This presentation is a detailed explanation of how to deal with stress. Hopefully, it will help a soul.

2.  It may seem that there’s nothing you can do about stress.
The bills won’t stop coming, there will never be more hours
in the day, and your career and class work responsibilities
will always be demanding. But you have more control than
you might think. In fact, the simple realization that you’re in
control of your life is the foundation of stress management.
Managing stress is all about taking charge: of your
thoughts, emotions, schedule, and the way you deal with
problems.
 Stress is unhealthy and should be avoided. Unfortunately,
this is not always so easy. But with a few simple measures
you will be able to brush off stress in the future.

3.  There are two types of stress: Eustress (=
good, motivating stress) and distress (= bad,
unhealthy stress).

4.  Eustress shows up e.g. before a speech in front
of a large audience or before a parachute jump.
It is characterized by the fact that it is built up in
a short time and ends with a certain event.
Usually during this period, pleasure hormones
will be discharged by the body, which will
encourage us to set high standards, also for the
future. Eustress drives us forward. It motivates
us to set high standards again in the future.
Eustress is not unhealthy and therefore must
not be avoided.

5.  Distress differs from Eustress in that it builds
up over a longer period and there is no
terminating event. Pressure always
increases with time. Distress arises when,
for example, one feels overwhelmed by his
tasks, or also when there are no relaxation
periods after strenuous work. Distress is
unhealthy and should be avoided.

6.  Capture tasks on paper
By writing them down, you don't need to
remember them any more. By simply writing
down tasks you can avoid stress. The
subconscious is freed from the obligation of
having to remember a task again and again.
This way you will be automatically calm and
better able to concentrate on the task which
you are currently undertaking.

7.  An early planning of upcoming tasks avoids
stress. Therefore you should take the time to
draw up a proper planning before work-
intensive phases. This way you will have the
big picture in view from the beginning. You
will know what to do, the existing
dependencies between tasks and when you
need to start the individual activities.

8.  Rushing from task to task generates stress.
Therefore it is also important to occasionally
take time to pursue activities which you find
relaxing. However, if you are already completely
immersed into stress, you tend to forget such
relaxing activities quickly. A simple way to
remain in balance is to also plan relaxing
activities in the task schedule. This way you
could take a pleasant walk, visit the gym or
meditate briefly, even in stressful periods.

9.  Most of our lives are filled with family, work,
and community obligations, and at some
point we feel as though we are "running on
empty." Here are eight immediate stress
busters to help "fill up the tank!

10.  Watch for the next instance in which you find
yourself becoming annoyed or angry at
something trivial or unimportant. Then
practice letting go, making a conscious
choice not to become angry or upset. Do not
allow yourself to waste thought and energy
where it isn't deserved. Effective anger
management is a tried-and-true stress
reducer.

11.  Before reacting to the next stressful
occurrence, take three deep breaths and
release them slowly. If you have a few
minutes, try out a relaxation techniques such
as meditation or guided imagery.

12.  Whenever you feel overwhelmed by stress,
You'll find that you think more clearly and
react more reasonably to stressful situations.
Stressed people tend to speak fast and
breathlessly; by slowing down your speech
you'll also appear less anxious and more in
control of any situation.

13.  Choose one simple thing you have been
putting off e.g., returning a phone call, and
do it immediately. Just taking care of one
nagging responsibility can be energizing and
can improve your attitude.

14.  Our grandparents were right about the
healing power of fresh air. Don't be deterred
by foul weather or a full schedule. Even five
minutes on a balcony or terrace can be
rejuvenating

15.  Hunger and dehydration, even before you're
aware of them, can provoke aggressiveness
and make worse feelings of anxiety and
stress.

16.  Hold your head and shoulders upright and
avoid stooping or slumping. Bad posture can
lead to muscle tension, pain, and increased
stress. If you're stuck at a desk most of the
day, avoid repetitive strain injuries and sore
muscles by making sure your workstation
reflects good ergonomic design principles

17.  even if only a relaxing bath or half an hour with
a good book. Put aside work, housekeeping or
family concerns for a brief period before
bedtime and allow you to fully relax. Don't
spend this time planning tomorrow's schedule
or doing chores you didn't get around to during
the day. Remember that you need time to
recharge and energize yourself. You'll be much
better prepared to face another stressful day.

