Stress management final

 A physical, chemical or emotional factor that
causes bodily or mental tension and may be a
factor in disease causation.
 Much stress comes from a feeling of
powerlessness over a situation, or through
conflict with others.
Compiled by-VIVEK. 8688404041

Stress can come from Inside –
◦ self image and ability.
◦ Not happy with the way you work.
◦ self-conscious feeling: everyone is staring at your
work
Stress can also come from Outside i.e.
surroundings, environment or
◦ Family ……..
◦ Friends /Peers …
◦ Society ….
◦ Others ……

 Some amount of stress is essential for us to
excel in life. This is good stress or “EUSTRESS”
 But when stress is too much then it reduces
performance. This is bad stress or “DISTRESS”

PERSONAL STRESS
1.) Financial Stress
2.) Relationship Stress
WORK STRESS
1.) Relationship Stress
2.) Workload Stress
3.) Deadline meeting Stress
4.) job Security Stress
5.) Long work hour stress
3.) Expectation Stress3.) Expectation Stress

1.ACUTE STRESS
2.EPISODIC ACUTE STRESS
3.CONSTANT STRESS

1.ACUTE STRESS
Characteristics
It comes from demands and pressures of the recent past and anticipated
demands and pressures of the near future.
Symptoms
Emotional Distress, Muscular Problem, Stomach problem, Rapid heartbeat,
sweaty palm, dizziness etc. It’s highly treatable and manageable
Duration
Short-Term

2.EPISODIC ACUTE STRESS
Characteristics
They're always in a rush, but always late. If something can go wrong, it
does.
They take on too much, have too many irons in the fire, and can't organize
the slew of self-inflicted demands and pressures clamoring for their
attention. They seem perpetually in the clutches of acute stress.
Symptoms
persistent tension headaches, migraines, hypertension, chest pain, and
heart disease. Treating episodic acute stress requires intervention on a
number of levels, generally requiring professional help, which may take
many months.
Duration
Long-Term

3.CONSTANT STRESS
Characteristics
This is the grinding stress that wears people away day after day, year after
year. Chronic stress destroys bodies, minds and lives. It wreaks havoc
through long-term attrition.
Symptoms
suicide, violence, heart attack, stroke, and, perhaps, even cancer. People
wear down to a final, fatal breakdown. Because physical and mental
resources are depleted through long-term attrition, the symptoms of
chronic stress are difficult to treat and may require extended medical as
well as behavioral treatment and stress management.
Duration
Long-Term

 Reaction
◦ FFF (Fight – Flight – Freeze)
ULTIMATELY how each person reacts will
decide how STRESS will affect YOU
This means that whether we get “stressed out
or not” depends mainly on US

 Making little changes in your life can really add up to
a big feeling of relief.
 Learn to recognize when you are feeling stressed and
simple ways you can relax.
 Take a break. Have a cold drink, get some fresh air,
or close your eyes for a minute to refocus.
 Stay positive take help of friends and family to cope
with stress.
 Let others know you're feeling overwhelmed and tell
them how they can help.
 Allow yourself to simply say "no" to friends and family
when you know you cannot meet their demands
without becoming overwhelmed.

 Be prepared for unexpected problems such as traffic,
a lost thing or a family emergency.
 Prioritize. Take control of your "to do" list by deciding
what's really most important on your list.
 Write down feelings of sadness, frustration or anger to
get a clearer perspective of your emotions.
 Enjoy life's simple pleasures like colorful flowers,
dancing, music, and social outings, etc.
 Share your talents to better the lives of others as well
as your sense of well-being.

 Exercise regularly.
 Have healthy eating habits never skip breakfast
 Reduce sedentary activities like TV Video games etc.
 Eat healthy nutritious food. Avoid Junk food.
 Avoid excess caffeine intake e.g. tea coffee
chocolates and cola drinks.
 Do NOT TAKE QUICK FIX REMEDIES like alcohol
tobacco and drugs.
as they have long term and very harmful effects
on your body and mind .
Stress Management Plan

 Practice time management
 Learn relaxation exercises.
 Rehearse and practice situations.
 Learn practical coping skills.
 Decrease negative self talk.
 Learn to feel good with a workable result –
Don’t be a perfectionist.
 Build a network of friends.

 Talk and reveal to a person whom you trust :
friend, parent, colleague, relative, etc.
 If you feel that you are not able to cope with
your distress do not hesitate to go to your -
counselor /family doctor.

Some general Stress Builders and Stress Busters
 1.Stress Builder: "I'll never get this project in on time.“
Stress Buster:" If I stay focused and take it one step at a time, I'll
make steady progress."
2.Stress Builder: "My superior didn't say good morning. He's
probably displeased with my work, and I'll get a bad evaluation.“
Stress Buster:"I'm jumping to conclusions. My superior may have
been in a bad mood. So far all my evaluations have been positive, so
unless I get some negative feedback, I'll assume my superior is
pleased with my work."
3.Stress Builder: "I can't get my mistake on last project out of my
mind. The project is ruined. I have disappointed everyone.“
Stress Buster:"No one is perfect. I did my best. I'm overreacting to
one mistake when the overall report is fine."

"Two rules for stress management "
Rule one:
Don't sweat for the
small stuff.
Rule two:
Think It's all small
stuff. Compiled by-VIVEK. 8688404041

The only difference between a diamond and a lump of
coal is that the diamond had a little more pressure put
on it.

Stress management final

Recommended

Recommended

More Related Content

What's hot

What's hot (20)

Similar to Stress management final

Similar to Stress management final (20)

Recently uploaded

Recently uploaded (20)

Stress management final