptoms of stress
Myths of Stress
Typ...
Stress Can Be Helpful or Harmful
Helpful (eustress): extra energy to
meet physical challenges, solve
problems and reach go...






Moderate levels of stress may actually improve
performance and efficiency
Too little stress may result in boredom...


Physical

Headache
 Back Pain
 Fatigue
 Aches
 Pains
 Frequent colds
 Chest pains
Weight gain/loss
Unexpected hai...


Mental

Difficulty Concentrating
 Avoiding tasks and responsibilities
 Negative mental attitude
 Poor Decision Makin...

•
•

•
•
•

•
•
•

•
•

Emotional
anxiety
short temper
nervousness
impatience
depression
anger
frustration
worry
fear an...
















Nervous habits
Increased eating
Smoking and drinking
Crying, yelling
Swearing
Blaming
Throwing...





All stress is bad
Stress will not hurt you
No symptoms, no stress
Only major symptoms of stress are
harmful







Survival stress
Internally
generated stress
Environmental and
job stress
Fatigue and
overwork




Where you are in a physically or emotionally
threatening situation, your body adapts to help you
react more effectiv...






Adrenaline mobilizes sugars, giving your body access to more
strength, energy and stamina. This helps your to fig...





Stress can cause the levels of a chemical called
noradrenalin to rise in and between nerve cells.
This gives a fee...











Crowding and
invasion of personal
space
Insufficient working
and living space
Noise
Dirty or untidy
condi...







Caffeine
Alcohol
Bursts of sugar
from sweets or
chocolate
Too much salt
Smoking
















Too much or too little
work
Time pressures and
deadlines
Responsibility for
people, budgets or
eq...
What is your favorite stress reliever?







Cut down on sugar, caffeine, processed
foods
Eat nutritiously: all food groups, especially
fresh fruits and veg...
25
3. NO!!!

26
Water’s Importance




Water is associated with life.
Human settlements evolved along rivers & waterways.
“Water is the...
Walks Along Bay Shore After Work
Bath at morning
Hot Baths in the Evenings
With mellow music, a good magazine or book, can...


Stress Relief Strategies
1. Body relaxation exercises
- breathing techniques
- guided imagery
2. Physical exercise
-yog...
Aerobic exercises & activities
Strengthen your heart, lungs and associated blood vessels
and increase stamina.
A) Walking
...
Muscular strengthening exercises
 increase strength and size (bulk) of muscles or groups
of muscles
Muscular endurance ex...







Temple , Church, etc
Help others
Spend quiet time every day
Be thankful
Think positively
Put your faith to wo...








Get
Get
Set
Set
Use


organized
structured
short term goals
long term goals
a planner:

daily schedule and “...








Breathing: practice deep breathing
Progressive muscle relaxation
Meditation
Tapes, CDs etc.: Either something...







Pay attention to what you say to yourself
Identify negative thinking and irrational
beliefs
Negative thinking l...
One negative thought
leads to another………..
then another………..
then another …..
Pretty soon you have ruined your entire life
NO.
16.Lighter moments

Stress Management
What to do about:
Rudeness

Hurting actions/words
Frustration
Saying always no










Our brain fires electrical waves at 14 or more
cycles a second.
These are beta waves and are great for get...




A poorly organized living space can be a major
source of stress.
If your environment is well organized and
pleasant,...
To improve air quality:

Ban smoking
 Open windows
 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 direct...






A chaotic and cluttered living or work space
adds to stress.
Don’t be dogmatic, but keep the area you
are working...










Try a New Thing
Cry
Learn to be flexible
Relax
Exercise & Fresh Air
Build a Support System – Friends, Fa...











Sometimes go to a movie
Stay away from negative people
Surround yourself with upbeat, flexible and
fun ...






Physical health gets better
-more energy and stamina
Emotions stabilized
-positive attitude
-hopeful/happier
Abil...
“People take advantage of
you only with
your permission”.
Live with an Attitude of
Gratitude Be Grateful for what
you have...
Stress management
Stress management
Stress management
Stress management
Stress management
Stress management
Stress management
Stress management
Stress management
Stress management
Stress management
Stress management
Stress management
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  • 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.
  • Stress management

