Managing Stress Mercure Grand Mirama Surabaya Jl. Raya Darmo 68-78 Surabaya, East Java Indonesia Tel. (62) 31 562 3000 Fax. (62) 31 567 8383
DefinitionStress is the internal or external forcethat causes a person to become tense,upset or anxious.Distress is negative stress that maycause illness.Eustress is positive stress that stimulatesa person to function better. What we usually call stress may be better called distress
How the Body Copes with StressCRF -released from Brain- Blood Pituitary Gland(Corticotropin-Releasing Factor) (underneath the brain) Stressors: CRF stimulates Pressures from ACTH (adrenocorticotropin) inside or outside that causes stress Travel throughout the body ACTH triggers the (helping it to cope with stress) release of Cortisol
How do you get quick relief? (1) Stress-Relief to do right now: Practice deep breathing, tighten and relax the parts of your body, re focus to something pleasant, find time to be alone, talk to friend or family.Avoid sugary snack, smoking, alcohol, drugs, overeating & caffeine
How do you get quick relief? (2)Break the stress cycle:By doing some short-term stress-relief, you break the stress cyclethat can spin out of control.
How do you get quick relief? (3)Recognize stress as a normal part ofliving:The cause of stress can be good or bad; desirable and undesirable. Find a few minutes to slow down and relax, even on a very busy day.
How do you develop stamina to prevent stress? (1) Explore your life-style approach to stress reductionAt various times of your life, you may be controlled mainly by: (1) Emotions (2) Principles (3) Mission
How do you develop stamina to prevent stress? (2)Stress interventions: 30min aerobic; eat 3balanced meals; avoid caffeine, drugs & tobacco;reduce refined sugar & alcohol; sleep 8hrsnighthly, spend time for meditation, prayer,daydreaming; warm bath or shower; hugsomeone, hold hands or stroke a pet. Aerobic Hug Someone Daydreaming
How do you develop stamina to prevent stress? (3)An individual stress managementprogram: Physical activity; Nutrition; Socialsupport; Relaxation Physical Activity Social Support Relaxation
How do you prevent stress overload?Think for stress resistancePut your mind into a stress-freemodeStress quotationsJob stress prevention programsDo a stress update with currentnews, information and researchStress management exercise