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Managing stress
The document discusses stress, including what stress is, the stress response, signs of stress overload, and causes and effects of chronic stress. It notes that stress is the body's reaction to threatening events and involves the fight-or-flight response. While stress can help you meet challenges in emergency situations, chronic stress takes a toll on physical and mental health over time. The effects of long-term stress include raised blood pressure, suppressed immunity, increased disease risk, and vulnerability to anxiety and depression. The document recommends learning to manage stress through changing thoughts and situations, relaxation techniques like meditation, and using quick stress relief methods in high-pressure moments.
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Managing stress
- 1.
- 2. WHAT IS STRESS? Arenormal physical responses to events that make you feel threatened or upset your balance in some way.
- 3. WHAT IS STRESS? Itaffects the mind, body, and behavior in many ways, and everyone experiences stress differently.
- 4. WHAT IS STRESS? Whenyou sense danger – whether it’s real or imagined – the body's defenses kick into high gear in a rapid, automatic process known as the “fightor-flight” reaction, or the stress response.
- 5. WHAT IS ASTRESS RESPONSE? Is the body’s way of protecting you.
- 6. WHAT IS ASTRESS RESPONSE? When working properly - it helps you stay focused, energetic, and alert.
- 7. WHAT IS ASTRESS RESPONSE? In emergency situations, stress can save your life – giving you extra strength to defend yourself.
- 8. WHAT IS ASTRESS RESPONSE? Also helps you rise to meet challenges.
- 9. WHAT IS ASTRESS RESPONSE? Drives you to study for an exam when you'd rather be watching TV.
- 10. Signs and Symptomsof Stress Overload Cognitive Symptoms Memory problems Inability to concentrate Poor judgment Seeing only the negative Anxious or racing thoughts Constant worrying Emotional Symptoms Moodiness Irritability or short temper Agitation, inability to relax Feeling overwhelmed Sense of loneliness and isolation Depression or general unhappiness
- 11. Signs and Symptomsof Stress Overload Physical Symptoms Behavioral Symptoms Aches and pains Diarrhea or constipation Nausea, dizziness Chest pain, rapid heartbeat Loss of sex drive Frequent colds Eating more or less Sleeping too much or too little Isolating yourself from others Procrastinating or neglecting responsibilities Using alcohol, cigarettes, or drugs to relax Nervous habits (e.g. nail biting, pacing)
- 12. HOW MUCH STRESSIS TOO MUCH? know your own limit - the widespread damage stress can cause you
- 13. HOW MUCH STRESSIS TOO MUCH? “Too much” stress- differs from person to person
- 14. HOW MUCH STRESSIS TOO MUCH? Some people roll with the punches, while others crumble at the slightest obstacle or frustration.
- 15. HOW MUCH STRESSIS TOO MUCH? Some seem to thrive on the excitement and challenge of a high-stress lifestyle.
- 16. HOW MUCH STRESSIS TOO MUCH? The ability to tolerate stress depends on many factors - the quality of your relationships, your general outlook on life, your emotional intelligence, and genetics.
- 17. Things That InfluenceYour Stress Tolerance Level Your support network A strong network of supportive friends and family members – buffer against life stressor Lonely and isolated – the greater your vulnerability to stress.
- 18. Things That InfluenceYour Stress Tolerance Level Your sense of control Confidence in yourself, ability to influence events, perseverance through challenges –easier to take stress in stride.
- 19. Things That InfluenceYour Stress Tolerance Level Your attitude and outlook Optimistic attitude, embrace challenges Strong sense of humor, Accept that change is a part of life, and Believe in a higher power or purpose.
- 20. Things That InfluenceYour Stress Tolerance Level Your ability to deal with your emotions Calm and soothe yourself when you’re feeling sad, angry, or afraid – otherwise you’re extremely vulnerable to stress The ability to bring your emotions into balance helps you bounce back from adversity.
- 21. Things That InfluenceYour Stress Tolerance Level Your knowledge and preparation The more you know about a stressful situation, including how long it will last and what to expect, the easier it is to cope.