    1. 1.   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.
    2. 2.     To increase understanding of the dynamics of stress To increase awareness of the role of stress in everyday life To avoid stress To increase awareness of multiple stress management options
    3. 3.       Introduction To Stress Management Finding Your Optimum Stress Levels Symptoms of stress Myths of Stress Types of stress Stressors         Meditation Taking Exercise Physical Stress Reduction Time Management Improving Attitudes Slowing Down Health and Nutrition Healthy Environment
    4. 4. 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 etc. 6
    5. 5.    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
    6. 6.  Physical Headache  Back Pain  Fatigue  Aches  Pains  Frequent colds  Chest pains Weight gain/loss Unexpected hair loss High blood pressure 
    7. 7.  Mental Difficulty Concentrating  Avoiding tasks and responsibilities  Negative mental attitude  Poor Decision Making  loss of sense of humor  Mental lethargy  Arguing  Increased Errors 
    8. 8.  • • • • • • • • • • Emotional anxiety short temper nervousness impatience depression anger frustration worry fear and becoming easily discouraged.
    9. 9.             Nervous habits Increased eating Smoking and drinking Crying, yelling Swearing Blaming Throwing things, hitting Suffering loneliness Distrusting Unsatisfactory family relationships Engaging in socially unacceptable behavior, e.g. drinking and driving. Being late to work
    10. 10.     All stress is bad Stress will not hurt you No symptoms, no stress Only major symptoms of stress are harmful
    11. 11.     Survival stress Internally generated stress Environmental and job stress Fatigue and overwork
    12. 12.   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:
    13. 13.    Adrenaline mobilizes sugars, giving your body access to more strength, energy and stamina. This helps your to fight harder or run faster 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
    14. 14.    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 Perfectionism Anxiety
    15. 15.       Crowding and invasion of personal space Insufficient working and living space Noise Dirty or untidy conditions Pollutions A badly organized or run down environment
    16. 16.      Caffeine Alcohol Bursts of sugar from sweets or chocolate Too much salt Smoking
    17. 17.          Too much or too little work Time pressures and deadlines Responsibility for people, budgets or equipment Frustration and boredom with current role Lack of clear plans and goals Demands from clients Financial or relationship problems Poor health Family changes such as birth, death, marriage, or divorce etc
    18. 18. What is your favorite stress reliever?
    19. 19.     Cut down on sugar, caffeine, processed foods Eat nutritiously: all food groups, especially fresh fruits and veggies Eat a little every couple of hours or so Eat slowly
    20. 20. 25
    21. 21. 3. NO!!! 26
    22. 22. Water’s Importance    Water is associated with life. Human settlements evolved along rivers & waterways. “Water is the universal remedy” as written in the ancient Vedas (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.
    23. 23. 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 fountain . Sometimes drive a bike in rain, if possible.
    24. 24.  Stress Relief Strategies 1. Body relaxation exercises - breathing techniques - guided imagery 2. Physical exercise -yoga -work out routine 3. Meditation 4. Counseling -talk therapy positive talk
    25. 25. Aerobic exercises & activities Strengthen your heart, lungs and associated blood vessels and increase stamina. A) Walking B) Jogging C) Swimming 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
    26. 26. Muscular strengthening exercises  increase strength and size (bulk) of muscles or groups of muscles Muscular endurance exercise  improves stamina (tone) of muscles as well as groups of muscles. Flexibility exercises  decrease muscle tension  improve flexibility of specific muscle groups  help maintain joint mobility  improve circulation  helps prevent injury.
    27. 27.       Temple , Church, etc Help others Spend quiet time every day Be thankful Think positively 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.".
    28. 28.      Get Get Set Set Use  organized structured short term goals long term goals a planner: daily schedule and “To Do” list
    29. 29.      Breathing: practice deep breathing Progressive muscle relaxation Meditation Tapes, CDs etc.: Either something structured (commercial) or soothing music Choose and schedule it in
    30. 30.     Pay attention to what you say to yourself Identify negative thinking and irrational beliefs Negative thinking leads to stress and anxiety Teach thought-stopping techniques
    31. 31. One negative thought leads to another……….. then another……….. then another ….. Pretty soon you have ruined your entire life
    32. 32. NO.
    33. 33. 16.Lighter moments Stress Management
    34. 34. What to do about: Rudeness Hurting actions/words Frustration Saying always no
    35. 35.       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.
    36. 36.   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 increase productivity.
    37. 37. To improve air quality: Ban smoking  Open windows  Use an ioniser  Have plants in the room. 
    38. 38.   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 working environment.
    39. 39.    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.
    40. 40.         Try a New Thing Cry Learn to be flexible Relax Exercise & Fresh Air Build a Support System – Friends, Family and Co-Workers Focus less on pleasing others and more on pleasing yourself Create a mental image of a pleasant and relaxing place in your mind.
    41. 41.         Sometimes go to a movie Stay away from negative people Surround yourself with upbeat, flexible and fun people. 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.
    42. 42.    Physical health gets better -more energy and stamina Emotions stabilized -positive attitude -hopeful/happier Ability to focus improved -able to learn and achieve
    43. 43. “People take advantage of you only with your permission”. Live with an Attitude of Gratitude Be Grateful for what you have.

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