This document discusses stress management techniques. It defines stress and its physical and psychological effects. Stress can manifest as low energy, headaches, stomach aches, insomnia, and more. Psychologically, stress can cause depression, anxiety, problems concentrating, and changes in behavior. The document recommends various stress management techniques like getting rest, spending time with others, relaxation, eating healthy, using affirmations and imagery, listening to music, cognitive restructuring, decompressing in hot water, and dancing.

1. Stress management
Manage stress, before it manage you!

2. Stress management is a wide spectrum of techniques
and psychotherapies aimed at controlling a person's level
of stress.
The term 'stress' refers only to a stress with
significant negative consequences, or distress.

3. Stress is your body's reaction to a challenge or demand.
It is a feeling of emotional or physical tension.
It is the body's natural defense against predators and danger.

4.  Positive stress
For example: Planning a party
 Negative stress
For example: Failing a test
Types of stress

5. When you have too much stress in your life, it can start
to manifest itself in external ways!

6. Low energy
level
Headaches
Stomach-
aches and
nausea
InsomniaChest pains
Shaking or
sweating
hands
Frequent cold
or other
illness
Physical effects of stress

7. Psychological effects of stress
Depression Anxiety
Problems with
cognitive
functioning (being
unable to
concentrate or
learn as well as
you normally
would)
Changes in
behavior, such as
being irritable,
angry, hostile,
frustrated, or
withdrawn

8. How to manage
stress ?

10. Get enough rest and sleep. Your body needs time to recover from stressful events

11. Don't rely on alcohol, drugs, or compulsive behaviors to reduce stress

12. Seek out social support. Spend enough time with those you enjoy

13. Learn and practice relaxation techniques; try meditation or yoga

14. Learn to manage your time more effectively

15. Keep a positive attitude

16. Eat healthy, well-balanced meals

17. Affirmations and imagery
The power of positive imagery and affirmations is now
scientifically proven to increase positive emotion.
How? When you think of a positive experience, your brain
perceives it to be a reality.
So, replace those negative thoughts with positive statements
and challenge and change the way you see and experience the
world.

18. Music
Music is a powerful tool that transports one
into an alternate universe and helps us
escape reality for a while.
Make a playlist of all your favorite tracks and
store them in your phone, in a cd in your car,
at home on your computer and just tune in
anytime you feel overwhelmed or
overburdened.

19. ABC Technique
The letters ABC stand for;
A – adversity, or the stressful event.
B – beliefs, or the way that you respond to
the event.
C – consequences, the result of your beliefs
lead to the actions and outcome of that
event.
Essentially, the more optimistic your beliefs,
the more positive the outcome.

20. Decompress
hot water is a real healer.
If you’re feeling too tied up, place a hot water bag on your
back or neck, or simply dip your feet in hot water after a
long tiring day.
A nice hot water bath is also a very easy and effective
way to de-stress

21. Cognitive Restructuring
Changing the way you think can change the way
you express your anger.
When a person feels angry, it’s often easy for them
to think dramatically.
It’s important to focus on expressing rational, rather
than irrational, thoughts.

22. Dance has the ability to act as a stress reliever
stems from the idea that when the body feels
good, the mind does too.
Any type of physical activity releases the
neurotransmitter, endorphins, which serve to
alleviate stress. Neurotransmitters are
chemicals within the brain that help
communicate messages throughout the body.
Endorphins are the body’s natural painkiller to
reduce stress and improve the mind’s
perception of the world.
Dancing