CONCEPT OF STRESS AND REMEDIES

1. STRESS
MANAGEMENT
PROF: ALPA VED
(Mphil,Mcom,DBM)

2. WHAT IS STRESS?
 Stress can be
defined as our
mental, physical,
emotional, and
behavioral reactions
to any perceived
demands or threats.

3. BASIC CONCEPTS ABOUT STRESS
 Stress is defined as how the body
reacts to demands.
 Stressors are causes of stress.
 Stress is part of our lives.
 It is not possible to live stress-free.
 Managing stress in positive ways
prepares us for increasing life
challenges.

4. WHAT IS STRESSFUL TO YOU?
Work Roommate Legal matters
Classes Childcare Mental health
Studying Finances Law violation
Relationship with
partner
Appearance Spiritual/Religious
issues
Relationship with
family
Physical Health Major/Career
decisions
Relationship with
friends
Not “fitting in” Attitudes/thoughts
Trauma Getting married Buying a house
Change in
residence
Change to a new
school
Change in amount
of recreation
Change in amount
of social activities
Change in eating
habits
Death of
friend/family
member

5. WHY DO WE "STRESS OUT"?
 For two major
reasons:
 We perceive a
situation as
dangerous, difficult, or
painful.
 We don't believe we
have the resources to
cope.

6. STRESS WARNING SIGNALS
 What are your "red flags,"
or warning signs, that
stress is creeping into
your life? If we keep
pushing ourselves,
eventually something
inside of use will send
"red flags," or warning
signs that stress is
becoming a problem.

7. STRESS WARNING SIGNALS
 Complete the worksheet
below by checking off all
of your own stress
warning signals:
WARNING SIGNALS
 Email your completed
worksheet

8. OBJECTIVE:

1) Define stress.
2) Describe the difference between eustress and
distress.
3) Identify many causes of stress.
 4) Understand the different types of stressors.
5) Describe and understand how stress can
effect the body.
6) Learn some methods that individuals use to
deal with stress.

9. HOW DO WE REACT?
 Our body goes through 3 stages under stress. The
first is an “Alarm Stage” which is referred to as
Fight or Flight. This is when the body reacts to the
stressor. Anything that causes you to worry or get
excited, or causes emotional or physical changes
can start the alarm reaction.

10. THE “FIGHT OR FLIGHT” RESPONSE
 When situations seem
threatening to us, our
bodies react quickly to
supply protection by
preparing to take action.
This physiological
reaction is known as the
"fight or flight" response.
 The physiological response
to a stressor is known as
reactivity
 Physiological responses
can accumulate and result
in long-term wear on the
body

11. Fight or Flight is the body’s
natural protective technique. We
react the same to both positive and
negative types of stress

12. STRESS
 Stress - A non-specific
response of the body, or the
body’s reaction to a
demanding situation.
Eustress – Results from
something good and we react
positive.
Distress – Results from
something bad and we react
negative.

13. NOT ALL STRESS IS BAD…
 Distress is a continuous experience of
feeling overwhelmed, oppressed, and
behind in our responsibilities. It is the all
encompassing sense of being imposed
upon by difficulties with no light at the end
of the tunnel.
Examples of distress include financial
difficulties, conflicts in relationships,
excessive obligations, managing a
chronic illness, or experiencing a
trauma.

14. Eustress is the other form of
stress that is positive and beneficial.
We may feel challenged, but the
sources of the stress are opportunities
that are meaningful to us. Eustress
helps provide us with energy and
motivation to meet our responsibilities
and achieve our goals.
Examples of eustress include
graduating from college, getting
married, receiving a promotion, or
changing jobs.