18.  Stress affects each of us in different ways,
and it is important to be aware of your
unique stress "signals". Stress signals fall
into four categories: thoughts, feelings,
behaviors, and physical symptoms. When
you are under stress, you may experience
any number of the following:

19. anxiety, irritability, fear, moodiness,
embarrassment

20.  self-criticism, difficulty concentrating or
making decisions, forgetfulness,
preoccupation with the future, repetitive
thoughts, fear of failure.

21.  crying, increased or decreased appetite,
"snapping" at friends, acting impulsively,
alcohol or other drug use (including
smoking), nervous laughter, teeth grinding or
jaw clenching, stuttering or other speech
difficulties, being more accident-prone

22.  sleep disturbances, tight muscles,
headaches, fatigue, cold or sweaty hands,
back or neck problems, stomach distress,
more colds and infections, rapid breathing,
pounding heart, trembling, dry mouth.

23.  Stress is a part of every student's daily life.
Leaving home or commuting daily; managing
finances; living with roommates; and juggling
work, classes, and relationships all
contribute to the normal stress of being a
student. In addition, it is not uncommon for
students to feel stressed and anxious about
wasting time, meeting high standards, or
being lonely

24.  Stress can also come from exciting or positive
events. Falling in love, preparing to study
abroad, or buying a car can be just as stressful
as less-happy events.
 One of the most important things you can do is
to recognize when your stress levels are
building. The amount of stress that you can
tolerate before you become distressed varies
with your life situation and your age. A critical
first step in coping with stress is taking stock of
the stressors in your life.

25.  There are many ways to manage unhealthy stress in your
life. The key to stress reduction is identifying strategies
that work for you. As you begin to understand more about
how stress affects you, you will develop your own ideas to
help relieve tension.
 Because each person is unique, some of these stress
management strategies will be more helpful for you than
others, and some will be new skills that require practice to
be effective. Think about learning to ride a bicycle. There
was a time when this was a new skill and felt very
unnatural and awkward. You probably needed help at first.
With some coaching and practice, stress management,
like cycling or any other skill, becomes easier and more
effective.

26.  Stress often causes us to breathe in a shallow
manner, and this in turn almost always causes
more stress. Take a moment to mentally scan your
body for physical tension. Does your chest feel
tight? You may be holding your breath without even
knowing it! Shallow breathing puts less oxygen in
the bloodstream, which leads to an increase in
muscle tension. As a result, you may experience
headaches, or you may feel more anxious and
uptight.
 The next time you feel uptight, try taking a minute to
slow down and breathe deeply.

27.  Breathe in through your nose and out
through your mouth. Try to inhale enough so
that your lower abdomen rises and falls.
Then slowly exhale as you count to 10. The
more you practice deep breathing, the more
effective a stress-reduction technique it
becomes. To help you practice, try listening
to our audio guide to deep breathing

28.  One of the greatest sources of stress is over-
commitment or poor time management. Plan
ahead. Make a reasonable schedule for yourself
and include time for stress reduction as a regular
part of your schedule.
 Trying to take care of everything at once can seem
overwhelming, and, as a result, you may not
accomplish anything. Instead, make a list of what
tasks you have to do. Then do one at a time,
checking them off as they're completed. Give
priority to the most important ones and do those
first.

29.  If a particularly unpleasant task faces you, tackle it
early in the day and get it over with; the rest of your
day will be much less stressful.
 Most importantly, do not overwork yourself. Resist
the temptation to schedule things back-to-back. All
too often we underestimate how long things will
take. Too much studying is actually inefficient and
can lead to burnout. Recognize when you are most
stressed and allow yourself some reasonable
breaks. When things feel especially difficult, take a
walk or otherwise change your scenery.

30.  Being by yourself is fine, but being lonely is
different. A good way to combat sadness,
boredom, and loneliness is to seek out
activities involving others.
 Odds are good that one or more will be of
interest to you. Or you may choose to get
involved with neighborhood or volunteer
organizations.

