This document discusses stress, its causes, symptoms, and coping strategies. It defines stress as a relationship between external demands that tax a person's abilities and resources. Stress can be classified as distress, from continuous feelings of being overwhelmed, or eustress, which provides energy and motivation. When facing threats, the body activates the fight or flight response to prepare for action. If stress continues long-term, the body's resistance may weaken or health problems may emerge. Physical, behavioral, and performance symptoms of stress are described. The document recommends healthy diet, exercise, social support, humor, relaxation, and positive thinking as coping strategies.

1. STRESS MANAGEMENT
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By
Fayyaz Ahmed (BS Psychology)
fayaz7522@gmail.com

2. TOPICS COVERED
WHAT IS STRESS
TYPES OF STRESS
FIGHT OR FLIGHT
PHYSICAL SYMPTOMS
BEHAVIOURAL SYMPTOMS
PERFORMANCE SYMPTOMS
COPING STRATEGIES
Q & A 22

3. WHAT IS STRESS
Stress is a relationship between a person and the
environment that is appraised by the person as
taxing or exceeding his or her resources and
endangering his/her well-being.
Human mind is stressed due to imbalanced gapHuman mind is stressed due to imbalanced gap
between the demands /challenges faced at work withbetween the demands /challenges faced at work with
respect to his/her skills.respect to his/her skills.
Stress is physical, emotional, mental and behavioral
reactions to any perceived threats, demands or
situations. For many people, a stressful situation is
taking a test. If you find testing to be stressful, you
might notice certain physical, emotional, mental and
behavioral responses.
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4. TYPES OF STRESS
 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.
 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.
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5. TYPES OF STRESS
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Performance
Too Ideal Too Much
Little Range
Stress Levels
Too Ideal Too MuchToo Ideal Too Much
Little RangeLittle Range

6. FIGHT OR FLIGHT
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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.
This response causes to be ready for physical
activity.
However, it decreases the effectiveness of the
immune system which makes you more susceptible
to illness.

7. FIGHT OR FLIGHT
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If stress continues, the body adapts to the stressors
it is being exposed to.
If the stressor is starvation, the person experiences
a reduced desire for physical activity to conserve
energy, and the absorption of nutrients from any
food intake is maximized.
If stress persists for a long time, the body’s
resistance may be reduced or collapse quickly.
People who experience long-term stress may have
heart attacks, severe infections, or chronic pain or
illness.

8. PHYSICAL SYMPTOMS
Dry mouth
Cool skin
Cold hands and feet
Increased sweating
Rapid breathing
Faster heart rate
Tense muscles
Butterflies in your stomach
Diarrhea
A desire to urinate
Change in Appetite
Aches and pains
Frequent colds
Prone to illness
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9. BEHAVIORAL SYMPTOMS
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Yawning
Talking too fast
Talking too loud
Nail biting
Grinding teeth
Drumming fingers
Defensive
Irritable
Hostile
Aggressive

10. BEHAVIORAL SYMPTOMS
These symptoms will have a negative affect on
performance
By reducing your effectiveness
Making you accident prone
Causing you to be forgetful
Causing you to be very negative
You may neglect your appearance
You may make poor judgments
Causing you to make more mistakes 1010

11. PERFORMANCE SYMPTOMS
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You may not make good decisions
Your fine motor skills are affected
You may no longer enjoy your work
Your attention span may be affected
You may have more negative thoughts
Your self confidence will suffer
You may have difficulty concentrating
All of your positive energy is consumed

12. COPING STRATEGIES
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Examine your diet
Lower your salt intake
Lower your intake of refined sugars and
carbohydrates
Lower your caffeine intake
 Add to your diet
Vegetables
Fruits
Complex Carbohydrates
Vitamins
Water

13. COPING STRATEGIES
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Get a minimum of six hours of continuous rest
Exercise regularly
Talk things out with someone you trust
Develop sense of humor
Watch funny movie
Laugh with friends
Read humorous books
Take deep breathing

14. COPING STRATEGIES
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Visualize natural good sceneries
Muscle Relaxation
Be disciplined
Organize your life
Always think positive

15. Thank you for listening
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