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Stress management


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Stress management

  1. 1. Niyaz, Neem, Azmiyya, Amir, Nishan, Farish<br />
  2. 2. STRESS MANAGEMENT<br /><ul><li> What is Stress
  3. 3. Effects of stress
  4. 4. Sources of stress
  5. 5. How to Prevent
  6. 6. Religious perspective </li></li></ul><li>What is stress<br /><ul><li>Stress is a physical and emotional reaction that everyone experiences in any situation we find challenging, frightening, or difficult. It is the wear and tear our bodies experiences during change.</li></li></ul><li>What is stress cont….<br /><ul><li>Is stress bad?
  7. 7. The answer can be yes or no.</li></li></ul><li>What is stress cont….<br /><ul><li>These reactions can have positive and negative effects.
  8. 8. If you manage it positively it helps to add flavor to our challenging life. It can give you the push you need to motivate yourself.</li></li></ul><li>What is stress cont….<br /><ul><li>Sometimes it become worse and difficult handle.
  9. 9. it become destructive and turns into distress.
  10. 10. effect both physical and mental activities.</li></li></ul><li>STRESS TYPES<br />Good stress<br />Or<br />Eustress<br />Bad stress<br />Or<br />Chronic Stress<br />
  11. 11. GOOD STRESS OR EUSTRESS<br /><ul><li>stress which helps us to improve our performance.
  12. 12. Before going to a presentation or a test some people tend to get sweaty and their heart starts beating faster.
  13. 13. So they keep on memorizing or practicing what they have to say in their mind.
  14. 14. This makes them succeed in what they are doing.</li></li></ul><li>Good Stress or Eustress cont..<br />
  15. 15. Bad Stress or Chronic Stress<br /><ul><li>In situations that cause Physical and emotional stress reactions are non-stopping, the body never gets a chance to get relaxed.
  16. 16. This causes tension in the muscles
  17. 17. Some symptoms of this are headache, chest pain, depression, ulcers, high blood pressure, tension, burnouts, panic attack and anxiety.</li></li></ul><li>Bad Stress or Chronic Stress cont..<br />
  18. 18. Stress Signals<br />Stress Signals are characterized into 4 groups:<br />1-Feelings<br />2-Thoughts<br />4-Behavioral<br />5-physical<br />
  19. 19. Stress Signals cont…<br />Stress Signals are characterized into 4 groups:<br />1. Feelings<br /><ul><li>Anxiety
  20. 20. Irritability
  21. 21. Fear
  22. 22. Moodiness
  23. 23. Embarrassment</li></li></ul><li>Stress Signals cont…<br />Stress Signals are characterized into 4 groups:<br />2. Thoughts<br /><ul><li>Self Criticism
  24. 24. Difficulty in concentrating or making decisions
  25. 25. Forgetfulness or mental disorganization
  26. 26. Preoccupation with the future
  27. 27. Repetitive thoughts
  28. 28. Fear of failure</li></li></ul><li>Stress Signals cont…<br />Stress Signals are characterized into 4 groups:<br />3. Behavioral<br /><ul><li>Stuttering or other speech difficulties
  29. 29. Crying
  30. 30. Acting impulsively
  31. 31. Nervous laughter
  32. 32. ‘Snapping’ at friends
  33. 33. Teeth grinding
  34. 34. Jaw clenching
  35. 35. Increased smoking
  36. 36. Being prone to accidents
  37. 37. Increased / decreased appetite</li></li></ul><li>Stress Signals cont…<br />Stress Signals are characterized into 4 groups:<br />4.Physical<br /><ul><li>Muscle tightening
  38. 38. Cold or sweaty hands
  39. 39. Headache
  40. 40. Back or neck problems
  41. 41. Sleep disturbance
  42. 42. Stomach distress
  43. 43. Cold and infection
  44. 44. fatigue</li></li></ul><li>Some of the most common sources of stress<br />Survival Stress (also called acute stress):<br />When you are afraid that someone or something may hurt you, your body naturally burst of energy so that you will be able to survive the dangerous situation or escape it all together.<br />
  45. 45. Some of the most common sources of stress cont..<br />Internal Stress:<br />This is the type people make themselves stressed. This is when we worry about things we can’t control or put our self in that situation we know we will cause stress.<br />
  46. 46. Some of the most common sources of stress cont..<br />Environmental Stress:<br />This is the response to things around you such as noise, crowding, pressure from work and family.<br />
  47. 47. Some of the most common sources of stress cont…<br />Fatigue and Over work:<br />This caused by working too hard and also by not knowing how to manage your time well.<br />
  48. 48. Ways of getting rid of stress<br />Kids or family are getting on your nerves?<br />Go somewhere where you can stand alone, a room. Shut the door and take few deep breaths.<br />