31.  Bottled-up emotions increase frustration and
stress. Share your feelings. Perhaps a friend,
family member, teacher, clergy person, or
counselor can help you see your problem in a
different light. Talking with someone else can
help clear your mind of confusion so that you
can focus on problem solving. Also consider
writing down your thoughts and feelings. Putting
problems on paper can assist you in clarifying
the situation and developing a new perspective.

32.  When you have the opportunity, take a moment
to close your eyes and imagine a place where
you feel relaxed and comfortable. Notice all the
details of this place, including pleasant sounds,
smells, and temperature. Imagining a quiet
scene can take you out of the turmoil of a
stressful situation. If you find yourself having
difficulty imagining a scene on your own, try
listening to one of our guided imagery
exercises. On this website, you can access a
guided imagery of walking through a peaceful
forest or taking a relaxing tropical cruise.

33.  Be as physically comfortable as the situation
will allow. Wear comfortable clothing. If it's too
hot, go somewhere where it's not. If your chair
is uncomfortable, change it. If your computer
screen causes eye-strain or backaches, change
that, too. Don't wait until your discomfort turns
into a real problem. Taking five minutes to
arrange back support can save you several
days of back pain!

34.  Physical activity plays a key role in both reducing
and preventing the effects of stress. Academic life
is often sedentary, and sitting around can mean
letting stress accumulate in your body. When you
feel nervous, angry or upset, exercise or physical
activity can relieve tension, relax you, and often will
actually energize you!
 Try to find something you enjoy and make regular
time for it. Running, walking or swimming are good
options for some people, while others prefer dance
or martial arts

35.  Healthy eating and adequate sleep fuel your mind
as well as your body. Avoid consuming too much
caffeine and sugar. In excess, the temporary burst
they provide leads to fatigue or a crash later. Take
time to eat breakfast in the morning. It really will
help keep you going through the day!
 Well-nourished bodies are better prepared to cope
with stress. Like a car running low on gas, if you are
irritable and tense from lack of sleep or not eating
right, you will be less able to go the distance in
dealing with stressful situations.

36.  Maintain your sense of humor, including the
ability to laugh at yourself. Give yourself a
break by reading or watching something
humorous. Laughter is good for you!

37.  A major source of stress is people's efforts to
control events or other people over which they
have little or no power. When confronted with a
stressful situation, ask yourself: is this my
problem? If it isn't, leave it alone. If it is, identify
what you can do to address it now. Once the
problem is settled, leave it alone. Don't agonize
over the decision, and try to accept situations
you cannot change. There are many
circumstances in life beyond your control (the
weather and the behavior of others being just
two examples).

38.  Do other people upset you - particularly
when they don't do things your way?
Consider cooperation or compromise rather
than confrontation. A little give and take on
both sides may reduce the strain and help
you both feel more comfortable.

39.  A good cry during periods of stress can be a
healthy way to bring relief to your anxiety,
and it might prevent a headache or other
physical consequences of bottling things up.
However, if you are crying daily, seek a
consultation with a counselor or a physician,
as this can be a sign of depression.

40.  While alcohol or other drugs may seem to
offer temporary relief from stress, these
substances only mask problems. In the long
run, behavior while under the influence
increases rather than decreases stress. Take
prescription medications only on the advice
of your doctor.

41.  It is easy to fall into a rut of seeing only the
negative when you are stressed. Your thoughts
can become like a pair of very dark glasses,
allowing little light or joy into your life. What
would happen if you committed yourself to
actively noticing the positive moments
throughout your day? These moments may
seem like small events, but they can often raise
your energy and spirits and help you begin to
see things in a new, more balanced way.

42.  Learn about hidden sources of stress
Stress management starts with identifying the
sources of stress in your life. This isn’t as easy
as it sounds. Your true sources of stress aren’t
always obvious, and it’s all too easy to overlook
your own stress-inducing thoughts, feelings,
and behaviors. Sure, you may know that you’re
constantly worried about work deadlines. But
maybe it’s your procrastination, rather than the
actual job demands, that leads to deadline
stress.

