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Dealing with stress


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Dealing with stress

  2. 2. WHAT IS STRESS?<br />Stress a conditionorfeelingexperiencedwhen a personperceivesthat “demandsexceedthe personal and social resourcesthe individual isabletomobilize. <br />Possiblecauses of stress: Familyproblems, relationshipproblems, jobproblemsFinancialdifficulties, poorhealth, death of loveone(s) Mechanicalbreakdowns, false expectation – etc. Pressure up for grade A or B Overload of assignment (overwhelming<br />
  3. 3. DEALING INSIDE-OUT<br />CommunicateTalkto a friendoreventoyourpetsWriteitdown in yourjournal<br />LaughKeepsense of humor – makefun of yoursituationHangout in pair/group and havefun Be goofysometimes<br />Apologize and forgive<br />Be thankful<br />
  4. 4. DEALING OUTSIDE-IN<br />Takedeepbreathe, take a warmbath, take a nap<br />Do exercise, keepproperdiet, and eatchocolate<br />Stop worryingaboutwhatcannotchange<br />Be organized and implement “time management” Learntosay “No”<br />Be proactiveratherthan reactive <br />Be optimistic and visualize positive things<br />Listen tomusic, and/ordance<br />Practice yoga, meditation, orimagerymeditation<br />Do nothing!<br />Justputslice of cucumberonyoureyes and sleep<br />
  5. 5. CONSULT WITH THE PROFESSIONAL<br /> Stress can behealth-related<br />Stress can bemuch more seriousthanyouexpected<br />In severe cases, stress can cause chestpain, dizzy, extreme headache – etc.<br />SeehealthprofessionalormedicaladviceAvoidself-medicationorindulgenceorendurance<br />Don’tblameyourself<br />Don’tgive up onyourself, you’reunique individual<br />
  6. 6. TIPS<br />Practiceyoga and meditationisthebestwayKeepyourselfhealthy and haveenoughsleep<br />Treatyourselfto a massage<br />Be strong and confident<br />A littleviolenceonyourpillowisnot a crime! Laugh and relax more<br />Do notexpectperfectionfromyourselfLearntosay “No” and learntodelegate<br />Do ityourway!<br />
  7. 7. WARNINGS<br />Avoidbadfight and Escapism<br />Stress can damageyourhealth (heart)<br />If stress getsworse and youcannot cope withit, seekprofessionalhelp<br />Beware of physicalsymptoms<br />Beware of junkfood<br />Do notblameyourself<br />Ifyou’rereally in death-end, justthinkthatyoustillhaveonepersonlovesyou, YOURSELF!<br />
  8. 8. THE RELAXATION RESPONSE<br />Directeffectsincludeddeeprelaxation, slowedheartbeat and breathing, reducedoxygenconsumption and increasedskinresistance. <br />TheRelaxation Response:<br />Sitquietly and comfortably. <br />Closeyoureyes. <br />Startbyrelaxingthemuscles of yourfeet and work up yourbodyrelaxingmuscles.<br />Focusyourattentiononyourbreathing.<br />Breathe in deeply and thenletyourbreathout. Countyourbreaths, and saythenumber of thebreath as youletitout. <br />Do thisfor ten ortwenty minutes.<br />
  9. 9. ANGER MANAGEMENT<br />Anger– Thedefinition: Theemotionthatmakesusinstinctivelydetect and respondto a threateningsituation. <br />Benefits: A powerfulmotivatingforce<br />Drawbacks: Lead todistress, unhealthiness, and unhappinessHarm personal and professionallifeBecomeincrediblydestructivetoyou and peoplearound<br />
  10. 10. ANGER MANAGEMENT (CONT.)<br />Whyare weangry? Frustration of ourgoalsHurtHarassment Personal attack (mental orphysical) onourselvesThreattopeople, thingsor ideas thatweholddearly.<br />Toassumeangerconstructively and dealwithsituation in a positive manner, weshould use RedfordWilliam’s 12 StepstoCalm Down.<br />
  11. 11. ANGER MANAGEMENT (CONT.)<br />AngerManagement (cont.)<br />Step 1: Keep a “hostility log” Record whatmakeyouangry and howfrequent<br />Step2: AcknowledgeyourselfIdentify and acceptthatangerisyourroadblock<br />Step 3: Use yoursupportnetworkGainsupport and motivationfromyourimportantpeople<br />Step 4: Interruptangercycle Pause TakedeepbreathsTellyourselfyou can handlethesituation Stop thenegativethoughts<br />
  12. 12. ANGER MANAGEMENT (CONT.)<br />Anger Management (cont.)<br />Step 5: Use empathySeefromtheperspective of thosewhomakeyouangry. Keep in mindthatpeoplemakemistakes, and throughmistakesthatpeoplelearnhowtoimprove. <br />Step6: Laugh at yourselfKeepsense of humor, don’ttakethings so seriously.<br />Step 7: Relax Remember! Thelittlethingswillnotgiveyouaway.<br />Step 8: Build trust Building trust withotherpeoplehelpsto reduce thelikelihood of anger<br />
  13. 13. ANGER MANAGEMENT (CONT.)<br />AngerManagement (cont.)<br />Step 9: Listen Miscommunicationcontributestofrustrating and mistrustingsituations.<br />Step 10: Be assertiveLearntoassertyourself and letotherpeopleknowyourexpectations, boundaries, issues – etc. <br />Step11: Live eachday as ifitisyourlastLifeis short; betterspendpositivelythannegatively. Step 12: ForgiveIt’snoteasytoletgopasthurts and resentment, butthewaytomoveyourangeristo ‘forgive’.<br />
  14. 14. ANGER MANAGEMENT (CONT.)<br />AngerManagement (cont.) <br />Do notjustread and listen, ACT ON IT!<br />Thequickeryoubeginthebetter. <br />Angerand stress are correlated; both has negativeinfluencesonphysical and mental health. <br />Beingproactivewithangermanagement and familiarizeyourselfwiththe 12 steps.<br />Positively use anger as motivation. Lifeis short; Live it up!<br />