This document discusses various causes and types of stress, as well as strategies for managing stress. It begins by defining stress and exploring common stressors in daily life such as traffic, deadlines, relationships, and more. It then examines the physical, mental, and emotional signs of stress and the negative effects it can have. The document outlines four main types of stress: general stress, cumulative stress, acute traumatic stress, and post-traumatic stress. Finally, it provides numerous evidence-based strategies for reducing and managing stress, including exercise, relaxation, sleep, social support, and changing one's perspective.

1. 4/06/2015 1

2. 4/06/2015 2

3. 4/06/2015 3

4. Are you

6. Feel like you are Losing It?

8. STRSS

10. Stress…
• Researchers define stress as a physical,
mental, or emotional response to events
that causes bodily or mental tension.
Simply put, stress is any outside
force or event that has an
effect on our body or mind.

11. While incarcerated prisoners
make twenty decisions a day,
those of us walking the
streets make one hundred &
twenty decisions a day.
-Prison Fellowship

13. What Causes Us Stress?
Missing Bus,
Traffic Jams,
Honking on Roads,
People Coming Between Your Vehicles
Late for Office
Shouting by BOSS
Subordinates Not Up to The Mark.
More expectations
To be 100% perfect always attitude.

14. Fall seven times,
stand up eight.
~ Japanese Proverb

15. What Causes Us Stress….
Rumors Stereotypes
Gossip Expectations
Relationships Homework Tests
Bully Siblings Parents
Assignments Deadlines Hormones
Jobs Drinking Drugs
Smoking Authority Rules
Cheating Peer Pressure
Money

16. Worries
I am an old man and have known a
great many troubles- but most of them
never happened!
Mark Twain

17. What Causes Us Stress….
Likes or Dislikes Do Not Happen
Members of Family do not Behave as You Want
People Drive Carelessly Without any Discipline
Bus is Not Coming On Time
The Lift Is Taking So Much Time to Come
Required Data Immediately is not Available At
Office
We Find The News Only Regarding Accidents,
Murders, Kidnaps, Atrocities On Women, Natural
Calamities, Etc Causing Negative Reaction In Mind

18. I am not discouraged because
every wrong attempt discarded
is a another step forward.
~ Thomas Alwa Edison

19. Is All Stress Bad?
• Moderate Levels of Stress May Actually Improve
Performance and Efficiency
• Too Little Stress May Result in Boredom
• Too Much Stress May Cause an Unproductive
Anxiety Level

20. When it is dark enough,
you can see the stars. -
-Charles Beard

21. Signs of Stress
• Physical
– Headache
– Back Pain
– Fatigue
– Aches and Pains
• Mental
– Difficulty Concentrating
– Increased Errors
– Poor Decision Making

22. Our greatest glory is not in
never failing, but in
rising every time we fall.
~ Confucius

23. Negative Effects of Stress
1. Physical
- Weight gain/loss, Unexpected Hair Loss
- Heart Palpitations, High Blood Pressure
2. Emotional
- Mood Swings, Short Temper, Anxiety
- Inability to Relax, Loneliness, Relationship
with Family Members is at stake,
Hopelessness
- Can lead to Depression, Serious Mental
Aberrations like Paranoia and Delusions
- Suicidal Behaviour
- Can also lead to unhealthy coping strategies
(i.e. alcohol, Drugs, Smoking, Caffine, etc)

24. Daily Stress
• Every day stressors and hassles can be a
source of distress for you!

25. Do not take life too
seriously. You will
never get out of it
alive.
 Elbert Hubbard

26. Major Types of Stress
• Frustration: blocked goal
• Conflict: incompatible
motivations
– Approach-approach
– Approach-avoidance
– Avoidance-avoidance
• Change: having to adapt
– Social Readjustment Rating
Scale
– Life Change Units
• Pressure
– Perform/conform

27. Stress
• Manage Your Stressors or the Stress WILL
find and MANAGE you!

28. “Men are disturbed not
by things but by the views they
take of them”
Epictetus
Greek Philospher

29. FOUR TYPES OF STRESS
1. General Stress:
– Everyone has this kind
of stress
– It resolves itself
within a day or two
– No intervention is
necessarily required

30. FOUR TYPES OF STRESS
2. Cumulative Stress:
– Stress builds up in your
body
– It becomes more difficult
to alleviate your
symptoms
– You may have more
serious physical symptoms
– You may have more
serious mental anguish

31. FOUR TYPES OF STRESS
3. Acute Traumatic Stress:
– Critical Incident Stress
– Produces considerable
psychological distress
– A normal reaction to
abnormal events

32. FOUR TYPES OF STRESS
4. Post Traumatic Stress:
– Severe stress produced by
severe psychological
trauma
– Created by unresolved
Critical Incident Stress
– Produces lasting changes

33. Optimists do not put off happiness until
they reach the finish line.
They enjoy pursuing their goals daily.
~ Dr. Michael Miller

34. Keep going. There is always a chance that
you will stumble onto something terrific. I
have never heard of anyone stumbling over
anything while he was sitting down.
~ Charles Kettering

35. Make the most of the best and the
least of the worst.
~ Dr. Gary Rosberg

36. Problems are only
opportunities in work
clothes. Henry Kaiser

37. Short Term Physical Stress
Symptoms
– Dry mouth
– Cool skin
– Cold hands and feet
– Increased sweating
– Rapid breathing
– Faster heart rate
– Tense muscles
– Feelings of nausea
– Butterflies in your
stomach
– Diarrhea
– A desire to urinate

