How to manage stress

1. STRESS MANAGEMENT

2. WHAT IS STRESS?
• Stress Emotional, cognitive, behavioral, and
physiological reactions a person experiences
in response to environmental threats or
demands.
• Stress is the body’s automatic response to any
physical or mental demand placed on it.
• Adernaline is a chemical naturally produced in
our body as a response to stress.

3. Is All stress Bad?

4. PROBABLE SYMPTOMS
 INSOMNIA
 LOSS OF MENTAL
CONCENTRATION
 ABSENTEEISM
 DEPRESSION
 EXTREME ANGER AND
FRUSTRATION
 FAMILY CONFLICT
 MIGRAINE, HEADCHES
AND BACK PROBLEMS.

5. SELF MANAGEMENT
 AVOID- TRY TO ESCAPE
MINOR STRESSORS
THAT TEND TO
TROUBLE PEOPLE.
 ALTER- COMMUNICATE
CLEARLY AND LET
PEOPLE KNOW YOUR
EXPECTATIONS.
 ACCEPT- ACCEPTING
THE SITUATION WHEN
AVOIDING AND
ALTERING DOESN’T
WORK
 ADAPT-ADAPT TO THE
SITUATION.

6. SELF MANAGEMENT
• Eat and drink to optimize your health.
• Exercise regularly.
• Stop using tobacco and nicotine products.
• Study and practice relaxation techniques.
• Reduce triggers of stress.
• Examine your values and live by them
• Assert yourself
• Sell yourself to yourself.

7. TOOLS

8. TOOLS OF STRESS MANAGEMENT
o PHYSICAL ACTIVITY AND EXERCISE-
o Engage in 3-5 sessions of moderate intensity
exercise each week to enhance your immune
system.
o Reduce your risk of developing anxiety and
mood disorder.

9. WHY MODERATE INTENSITY
EXERCISES DONE IN REDUCING
STRESS?

10. PHYSIOLOGY OF EXERCISES IN
REDUCING STRESS
• Exercise increases your overall health and your sense
of well-being, which puts more pep in your step every
day.
• Exercises also has some direct stress-busting benefits:-
1. It pumps up your endorphins.
2. It reduces negative effect of stress-(by initiating flight
or fight response)
3. It’s meditation in motion- After high intensity exercise
or stressful work, a long run or walk, or several laps in
the pool will helps you to forget all the day’s
irritability.
4. It improves your mood.

13. TOOLS OF STRESS MANAGEMENT
• Healthy eating-Eat plenty of fruits, vegetables,
whole grains, and fatty fish to maximize your
physical health and your body’s ability to manage
stress.
• Adequate sleep-7-8 hours of adequate sleep per
night to improve your mood and boost your
immune functioning.
• Relaxation,mindfulness,and meditation-
Progressive muscle relaxation(PMR), guided imagery,
and meditation are great ways to reduce level of
aurosal.

14. Some more exercises for reducing
stress

15. • Express yourself- look for the humor in
stressful situations, and find ways to express
your emotions through writing, art, or talking
with friends and family.
• Cognitive restructuring-it involves learning to
recognize the irrational or maladaptive
thoughts we experience that contribute to
negative mood states and alerting them to
more accurately reflect the situation.

18. SWIMMING
• STRESS RELIEF-
• Swimming is a fun and effective way to relieve
stress, possibly more so than other type of physical
exercise.
• Being in contact with water, by itself, can help to
help to loosen up both body and mind.

19. SCIENTIFIC FACTS-
• Scientific studies in rats have shown that
swimming can help generate new brain
cells in those parts of the brain where
chronic stress has led to cell deterioration
– it’s a process called hippocampal
neurogenesis.

20. • LOWER ANXIETY AND DEPRESSION-
• Swimming releases endorphins, the
natural feelgood hormones that lead us to
experience a greater sense of happiness
and wellbeing.

21. SCIENTIFIC FACTS
• In research carried out with the
participation of 4,000 swimmers across the
world, ¾ agreed that water based
activities helped release tension, while
68% of people felt being in the water
made them feel happier in themselves.