15. WHAT CAUSES STRESS?
 Stress types-
Physiological,Psychological,Behavioural
 Stressors are things that cause stress. Almost
everything is a stressor depending on the individual.
• Family Relationships
• School
• Peer Groups/ Friends
• Discrimination
• Injury
• Sickness
• Fatigue
• Any Major Changes

16. PHYSICAL SYMPTOMS
 are physical conditions of your body and the environment
that affect your physical well-being.
• Thirst
• Hunger
• Lack of Sleep
• Sickness
• Accidents or Catastrophes

17. PSYCHOLOGICAL SYMPTOMS
 Emotional stressors are the stressors that affect your
physical and emotional well-being.
• Worry
• Fear
• Low esteem
• Depression
• Anger
• Feeling of failure

18. BEHAVIOURAL SYMPTOMS
 arise from your relationships with other people.
• Family
• Friends
• Teachers
• Employers
• Peers

19. SUGGESTIONS FOR REDUCING STRESS
 Social support system. Find someone to
talk to about your feelings and experiences.

20. SUGGESTIONS FOR REDUCING STRESS
 Change your attitude. Find other ways to
think about stressful situations.
 "Life is 10% what happens to us, and 90% how
we react to it."

21. SUGGESTIONS FOR REDUCING STRESS
 Learn to relax. Develop a regular relaxation
routine.
 Try yoga, meditation, or some simple quiet time.

22. SUGGESTIONS FOR REDUCING STRESS
 Many different kinds, but some are:
 Deep Breathing
 Visualization: Visualization is a nice way of
giving our minds and bodies a "mini vacation.“
 Muscle Relaxation

23. SUGGESTIONS FOR REDUCING STRESS
 Complete one of the relaxation exercises:
 Visualization and Relaxation Techniques
 Think about the exercise and how it made
you feel. Email your feedback and
thoughts .

24. SUGGESTIONS FOR REDUCING STRESS
 Get a hobby, do
something different. For
a balanced lifestyle, play is
as important as work.

25. MANAGING STRESS:
 One of the best and most productive ways to handle
stress is to exercise. Exercise releases stress
reducing chemicals in the body called Endorphins.

26. EAT A HEALTHY DIET
 Your diet can create a great deal of stress within your
body and its systems. Your body cannot function
properly without adequate nutrition. Eat 3 healthy
meals each day.

27. GET ENOUGH SLEEP
 Lack of sleep can contribute to distress and can make
decision making difficult. You should get at least 8
hours of sleep each night.

28. SUGGESTIONS FOR REDUCING STRESS
 Laugh, use humor. Do
something fun and
enjoyable such as seeing
a funny movie, laughing
with friends, reading a
humorous book, or going
to a comedy show.

29. SUGGESTIONS FOR REDUCING STRESS
 Time Management. Know your limits and cut
down on the number of things you try to do each
day, particularly if you do not have enough time
for them or for yourself.
– Be realistic about what you can
accomplish effectively each day.
– Monitor your pace. Rushing through
things can lead to mistakes or poor
performance. Take the time you need
to do a good job.
Poorly done tasks can lead to
added stress.

30. SUGGESTIONS FOR REDUCING STRESS
 Take good care of yourself. Eat properly,
get regular rest, keep a routine. Allow
yourself to do something you enjoy each day.
 The time we need to take care of ourselves the
most, when we are stressed, is the time we do it
the least.

31. SUGGESTIONS FOR REDUCING STRESS
 Readjusting goals-
Being unorganized or
engaging in poor
planning often leads to
frustration or crisis
situations, which most
always leads to feeling
stressed.
 Plan your time, make a
schedule, establish your
priorities.

32. KEY VOCABULARY
 Adrenaline is the chemical which gives us
energy to perform physical acts. In an
emergency our adrenaline amount rises.
 Alarm stage is referred to as Fight or
Flight and is when the body reacts to the
stressor.

Distress is negative stress that can cause
mental and/or physical problems and you

33. KEY VOCABULARY CONT.
 Exhaustion stage is when our body is unable to handle the stress
and it succumbs to the stressor.
 Fight or Flight is the body’s natural protective technique.

Physical stressors include things like lack of sleep, overheating or
feeling cold, noise, or any natural disaster such as a tornado or
forest fire.
 Resistance stage is when the immune system starts to resist or
fight the stressor.
 Social stressors arise from your relationships with other people.
 Stress is a nonspecific response of the body to a demanding
situation.
 Stressors are things that cause stress. Almost everything is a
stressor depending on the individual.

35. THANK YOU