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Duration: 60 min
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2. How to cope with stress
VIRTUAL INTERACTIVE SLIDES
Apropos Prod. Ltd
Paul DuBois
info@aproposltd.net
aproposltd.net/free

3. Objectives
STRESS TRIGGERS 3 DIMENSIONS OF
PSYCHOLOGICAL HEALTH
QUICK INTERVENTIONS

4. Stress Curve

5. Are you stressed?

6. SOLUTION: Interrupt your thinking

7. What Is Stress?

8. Stress:
Stress occurs when our perceived
abilities to cope with pressure is
exceeded.
source: UMIST

9. Triggers

10. We all have triggers!

11. Skillset
How we experience the world

12. Amygdala Hijack

13. Common Stress ‘beliefs’
• Imposter Syndrome
• Catastrophe
• Extreme Thinking
• Blame
• Mind Reading
• Fortune Telling
• Focusing on the Negative
• Discounting
• Emotional Reasoning
• Personalisation

14. Proactive
Own It
RespectfulResults
Accountable PossibilitiesHopefulChoice
Determined Realistic
CreativeResponsibleAction
Respond
Fear
Uncertainty Victim
JustifyAvoidReact
Hopeless Excuses
Blame
Stuck Scarcity
Judge Vague
Procrastinate
ABOVE THE
LINE
BELOW THE
LINE
TAKE A PHOTO

15. Three Dimensions or Domains
PSYCHOLOGICAL:
THROUGH OUR
THOUGHTS &
PERCEPTIONS
01
PHYSICAL:
OUR SENSES
(INCLUDING OUR
BODIES)
02
BEHAVIOUR:
INTERACTING
WITH OBJECTS &
OTHERS
03

16. 1. Psychological Dimension
• angry
• reduced self-esteem, self-worth
• anxious, frightened
• suicidal ideas
• out of control, helpless
• ashamed, embarrassed
• guilty
• unable to concentrate
• jealous
• intrusive images or thoughts
• mood swings
• increased daydreaming
• depressed or feeling low
• paranoid thinking

17. 2. Physical Dimension
• frequent colds or other infections
• palpitations or thumping heartbeat
• breathlessness
• tightness or pain in the chest
• feeling faint or fainting
• migraines
• vague aches
• tension headaches
• diarrhoea
• constipation
• skin complaints
• asthma
• excessive sweating or clammy hands
• change to the menstrual pattern
• rapid weight change
• indigestion

18. 3. Behavioural Dimension
• irritability
• increased alcohol consumption
• increased caffeine consumption
• comfort eating
• disturbed sleep patterns
• withdrawing or sulking
• clenched fists and nervous tics
• change in interest in sex
• compulsive or impulsive behaviour
• ‘checking’ rituals
• poor time management
• reduced work performance
• increased absenteeism from work
• eating/talking/walking fast
• increased accidents-proneness
• banging surfaces (e.g. table) with fists

19. EARLY WARNING
SYSTEM

20. Toolkit
Focus on one dimension!

21. 1. Psychological

22. Acceptance

23. Everything
is temporary

24. Humour
It’s not a joke, it’s healthy

25. 2. Physical

26. Exercise

27. Notice your body

28. stretch &
move

29. Lower your shoulders

31. 3. Behaviour

34. Smells of
nature lower
psychological
stress
Source: University of Agriculture, Sweden

35. Say No or Not Now

36. Action
A quick intervention!

37. CLEAR YOUR HEAD!

38. CHALLENGE YOUR
EXPECTATIONS
MUST
NEED
HAVE TO
GOT TO
OUGHT TO
SHOULD

39. When in doubt,
get your NIBs out!

40. N.I.B.s
Negative Internal Beliefs

41. Ask Yourself:
1. Logical?
2. Realistic?
3. Helpful?

42. Name your
NIB!
Meet CEDRIC!
CHAT Your NIBs Name?

43. Critical Actions
1. Stop procrastination
2. Understand your physiology
3. Reduce the stimulants
4. Release

44. © 2020 Masterclass™ All Rights Reserved

45. Paul DuBois
Apropos Productions Ltd.
info@aproposltd.net
www.aproposltd.net/free
SUBSCRIBE YouTube
LINKEDIN

46. APROPOS PROD. LTD.
How to Cope with Stress
VIRTUAL INTERACTIVE
info@aproposltd.net
www.aproposltd.net/free

47. Thank You
&
Stay Safe!
Stay Safe!
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us maintain quality and make
improvements!