Stress, stress management and its techniques

1. Stress
Management –
During COVID-19

2. Stress :
Is often described as a feeling of being:
 Overloaded,
 Wound-up tight,
 tense and worried
“ Stress is a feeling that’s created when we react to particular events. It’s the body way of rising
to a challenge and preparing to meet a tough situation with focus, strength, stamina and
heightened alertness.”
Everyone Experiences Stress at times : Adults, Teens and Even kids.
Some times stress motivate us to get a task finished, or perform well. But it could be harmful
if we become overstressed and it interferes with our ability to get on with our normal life .
⊳But there are ways to minimize stress and manage the stress that’s
unavoidable.
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3. Stressor :
The Event that provoke stress are called stressors
Process behind Stress : [ Stress Response ]
1. Human Body responds stressors by activating nervous system
2. The Hypothalamus signals the adrenal glands to produce more of the hormones Adrenaline
and Cortisol and release them into the bloodstream.
3. These hormones speed up heart rate, Breathing Rate Blood Pressure and Metabolism.
4. Blood vessels open wider to let more blood flow to large muscle groups, putting our muscles
on alert.
5. Pupils dilate to improve vision.
6. The liver releases some of its stored glucose to increase the body’s energy.
7. Sweat is produced to cool the body
All these physical changes prepare a person to react quickly and effectively to handle the
pressure of the movement.
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4. Types of Stress
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Stress
Bad Stress-(Distress)
Long Term Stress
Good Stress- Eustress
(You Stress)
Short Term Stress
Heart Function
Improves
Resist infection!
Stamina Increases
Thinks sharply
Risky Body and Mind
Disorders
Chronic Health
Problems

5. Some Common Symptoms of Distress
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 Headaches, other aches and pains
Sleep Disturbance, Insomnia
Upset stomach, indigestion, diarrhoea
Anxiety
Anger, Irritability
Depression
Fatigue
Feeling overwhelmed and out of control
Feeling moody, tearful
Difficulty in Concentrating
Low Self-esteem, Lack of
confidence
High Blood Pressure
Weakened Immune System
Heart Disease

6. 6

7. Stress Management
How to Reduce, Prevent and Cope with Stress
Identify the sources of stress in your life
Look at how you currently cope with stress
Avoid Unnecessary stress
Alter the situation
Adapt to the stressor
Accept the things you can’t change
Make time for fun and relaxation
Adopt healthy life style

8. To Identify true sources of stress, look closely at your habits, attitude and excuses
For proper management - Start a stress journal
What caused your stress
How you felt, both physically and emotionally
How you act in response
What you did to make yourself feel better
#1. Indentify the sources of stress in Life
Unhealthy way of coping :-
smoking, sleeping, Overeating, Withdrawing from friends, family or taking pills etc.
Healthier way to manage stress :-
Four A’s
Avoid stressor
Alter situation
Adopt to the stressor
Accept the stressor
#2. Look at how you cope with stress

9. #3. Avoid unnecessary stress
1. Learn how to say “no”
2. Avoid people who stress you out
3. Take control of your environment – like if evening news creates problem – avoid it
4. Avoid hot-button topics – Religious, Political etc
5. Prepare down your to-do list
#4. Alter situation
1. Express your feelings instead of bottling them
up – Some thing or some one bothers you –
communicate him
2. Be willing to compromise
3. Be more assertive – Come forward
4. Manage your time better

10. #5. Adapt to the stressor
1. Reframe problem – convert stressful situation in +ive perspective.
2. Look at the big picture – Is it really worth getting upset over?
3. Adjust your standards
4. Focus on positive – see positive in your self
5. Adjust your attitude – eliminate words – always, never, should and must
#6. Accept the things you can’t change
1. Don’t try to control the uncontrollable – Accept things as they are
2. Look for upside and learn from mistake
3. Share your feelings
4. Learn to forgive

11. #7. Make time for Fun and relaxation
Healthy ways to relax ad recharge
1. Go for a walk
2. Spend time with nature
3. Sweat out tension with good workout
4. Play with pet
#8. Adopt a healthy lifestyle
1. Exercise regularly
2. Eat a healthy diet
3. Reduce caffeine and sugar
4. Avoid alcohol, Cigarettes and Drugs
5. Get Enough Sleep – 6 hrs
5. Work in Garden
6. Listen Music
7. Watch Comedy
8. Read Books/ literature
9. Do Yoga and Pranayam
•Set a side relaxation time
•Spend time with +ive people
•Do some thing you enjoy every day
•Keep your sense of humor

12. Soft Skills
Technical Skills
OnLine Certifications
Other Skill
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#9. Develop your skills

13. “The time to relax is when you don't have
time for it.”
– Sydney J. Harris
“It's a good idea always to do something
relaxing prior to making an important
decision in your life.”
– Paulo Coelho
“Its not stress that kills us, it is our reaction
to it.”
– Hans Selye
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14. Dr. Ram K Pathak
Systems Analyst
Deptt of Commerce
Dr H S G University,Sagar(M.P.)
(A Central University)
rkpathak@dhsgsu.edu.in
9425468991

15. And tables to compare data
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Blue 30 15 10
Orange 5 24 16
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16. Our process is easy
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