The document provides several strategies for managing stress, including identifying stressors, evaluating risks, and designing and implementing stress management plans. It suggests altering, avoiding, or accepting stressful situations and lists healthy lifestyle habits like exercise, diet, sleep, and relaxation as ways to cope. Specific techniques mentioned are breathing exercises, meditation, yoga, humor, social support, and time management. The benefits of stress reduction include decreased tension, better emotional and physical well-being, and a relaxed state of calmness.

1. Managing Stress
How to Reduce, Prevent,
&
Cope with Stress

3. Modalities to Cope with stress
Identify the stress
Analyze the stress
Evaluating the risk
Design the stress management strategies
Implementing
Evaluation

4. Helps to-
• Alter the situation
• Avoid the situation
• Accept the situation

5. Stress Management
Strategy #1 : Avoid unnecessary stress
• Learn how to say “no”
• Avoid people who stress you out
• Take control of your environment –
• Avoid hot-button topics –politics
• Prepare down your to-do list
Strategy #2 : Alter the situation
• Express your feelings instead of bottling them up
• Be willing to compromise
• Be more assertive deal with problems head on
anticipate and prevent them
• Manage your time better

6. Strategy #3: Adapt to the stressor
• Reframe problems view in positive aspects
• Look at the big picture – how important it is in long
run
• Adjust your standards, avoid perfectionism---
should be good enough
• Focus on the positive —when stress arrive –
think a moment on the positive things- your +ve
qualities ---gifts—
• Eliminate words such as "always," "never,"
"should," and "must." These are tell-tale marks of
self-defeating thoughts.

7. Strategy #4: Accept the things you can’t
Change
• Don’t try to control the uncontrollable
• Look for the upside- look at the opportunities
• Share your feelings
• Learn to forgive
Strategy #5: Make time for fun and
Relaxation
• Set aside relaxation time.
• Connect with others
• Do something you enjoy every day
• Keep your sense of humour

8. Strategy #6: Adopt a healthy lifestyle
• Exercise regularly
• Eat a healthy diet
• Reduce caffeine and sugar
• Avoid alcohol, cigarettes, and drugs.
• Get enough sleep

9. • Decision in the correct moment is important
………………….
• Skill in dealing with behavior and emotion
-------
Life is 10% what you MAKE it &
90% how you TAKE it

10. 10 Stress Management Tips
1. Follow Quick tips for reducing stress
• 6 seconds breathing technique( Dr Stroebel'sHarvard
Uty)
2. Shift your Perspective
• Adopt a more positive mental attitude
Do you see a glass as half full or -----as half empty?
3. Bring more fun and laughter into your life
Laughter may be the best medicine!
4. Cultivate a positive support network
Be with and talk with positive friends -
5. Structured problem solving techniques to deal with
stress
6. Practice relaxation techniques music, breathing
exercises progressive muscle relaxation, Meditation 

11. 
7. Practice mindfulness for stress reduction
staying focused in the present - not worrying about the
future or dwelling in the past.
8. Time management and stress
To-do-list
9. Anger management tips
10. Taking Care of Yourself
• Healthy eating –
• Exercise and Stress Reduction
• Vitamins and Stress. Stress rob Vit B and limit
absorption of other vitamins
• Grooming

12. Start a Stress Journal
• identify the regular stressors in your life and the
way you deal with them. Each time you feel
stressed, keep track of it in your journal. As you
keep a daily log, you will begin to see patterns
and common themes. Write down:
• What caused your stress (make a guess if you’re
unsure)
• How you felt, both physically and emotionally
• How you acted in response
• What you did to make yourself feel better

13. Techniques of Stress Management
Controlling and reducing tension
through Emotional and Physical changes
1. Laughter – Smartest way
2. Autogenic training – Relaxation techniques
• Breathing & Meditation & Yoga
(Balance between Sympathetic,
Para- sympthetic & Aut. N System

15. Dealing with Stressful Situation
4 As
(Change the Situation)
Avoid Stressor
Alter the Stressor
(Change your Reaction )
Adapt to the Stressor
Accept the Stressor

17. “What is the best way to relive my
stress and relax?
The Best Stress Buster –
• BREATHING ---- Simply --- Breathing
• Deep breathing  O2 Supply Stimulate PSNs -
 Promote state of calmness
• Mindful breathing help to connect your body and
mind  bring awareness away from
worries & quiet your mind
• AIS ( American Institute for Stress)

18. AIS --Certified Technique
1. Quietening Response – Feel the breath )
2. SKY –( AOL)
3. Teddy Bear breathing ( kids) –
• Your metabolism decreases
• Your heart beats slower and your
muscles relax
• Your breathing becomes slower
• Your blood pressure decreases

19. Breathing
• Gives tremendous relaxation , vitality and
energy
• Deep breathing triggers the lymph body’s
sewage system – and energize cells
• Ensures the blood is fully oxygenated –
provide peak health

20. Alternate Nostril Breathing
To assist in balancing the left and right sides of our
bodies and brains.
Normal rhythmic switch -- throughout the day,
the body runs on a 90 to 150 minute cycle(2.5hrs)
• 2.5 hours your left nostril will be dominant 
about 1-2 mts - breath through both nostrils,
Before switching to the right as dominant
nostril for the next 2.5 hours.

21. Meditation
• In simple terms, meditation is a
Mind-Cleansing or Emptying process
• At a deeper level, meditation is focused
concentration and increased awareness
of one’s being

22. Meditation
• When the mind is emptied of conscious
thought-
• Unconscious thoughts can enter the
conscious realm
–to bring Enlightenment to our lives

23. Physiological Effects of Meditation
It induce Sympathetic-Parasympathetic
and Autonomic NS
• Decreased oxygen
consumption
• Decreased blood lactate
levels
• Increased skin resistance
• Decreased heart rate
• Decreased blood pressure
• Decreased muscle tension
• Increased alpha waves

24. Vehicles for Exclusive Meditation
• Mental repetition (mantra)
• Visual concentration (tratek)
• Repeated sounds (nadem)
• Physical repetition (breathing, rhythmic
exercise)
• Tactile repetition (beads, shell, stone etc.)