The document discusses stress, including identifying common stressors, the negative physical and emotional impacts of stress, and both unhealthy and healthy ways of coping with and managing stress such as relaxation techniques, physical exercise, counseling, and adopting a positive mindset. It also provides general tips for dealing with stressful situations and information on managing stress for college students and building resilience to bounce back from adversity.

1. Stress Management
Dr. Sujatha

2. Understanding
yourself
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

3. Ice Breaking
 Stress is Good/ bad
 Stress as an element to increase your performance?
 As an individual how would you do this?
 Discussing copping strategies to help you deal with the
situation?

4. Then what Is
Stress
 Stress is the body’s automatic response to any
physical or mental demand placed on it
 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

5. Story
Time
Once there was a king who received a gift of two magnificent falcons.They were peregrine falcons, the
most beautiful birds he had ever seen. He gave the precious birds to his head falconer to be trained.
Months passed, and one day the head falconer informed the king that though one of the falcons was flying
majestically, soaring high in the sky, the other bird had not moved from its branch since the day it had
arrived.
The king summoned healers and sorcerers from all the land to tend to the falcon, but no one could make the
bird fly.
He presented the task to the member of his court, but the next day, the king saw through the palace
window that the bird had still not moved from its perch.
Having tried everything else, the king thought to himself, “May be I need someone more familiar with the
countryside to understand the nature of this problem.” So he cried out to his court, “Go and get a farmer.”
In the morning, the king was thrilled to see the falcon soaring high above the palace gardens. He said to his
court, “Bring me the doer of this miracle.”
The court quickly located the farmer, who came and stood before the king.The king asked him, “How did
you make the falcon fly?”
With his head bowed, the farmer said to the king, “It was very easy, your highness. I simply cut the branch
where the bird was sitting.”

6. IsAllStress
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

7. Identifying
Stressors
 Situations, activities, and relationships that cause ‘trauma’ to
one’s physical, emotional, or psychological self
Stres
s
School
Work
Family
Relationships
LegalFinances
Health/ill
ness
Environment
Living
Situation

8. Negative
Impacts of
Stress
1. Physical
- Weight gain/loss
- Unexpected hair loss
- Heart palpitations
- High blood pressure
2. Emotional
- Mood swings
- Anxiety
- Can lead to depression
- Can also lead to unhealthy coping
strategies (i.e. alcohol, drugs, etc)

9. Unhealthy
ways of
coping with
stress
 Smoking
 Drinking too much
 Overeating or
undereating
 Zoning out for hours in
front of the TV or
computer
 Withdrawing from
friends, family, and
activities
 Using pills or drugs to relax
 Sleeping too much
 Procrastinating
 Filling up every minute of the day
to avoid facing problems
 Taking out your stress on others
(lashing out, angry outbursts,
physical violence)

10. Dealing with
Stressful
Situations:
The FourA’s
Change the
situation:
• Avoid the stressor
• Alter the stressor
Change your
reaction
• Adapt to the stressor
• Accept the stressor

11. Managing
Stress
Body relaxation exercises
• Meditation
• - breathing techniques
• - guided imagery
Physical exercise
• -yoga
• -work out routine
Counseling
• -talk therapy
• -life coaching

12. Healthy ways
to relax and
recharge
Go for a walk.
Spend time in
nature.
Call a good
friend.
Sweat out
tension with a
good workout.
Write in your
journal.
Take a long
bath.
Savor a warm
cup of coffee
or tea.
Play with a
pet.
Work in your
garden.
Get a
massage.
Curl up with a
good book.
Listen to
music.

13. Cognitive
(Thoughts)
Talk to yourself at least once a
day else you may miss meeting
an excellent person in this world

14. Cognitive
(Thoughts)
Negative Thinking is a like a
flat tyre, you can not go
anywhere else you change it.

15. General
information
about
managing and
coping with
stress
 Managing Stress: A Guide for College Students – Offers a total
wellness lifestyle plan for managing, reducing, and coping with
stress. (University Health Center, University of Georgia)
 Stress Management: How DoYou React During Stressful
Situations? – Evaluate the way you react to stress and learn how
to transform your negative responses. (MayoClinic)
 The Road to Resilience – Learn how to increase your resilience, the
trait that allows you to bounce back from adversity and stress.
(American PsychologicalAssociation)
 Managing Stress for a Healthy Family –Tips for dealing with stress
in the family better and modeling healthy behavior to your kids.
(American PsychologicalAssociation)

16. Happy Learning
Email – sujata.rt@gmail.com