  49. 49. Ways of getting rid of stress cont..<br />Had a bad day with your boss or co workers?<br />Get out of the office. Get lungful of fresh air <br />Or rinse your face with some cool water.<br />
  50. 50. Ways of getting rid of stress cont..<br />Spent too long hours working over the books or trying to finish an assignment?<br />Get away from your desk for a few minutes; Roll your head and shoulders. Rub your hands together quickly and put them over your eyes. Breathe in and out slowly. And think about the good times you have had.<br />
  51. 51. HOW TO PREVENT STRESS?<br />1.Plan out major changes in life <br /><ul><li>Graduating
  52. 52. Taking a new job
  53. 53. Having a baby
  54. 54. Getting married</li></li></ul><li>HOW TO PREVENT STRESS? Cont..<br />2. Realize your limitations<br />Learn to say ‘no’<br />It would be easier to refuse to do something than to get caught in the middle of something<br />
  55. 55. HOW TO PREVENT STRESS? Cont..<br />3. Prioritize your tasks and manage your time<br />Plan out the things you want to do rather than rushing it out<br />
  56. 56. HOW TO PREVENT STRESS? Cont..<br />4. Improve communication<br />Prevent relationship stress at home and at work place<br />Listen, smile, admit if you are wrong, give compliments, and express your feelings and thoughts<br />
  57. 57. HOW TO PREVENT STRESS? Cont..<br />5. Learn new skills<br />
  58. 58. HOW TO PREVENT STRESS? Cont..<br />6. Share your thoughts<br />Share your thoughts with spouse, parents, child or a friend. They may know how to get you out of the situation<br />
  59. 59. HOW TO PREVENT STRESS? Cont..<br />7. Develop a positive attitude<br />
  60. 60. HOW TO PREVENT STRESS? Cont..<br />8. Reward yourself<br />Relaxation for big events (like going on vacation), or give treats for small ones<br />
  61. 61. HOW TO PREVENT STRESS? Cont..<br />9. Exercising<br /> Start with exercising for 30 minutes everyday<br />
  62. 62. HOW TO PREVENT STRESS? Cont..<br />10. Eat a balanced diet and Sleep well (7hr) <br />
  63. 63. MANAGING STRESS <br />
  64. 64. MANAGING STRESS summary<br /><ul><li>Pray and seek from Allah
  65. 65. Plan by visualizing expected events
  66. 66. Think positively
  67. 67. Imagine potential negative big events
  68. 68. Relax with reciting or listening Quran
  69. 69. Relax with deep breathing
  70. 70. Relax by cleaning your mind
  71. 71. Relax your muscles
  72. 72. Relax with stretching and Exercising
  73. 73. Relax with massage therapy
  74. 74. Ask for help
  75. 75. Find professional help if needed
  76. 76. Remember to laugh and great people</li></li></ul><li>Stress and religious perspective<br />Regular Praying (5 times a day)<br />Increase remembrance of Allah (dhikr): “ He guides to Himself those who turn to Him in penitence those who have believed and whose heart have rest in the remembrance of God. Verily in the remembrance qf God, do hearts find rest " (13:27-28).<br />
  77. 77. Stress and religious perspective cont..<br /> 2. Recite Quran<br />"O mankind! There has come to you a direction from your Lord, and a healing for (the disease in your) heart, and for those who believe a guidance and mercy" (10:57)<br />-Dr. Ahmed El Kadi of Akber Clinic (Panama City, Florida) conducted and has published the effects of listening to the Quranic recitation on physiological parameters<br />
  78. 78. Stress and religious perspective cont.. <br />Prophet Mohamed’s prayer During Stress , he used and advised his followers to use the following prayers in times of distress. <br />"God is sufficient for us. He is an excellent guardian. We repose our trust in God.“<br />"Surely we belong to God and to Him shall we return. 0 God, I beseech you for the reward of my hardship. Reward me and compensate me for it with something good."<br />
  79. 79. Famous sayings<br />Stress is the spice of life … who would enjoy a life of no runs, no hits and no errors?<br />-Hans Selye, M.D.-<br />“The difference between a good day and a really awful day is not found in what happened but in what you tell yourself about that day”<br />- Thomas Whiteman, Sam Verghese & Randy Peterson -<br />
  80. 80. Famous sayings<br />“ We can control our reactions and responses to stress. How we cope <br />with stress is up to us ”<br />- Jeff Davidson-<br />
  81. 81. References<br /><ul><li>Islam perspective on stress management</li></ul>(no date) Athar S. Retrieved August 22, 2009, from<br /><ul><li>Stress management – Various articles</li></ul>(7/15/2008) Wanjiru M.W, retrieved September 3, 2009, from <br /><ul><li>Stress Management</li></ul>(2002) Richard. P Stress Management , Capstone Publishing, Oxford UK. <br />
  82. 82. any questions?<br />