A brief introduction on stress and its management.

1. STRESS
MANAGEMENT
HS: 6003
Submitted By:
Shashi Sharma- DE/14/ME/20
Ajit Gurung- DE/13/CS/104
Sanjog Gurung-DE/13/EE/104
Md. Amir Hussain-DE/13/CE/110
North Eastern Regional Institute of
Science and Technology
Nirjuli, Arunachal Pradesh-791109

2. What is Stress and Stressor ?
 Stress is defined as an adaptive response to an
external situation that results in physical,
psychological and behavioural deviation.
 Stressor: A stimulus that cause stress.
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3. Stress management:
 Effort to control, reduce, or learn to tolerate the
threats that lead to stress are known as stress
management.
 People experience stress in different ways and for
different reasons. The reaction is based on your
perception of an event or situation.
 If you view a situation negatively, you will likely feel
distressed—overwhelmed, oppressed, or out of
control.
 The other form, eustress, results from a “positive”
view of an event or situation, which is why it is also
called “good stress.”
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4. Causes of stress:
 The most frequent reasons for “stressing out” fall into
three main categories:
1. The unsettling effects of change.
2. The feeling that an outside force is challenging or
threatening you.
3. The feeling that you have lost personal control.
 Life events such as marriage, changing jobs, divorce,
or the death of a relative or friend are the most
common causes of stress.
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5.  Although life-threatening events are less common,
they can be the most physiologically and
psychologically acute.
 They are usually associated with public service
career fields in which people experience intense
stress levels because of imminent danger and a
high degree of uncertainty—police officer, fire and
rescue worker, emergency relief worker, and the
military.
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6.  You may not plan to enter a high-stress career, but
as a college student, you may find that the demands
of college life can create stressful situations.
 The National Institute of Mental Health (NIMH) notes
some of the more common stressors for college
students:
 Increased academic demands.
 Being on your own in a new environment.
 Changes in family relations.
 Financial responsibilities.
 Changes in your social life.
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7.  Exposure to new people, ideas, and temptations.
 Awareness of your sexual identity and orientation.
 Preparing for life after graduation.
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8. Symptoms of stress:
 Symptoms of stress fall into three general, but
interrelated, categories—physical, mental, and
emotional. Review this list carefully.
 If you find yourself frequently experiencing these
symptoms, you are likely feeling distressed:
 Headaches.
 Fatigue.
 Gastrointestinal problems.
 Hypertension (high blood pressure).
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9.  Heart problems, such as palpitations.
 Inability to focus/lack of concentration.
 Sleep disturbances, whether it’s sleeping too much or
an inability to sleep.
 Sweating palms/shaking hands.
 Anxiety.
 Sexual problems.
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10.  Even when you don’t realize it, stress can cause or
contribute to serious physical disorders. It increases
hormones such as adrenaline and corticosterone,
which affect your metabolism, immune reactions,
and other stress responses.
 That can lead to increases in your heart rate,
respiration, blood pressure, and physical demands
on your internal organs.
 Behavioural changes are also expressions of stress.
They can include:
 Irritability .
 Disruptive eating patterns (overeating or under
eating).
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11.  Harsh treatment of others.
 Increased smoking or alcohol consumption.
 Isolation.
 Compulsive shopping.
A sustained high level of stress is no laughing
matter. It can affect every area of your life productivity
in the workplace and classroom, increased health
risks, and relationships, to name just a few.
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12. Stress Management Techniques:
 Organize Yourself: Take better control of the way
you're spending your time and energy so you can
handle stress more effectively.
 Control Your Environment by controlling who and
what is surrounding you: In this way, you can either
get rid of stress or get support for yourself.
 Love Yourself by giving yourself positive feedback:
Remember, you are a unique individual who is doing
the best you can.
 Reward Yourself by planning leisure activities into
your life: It really helps to have something to look
forward to.
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13.  Exercise Your Body since your health and
productivity depend upon your body's ability to bring
oxygen and food to its cells: This includes such
activities as walking, jogging, cycling, swimming,
aerobics, etc.
 Relax Yourself by taking your mind off your stress
and concentrating on breathing and positive
thoughts.
 Rest Yourself as regularly as possible:
Sleep 7-8 hours a night. Take study breaks. There is
only so much your mind can absorb at one time. It
needs time to process and integrate information. A
general rule of thumb: take a ten minute break every
hour. Rest your eyes as well as your mind.
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14.  Be Aware of Yourself: Be aware of distress signals such
as insomnia, headaches, anxiety, upset stomach, lack of
concentration, colds/flu, excessive tiredness, etc.
Remember, these can be signs of potentially more serious
disorders.
 Feed Yourself / Do Not Poison Your Body: Eat a
balanced diet. Don't depend on drugs and/or alcohol.
Caffeine will keep you awake, but it also makes it harder
for some to concentrate. Remember, a twenty minute walk
has been proven to be a better tranquilizer than some
prescription drugs.
 Enjoy Yourself: It has been shown that happier people
tend to live longer, have less physical problems, and are
more productive. Remember, you are very special and
deserve only the best treatment from yourself.
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15. Thank you.!!
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