43.  To identify your true sources of stress, look closely at your
habits, attitude, and excuses:
 Do you explain away stress as temporary (“I just have a million
things going on right now”) even though you can’t remember the
last time you took a breather?
 Do you define stress as an integral part of your work or home
life (“Things are always crazy around here”) or as a part of your
personality (“I have a lot of nervous energy, that’s all”).
 Do you blame your stress on other people or outside events, or
view it as entirely normal and unexceptional?
 Until you accept responsibility for the role you play in creating or
maintaining it, your stress level will remain outside your control.

44.  A stress journal can help you identify the regular
stressors in your life and the way you deal with
them. Each time you feel stressed; keep track
of it in your journal. As you keep a daily log, you
will begin to see patterns and common themes.
Write down:
 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.

45.  Not all stress can be avoided, and it’s not
healthy to avoid a situation that needs to be
addressed. You may be surprised, however,
by the number of stressors in your life that
you can eliminate.

46.  Know your limits and stick to them. Whether
in your personal or professional life, refuse to
accept added responsibilities when you’re
close to reaching them. Taking on more than
you can handle is a surefire recipe for stress.

47.  If someone consistently causes stress in
your life and you can’t turn the relationship
around, limit the amount of time you spend
with that person or end the relationship
entirely.

48.  If the evening news makes you anxious, turn
the TV off. If traffic’s got you tense, take a
longer but less-traveled route. If going to the
market is an unpleasant chore, do your
grocery shopping online.

49.  If you get upset over religion or politics,
cross them off your conversation list. If you
repeatedly argue about the same subject
with the same people, stop bringing it up or
excuse yourself when it’s the topic of
discussion.

50.  Analyze your schedule, responsibilities, and
daily tasks. If you’ve got too much on your
plate, distinguish between the “shoulds” and
the “musts.” Drop tasks that aren’t truly
necessary to the bottom of the list or
eliminate them entirely

51.  If you can’t avoid a stressful situation, try to
alter it. Figure out what you can do to
change things so the problem doesn’t
present itself in the future. Often, this
involves changing the way you communicate
and operate in your daily life.

52.  If something or someone is bothering you,
communicate your concerns in an open and
respectful way. If you don’t voice your
feelings, resentment will build and the
situation will likely remain the same.

53.  When you ask someone to change their
behavior, be willing to do the same. If you
both are willing to bend at least a little, you’ll
have a good chance of finding a happy
middle ground.

54.  Don’t take a backseat in your own life. Deal
with problems head on, doing your best to
anticipate and prevent them. If you’ve got an
exam to study for and your chatty roommate
just got home, say up front that you only
have five minutes to talk.

55.  Poor time management can cause a lot of
stress. When you’re stretched too thin and
running behind, it’s hard to stay calm and
focused. But if you plan ahead and make
sure you don’t overextend yourself, you can
alter the amount of stress you’re under.

56.  If you can’t change the stressor, change
yourself. You can adapt to stressful
situations and regain your sense of control
by changing your expectations and attitude.

57.  Try to view stressful situations from a more
positive perspective. Rather than fuming
about a traffic jam, look at it as an
opportunity to pause and regroup, listen to
your favorite radio station, or enjoy some
alone time.

58.  Take perspective of the stressful situation.
Ask yourself how important it will be in the
long run. Will it matter in a month? A year? Is
it really worth getting upset over? If the
answer is no, focus your time and energy
elsewhere

59.  Perfectionism is a major source of avoidable
stress. Stop setting yourself up for failure by
demanding perfection. Set reasonable
standards for yourself and others, and learn
to be okay with “good enough.”

60.  When stress is getting you down, take a
moment to reflect on all the things you
appreciate in your life, including your own
positive qualities and gifts. This simple
strategy can help you keep things in
perspective

61.  How you think can have a profound effect on
your emotional and if it were in the throes of
a tension-filled situation. If you see good
things about yourself, you are more likely to
feel good; the reverse is also true. Eliminate
words such as "always," "never," "should,"
and "must." These are telltale marks of self-
defeating thoughts.

62.  Some sources of stress are unavoidable.
You can’t prevent or change stressors such
as the death of a loved one, a serious
illness, or a national recession. In such
cases, the best way to cope with stress is to
accept things as they are. Acceptance may
be difficult, but in the long run, it’s easier
than railing against a situation you can’t
change.