- 22. Causes of Stress Situationsand pressures that cause stress a.k.a stressors
- 23. Causes of Stress Perceivednegative Stressors exhausting work / school schedule, a rocky relationship, high demands, or anything that forces you to adjust.
- 24. Causes of Stress Positiveevents - getting married, buying a house, going to college, or receiving a promotion.
- 25. Causes of Stress Yourperception on stressors – something may be stressful to you but may not to others; they may even enjoy it.
- 26. Common external causesof stress Major life changes Work Relationship difficulties Financial problems Being too busy Children and family
- 27. Common internal causesof stress Inability to accept uncertainty Pessimism Negative SelfTalk Unrealistic Expectations Perfectionism Lack of Assertiveness
- 28. Effects of chronicstress The body doesn’t distinguish between physical and psychological threats.
- 29. Effects of chronicstress When you’re stressed over a busy schedule, an argument with a friend, a traffic jam, your body reacts just as strongly as if you were facing a life-or-death situation.
- 30. Effects of chronicstress If you have a lot of responsibilities and worries, your emergency stress response may be “on” most of the time.
- 31. Effects of chronicstress The more your body’s stress system is activated, the easier it is to trip and the harder it is to shut off.
- 32. Effects of chronicstress Long-term exposure to stress can lead to serious health problems.
- 33. Effects of chronicstress Chronic stress disrupts nearly every system in your body.
- 34. Effects of chronicstress It can raise blood pressure, suppress the immune system, increase the risk of heart attack and stroke, contribute to infertility, and speed up the aging process.
- 35. Effects of chronicstress Long-term stress can even rewire the brain, leaving you more vulnerable to anxiety and depression.
- 36. Many health problemsare caused or exacerbated by stress, including: Pain of any Depression kind Obesity Heart disease Autoimmune Digestive diseases problems Skin Sleep conditions such problems eczema
- 37. HOW TO DEALSTRESS & ITS SYMPTOMS? While unchecked stress is undeniably damaging, there are many things you can do to reduce its impact and cope with symptoms.
- 38. HOW TO DEALSTRESS & ITS SYMPTOMS? 1. Learn how to manage stress You may feel like the stress in your life is out of your control, but you can always control the way you respond.
- 39. HOW TO DEALSTRESS & ITS SYMPTOMS? 1. Learn how to manage stress Managing stress is all about taking charge: your thoughts, your emotions, your schedule your environment, & the way you deal with problems
- 40. HOW TO DEALSTRESS & ITS SYMPTOMS? 1. Learn how to manage stress Stress management involves; changing the stressful situation when you can, changing your reaction when you can’t, taking care of yourself, and making time for rest and relaxation.
- 41. HOW TO DEALSTRESS & ITS SYMPTOMS? 2. Learn how to relax You can’t completely eliminate stress from your life, but you can control how much it affects you.
- 42. HOW TO DEALSTRESS & ITS SYMPTOMS? 2. Learn how to relax Relaxation techniques such as: Yoga, meditation, and deep breathing activate the body’s relaxation response, a state of restfulness When practiced regularly, these activities lead to a reduction in your everyday stress levels and a boost in your feelings of joy and serenity. They also increase your ability to stay calm and collected under pressure.
- 43. HOW TO DEALSTRESS & ITS SYMPTOMS? 3. Learn quick stress relief Reduce the impact of stress as it’s happening in that moment.
- 44. HOW TO DEALSTRESS & ITS SYMPTOMS? 3. Learn quick stress relief Learn to spot stressors and stay in control when the pressure builds.
- 45. HOW TO DEALSTRESS & ITS SYMPTOMS? 3. Learn quick stress relief Sensory stress-busting techniques give you a powerful tool for staying clear-headed and in control in the middle of stressful situations.
- 46. HOW TO DEALSTRESS & ITS SYMPTOMS? 3. Learn quick stress relief They give you the confidence to face challenges, knowing that you have the ability to rapidly bring yourself back into balance.
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