38. Long Term Physical Stress
Symptoms
– Insomnia
– Change in Appetite
– Sexual disorders
– Aches and pains
– Frequent colds
– Feelings of intense
and long-term
tiredness
– Prone to illness

39. What does not work in dealing
with stress!
• Avoiding the stressors…
• Worrying
• Blowing up
• Negative attitude
• Self destructive actions

40. BEHAVIORAL STRESS
SYMPTOMS
• Yawning
• Talking too fast
• Talking too loud
• Fiddling
• Twitching
• Nail biting
• Grinding teeth
• Drumming fingers
• Pacing
• Over reacting
• Emotional
• Defensive
• Irritable
• Irrational
• Defensive
• Hostile
• Critical
• Aggressive

41. Keep going. There is always a chance that
you will stumble onto something terrific. I
have never heard of anyone stumbling over
anything while he was sitting down.
~ Charles Kettering

42. Stress & Stressor
“Its not stress that kills us, it is our reaction
to it.”
Hans Selye

44. Steps To Managing Stress
 Step 1: Identify if you are stressed.

45.  Step 2: Identify the stressor.
Steps To Managing Stress

46.  Step 3: Identify the reason for the stressor.
Steps To Managing Stress

47.  Step 4: Select an appropriate stress management
strategy and apply it.
Steps To Managing Stress

48. Steps To Managing Stress
 Step 5: Evaluate.

49. What can I do?

50. • Exercise:
–At least twenty minutes,
five times a week
–break a sweat, to
release endorphins

51. Exercise
 Provides a break
from reality
 Improves mood
and self-esteem

52. What is your favorite exercise?
•Running
•Weight Lifting
•Walking
•Swimming
•Skateboarding
•Basketball

53. If you clutter up your mind with minutiae, it doesn’t leave
any room for the bigger issues!

54. The time to relax is
when you don’t have
time for it.
 Sydney Harris

55. • Talk things out with someone
you trust - a family member or
a good friend
• listen to your favorite music
• learn how to breath properly
• practice yoga
• read a book or watch comedy
on TV
• Dance
• play with a pet
• work in your garden
• do one thing at a time

56. • Make an increased effort to
organize your life
• Ask for help
• Delegate things when you need to
• have a good relation with your
partner & family
• no need to be perfect
• be a fighter
• smile
• Laugh
• Send card, letter, email to friend

57. • Learn to manage your anger
• Anger affects your health
• Anger causes you to over react
to many situations
• triggered when our ego is hurt
• When situations fall short of
our expectations
• It destroys our inner harmony
• blocking us from loving
• separates us from everybody
including loved ones

58. • We get angry often
because someone did not
do what we thought they
should
• Rethink the situation and
learn to be more flexible

59. • Fill your life with fun things to
do!!!!
• Keep your sense of humor!!!!
• We call it : PLAY THERAPY
• Pro Act & Not REACT
• No Answers for questions like
• Why got job here?,
• Why got married to this
person?, why this life?,
• why this crises? and
• Why only me?

60. • Take charge of your life.
• Act appropriately -don’t
simply react to stressful
situations
• Find balance in all that you
do.
• Stop asking WHY for all the
situations There may not be
Answers to all questions.
• start pro acting-- by carrying
an umbrella, by keeping your
surroundings/office clean.

61. • Too many people look
for an easy answer to
stress management
by misusing
• Alcohol
• Drugs
• Marijuana
• Medicines & Pills

62. The girl who can’t
dance says the band
can’t play.
 Yiddish Proverb

63. The best way out of a
difficulty is through
it!
 Anonymous

64. Do not say YES when you want to
say NO
Know your limits whether in
personal & professional life
taking on more than you can
handle is a sure fire
Quit blaming yourself as well as
others
 Be proactive in finding peace
Avoid the persons who stress you
Avoid unwanted discussions
Take control of your environment
If TV becomes boring switch off
 if traffic is tense take different
route if available
listen to music

65. CERTAIN THINGS CAN NOT BE
CHANGED ACCEPT IT
 ILLNESS
 Calamities,
 Work place
 Boss
 Wife / Husband.
In such cases Get Help from
Family, Friends, Colleagues.
Best way is to accept things as they are

67.  view the stress in a
positive way
 in stead of fuming at
traffic jam listen to your
favorite music
 Stop demanding
perfection
 Set reasonable standards
 Eliminate words such as
Always, Never, Should,
and Must

68. No pessimist ever discovered
the secrets of the stars or sailed
to an uncharted land or pened a
new heaven to the human spirit.
~ Helen Keller

69. •Rest:
–Get a minimum
of six hours of
continuous rest

70. • RELAAAAAAX

71. RELAXATION
long walk
light exercises
deep breathing
Meditation
 yoga
music

73. Dissolve Worry & Anxiety
1.Worry separates from
everybody
2.Chinta Chita Samaan Hai
3.never helped in solving
problems
4.produces harmful toxins and
blocks our emotions

74. To err is human;
to forgive is divine.

75. To forgive is to set a
prisoner free and discover the
prisoner was YOU! -Unknown

76. Take Time
You can take little steps that will lead to big steps. Change
the things that you can change.
Dr. Alice Doumar

78. Learn to FORGIVE yourself
and others.
It allows room for kindness
and self liberation
nurtures a sense of calmness
you remove the toxic feelings
from your life
heals inner wounds
heals life and sets people free
from bondage
Let go off burdens

79. CONTENTMENT
 Be happy with what you have
 human mind always wants more and more
 There is no end for wants
 The happiness will come once we get it or acquire it
 After sometime it becomes old and search for new happiness
goes on