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Surviving In The Big City - a.k.a. Stress Management

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You can find 12 ideas about stress management.

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Surviving In The Big City - a.k.a. Stress Management

  1. 1. 12 IDEAS FOR SURVIVING IN THE BIG CITY (a.k.a. Stress Management) www.DeryaOzcelik.com
  2. 2. Living in a big city (such as Istanbul) means having to juggle many tasks at a time. www.DeryaOzcelik.com
  3. 3. A big city brings several stress factors together: high expenses, traffic jam, time restaint, long work hours and so on... www.DeryaOzcelik.com
  4. 4. Being an expat in a big city adds even more stress factors: language barriers, cultural differences, health and care arranegemenets, homesickness, etc... www.DeryaOzcelik.com
  5. 5. www.DeryaOzcelik.com HOWEVER, THERE IS AN EQUATION TO REMEMBER: STRESS FACTORS RESOURCES
  6. 6. That means, the more stress factors you face, the more resources you should apply. So that you are powerful enough to fight against the impact of stress. www.DeryaOzcelik.com
  7. 7. www.DeryaOzcelik.com Duygusal tepkiler: Öfke, huzursuzluk, kaygı, çökkünlük, vb. Kaslarla ilgili tepkiler: Baş ağrısı, sırt ya da bel ağrısı, diş sıkma, çenede ağrı, vb. Mide ve bağırsak tepkileri: Karın ağrısı, mide yanması, hazımsızlık, kabızlık ya da ishal, vb. Uyarılmışlık tepkileri: Yüksek tansiyon, çarpıntı, terleme, baş dönmesi, nefes darlığı, vb. RESOURCE #1 TURN RELAXATION INTO A HABIT. Breathing exercises and relaxation helps stress level to drop. They decrease alertness and restlessness. It helps the body and the system to ‘get back to normal’.
  8. 8. www.DeryaOzcelik.com Duygusal tepkiler: Öfke, huzursuzluk, kaygı, çökkünlük, vb. Kaslarla ilgili tepkiler: Baş ağrısı, sırt ya da bel ağrısı, diş sıkma, çenede ağrı, vb. Mide ve bağırsak tepkileri: Karın ağrısı, mide yanması, hazımsızlık, kabızlık ya da ishal, vb. Uyarılmışlık tepkileri: Yüksek tansiyon, çarpıntı, terleme, baş dönmesi, nefes darlığı, vb. We tend to withdraw from social life when we are stressed. ON THE CONTRARY, socializing and the feeling of support is remedy for stress. Get it from wherever you can find it. RESOURCE #2 USE SUPPORT
  9. 9. www.DeryaOzcelik.com RESOURCE #3 TAKE CARE OF YOURSELF Eat well, sleep well, exercise well. Do minor but important changes in your life style that helps improve your wellbeing. There is only one you that is going to cope with the stress. It’s better be well looked-after.
  10. 10. www.DeryaOzcelik.com RESOURCE #4 LOOK AT YOUR COPING STRATEGIES You have many of them. Just look at which ones are working under the specific circumstances. Do more of what is working. Revise and alter the ones that are semi-helpful.
  11. 11. www.DeryaOzcelik.com You have many of them. Just look at which ones are working under the specific circumstances. Do more of what is working. Revise and alter the ones that are semi-helpful. RESOURCE #5 DEVELOP NEW COPING STRATEGIES Define your problems and your needs. Treat them separately. Be open to trying new things. Stressful times and times of crises are when we thrive and come up with creative solutions.
  12. 12. www.DeryaOzcelik.com RESOURCE #6 BE PHYSICALLY ACTIVE. Exercising and keeping active helps your cardiovascular, digestive, circulatory and hormonal systems. It gives you energy, it helps motivation, it challenges you and helps feelings of achievement.
  13. 13. www.DeryaOzcelik.com Use your imaginations to connect with your dreams, goals, expectations and desires. Imagination is underrated in today’s rational world, although it helps tremendously to enhance inner resources and coping capacity. RESOURCE #7 IMAGINE.
  14. 14. www.DeryaOzcelik.com Look back and find all the times you managed to overcome difficulties. Connect with those memories where you survived. Dig into your previous successes, achievements, pursuits. Re-discover your abilities, skills, strengths and resources. RESOURCE #8 RE-DISCOVER YOUR STRENGTHS.
  15. 15. www.DeryaOzcelik.com When there’s too much on your plate, go to energy-saving-mode. Don’t try to do all at once. Do one thing at a time. Prioritize. Break down tasks into parts. Take small steps. RESOURCE #9 DO ONE THING AT A TIME. TAKE SMALL STEPS.
  16. 16. www.DeryaOzcelik.com Duygusal tepkiler: Öfke, huzursuzluk, kaygı, çökkünlük, vb. Kaslarla ilgili tepkiler: Baş ağrısı, sırt ya da bel ağrısı, diş sıkma, çenede ağrı, vb. Mide ve bağırsak tepkileri: Karın ağrısı, mide yanması, hazımsızlık, kabızlık ya da ishal, vb. Uyarılmışlık tepkileri: Yüksek tansiyon, çarpıntı, terleme, baş dönmesi, nefes darlığı, vb. Take 5 minute breaks every hour. Take 15 minute breaks every 2 hours. Use your holidays. DON’T MISS OUT ON THEM. Imagination, planning, doing your favourite activity can all be parts of your breaks. RESOURCE #10 TAKE BREAKS.
  17. 17. www.DeryaOzcelik.com Duygusal tepkiler: Öfke, huzursuzluk, kaygı, çökkünlük, vb. Kaslarla ilgili tepkiler: Baş ağrısı, sırt ya da bel ağrısı, diş sıkma, çenede ağrı, vb. Mide ve bağırsak tepkileri: Karın ağrısı, mide yanması, hazımsızlık, kabızlık ya da ishal, vb. Uyarılmışlık tepkileri: Yüksek tansiyon, çarpıntı, terleme, baş dönmesi, nefes darlığı, vb. RESOURCE #11 USE HUMOUR. Humour helps even the most difficult become easier. It is one of the best known coping mechanisms. It makes the unspeakable to be spoken about. It lightens up the mood.
  18. 18. www.DeryaOzcelik.com Duygusal tepkiler: Öfke, huzursuzluk, kaygı, çökkünlük, vb. Kaslarla ilgili tepkiler: Baş ağrısı, sırt ya da bel ağrısı, diş sıkma, çenede ağrı, vb. Mide ve bağırsak tepkileri: Karın ağrısı, mide yanması, hazımsızlık, kabızlık ya da ishal, vb. Uyarılmışlık tepkileri: Yüksek tansiyon, çarpıntı, terleme, baş dönmesi, nefes darlığı, vb.Do not waste energy on things you cannot change. Accept the things that are beyond you as they are. Try to see the bigger picture. And remember to accept yourself. RESOURCE #12 USE ACCEPTANCE.
  19. 19. See other slides for more info. www.DeryaOzcelik.com
  20. 20. Thank you! www.DeryaOzcelik.com

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