Know the meaning of stress.
Be able to identify individual dispositions of stress.
Learn the effects of stress.
Know some strategies for managing stress
1 Can you say ‘no’ to friends and colleagues?
2. Are you organized?
3. Can you priorities?
4. Do you enjoy a healthy balanced diet?
5. Can you seek help when you need it?
6. Do you have a low caffeine and alcohol /tea
7. Can you manage your time well? uncertainties?
8. Are you able to be definite in your thinking and avoid
9. Do you smoke?
10. Do you exercise regularly?
11. Are you doing the most suitable job?
12. Do you smile and laugh regularly?
13. Are you aware of what stress is all about and what
14. Are you a positive thinker?
15. Can you recognize the signs and symptoms of
16. Are you able to relax your mind and body
17. Are you able to talk to people freely about your
18. Are you in a good state of health?
19. Do you feel secure and value yourself?
Stress is a general term that includes all the ,
cognitive responses we make to upset internal or
Stress is a part of being alive.
Stress becomes a problem for us when we have too
much stress and not enough resources to cope with it.
Our goal is not to eliminate stress but,
to learn how to manage it and how to use it to help us
What we need to do is find the optimal level of stress
which will individually motivate but not overpower
each of us
Psychologists have argued that there are four major kinds
of effects associated with the stressed state,
1. Emotional effects
Feelings of anxiety and depression
Increased physical tension
Increased psychological tension
2. Physiological effects
shut-down of digestive system
Expansion of air passages In lungs
Increased heart rate
Constriction of blood vessels
3. Cognitive effects
Reduced short term memory capacity
4. Behavioral effects
Disrupted sleep patterns
Reduced work performance
Stress is uniquely personal.
Our response to stress is a unique combination of
bodily reactions, thoughts feelings and behaviors.
Factors Affecting our personal stress level
Skills and training
Frequency of stressors incidence
Intensity of stress's incidence
According to engineering model ,stress is something
that happens to us when we are exposed to a stressor.
Transactional model says stress occurs when,
the perceived demands of a situation exceed the
individuals perceived ability to handle those
There are various psychological processes or coping
strategies which can be used to reduce stress.
Task oriented strategies ,involves obtaining
information about the stressful situation and about
alternative course of action and their probable
Emotion oriented strategies involves efforts to maintain
hope and to control emotions.
Avoidance oriented strategies, involves denying or
minimizing the seriousness of situation .
Stressful life events
Uneven distribution of life facilities
1. Become aware of your stressors and
your emotional and physical reactions.
Notice your distress. Don't ignore it.
Don't cover or hide your problems.
Determine what events distress you. What are you
telling yourself about meaning of these events?
Determine how your body responds to the stress. Do
you become nervous or physically upset? If so, in what
Can you change your stressors by avoiding or
eliminating them completely?
Can you reduce their intensity (manage them over a
period of time instead of on a daily or weekly basis)?
Can you shorten your exposure to stress (take a
break, leave the physical premises)?
Can you devote the time and energy necessary to
making a change (goal setting, time management
techniques, and delayed approval strategies may be
The stress reaction is cause by your perception of
danger...physical danger and/or emotional danger.
Are you viewing your stressors in overstated terms
and/or taking a difficult situation and making it a
Are you expecting to please everyone?
Are you overreacting and viewing things as
absolutely critical and urgent? Do you feel you must
always succeed in every situation?
Work at adopting more moderate views; try to see the
stress as something you can manage, rather than
something that overpowers you.
Try to temper your excess emotions. Put the situation
in perspective. Do not labor on the negative aspects
and the "what if's."
Slow, deep breathing will bring your heart rate and
respiration back to normal.
Exercise for cardiovascular fitness three to four times a
week (moderate, prolonged rhythmic exercise is best,
such as walking, swimming, cycling, or jogging).
Eat well-balanced, nutritious meals.
Maintain your ideal weight.
Avoid nicotine, excessive caffeine, and other
Mix leisure with work. Take breaks and get away when
Get enough sleep. Be as consistent with your sleep
schedule as possible.
Develop some mutually supportive
Pursue realistic goals which are meaningful to you,
rather than goals others have for you that you do not
Expect some frustrations, failures, and sorrows.
Always be kind and gentle with yourself -- be a friend
‘’YOU CAN MAKE STRESS YOUR
BEST ALLY IN ACHIEVING