63.  Many things in life are beyond our control—
particularly the behavior of other people.
Rather than stressing out over them, focus
on the things you can control such as the
way you choose to react to problems.

64.  As the saying goes, “What doesn’t kill us
makes us stronger.” When facing major
challenges, try to look at them as
opportunities for personal growth. If your
own poor choices contributed to a stressful
situation, reflect on them and learn from your
mistakes.

65.  Talk to a trusted friend or make an
appointment with a therapist. Expressing
what you’re going through can be very
cathartic, even if there’s nothing you can do
to alter the stressful situation.

66.  Accept the fact that we live in an imperfect
world and that people make mistakes. Let go
of anger and resentments. Free yourself
from negative energy by forgiving and
moving on.

67.  Beyond a take-charge approach and a
positive attitude, you can reduce stress in
your life by nurturing yourself. If you regularly
make time for fun and relaxation, you’ll be in
a better place to handle life’s stressors when
they inevitably come.

68.  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.
 Light scented candles

69.  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.
 Watch a comedy
Don’t get so caught up in the hustle and bustle
of life that you forget to take care of your own
needs. Nurturing yourself is a necessity, not a
luxury.

70.  Include rest and relaxation in your daily
schedule. Don’t allow other obligations to
encroach. This is your time to take a break
from all responsibilities and recharge your
batteries.

71.  Spend time with positive people who
enhance your life. A strong support system
will buffer you from the negative effects of
stress.

72.  Make time for leisure activities that bring
you joy, whether it be stargazing, playing the
piano, or working on your bike.

73.  This includes the ability to laugh at yourself.
The act of laughing helps your body fight
stress in a number of ways.

74.  You can increase your resistance to stress
by strengthening your physical health.

75.  Physical activity plays a key role in reducing
and preventing the effects of stress. Make
time for at least 30 minutes of exercise, three
times per week. Nothing beats aerobic
exercise for releasing pent-up stress and
tension.

76.  Well-nourished bodies are better prepared to
cope with stress, so be mindful of what you
eat. Start your day right with breakfast, and
keep your energy up and your mind clear
with balanced, nutritious meals throughout
the day.

77.  The temporary "highs" caffeine and sugar
provide often end in with a crash in mood
and energy. By reducing the amount of
coffee, soft drinks, chocolate, and sugar
snacks in your diet, you’ll feel more relaxed
and you’ll sleep better.

78.  Self-medicating with alcohol or drugs may
provide an easy escape from stress, but the
relief is only temporary. Don’t avoid or mask
the issue at hand; deal with problems head
on and with a clear mind.

79.  Adequate sleep fuels your mind, as well as
your body. Feeling tired will increase your
stress because it may cause you to think
irrationally.

80.  Excessive stress really can lead to poor
health outcomes, from relatively minor things
like headaches and digestion problems in
the short run to major conditions like heart
disease, high blood pressure and stroke
after years of unmanaged stress.

81.  Many stress relievers can also make you healthier and
even more attractive. For example, taking care of your
body by getting enough sleep can make you more
productive and healthier, and can help you better manage
stress, as well as staving off dark circles under the eyes
and a poor complexion. Also, eating right can keep your
blood sugar levels even, keeping your emotions in check
and making you more resilient to stress, as well as helping
you stay in your ‘skinny jeans’ or favorite tee-shirts from
college. Getting regular exercise can help you blow off
steam when you’re frustrated and keep your body fit and
toned.

82.  Simply put, when you’re not stressed, you can be more productive
because you’re more focused. Therefore, it really pays to keep stress
to a minimum. Certain stress relief habits naturally make you more
productive. Power napping, for example, can help you catch up on
sleep and be more focused and productive, making less sleep stretch
further. Being organized can also help you save time and money in the
long run, reducing stress and helping you to be more productive in
virtually every area of your life. Even limiting caffeine can help;
improving your sleep and helping you feel less stressed at the end of
the day. Finally, having the right attitude is actually a habit that can be
learned. Being an optimist can benefit you in many areas of your life,
helping you let failures roll off your back and actually enabling you to
achieve more! (Think you’re already an optimist? You may be
surprised. Take this quiz to find out for sure, and discover the secrets
of optimistic thinking.)

83.  Some stress relief practices just bring more
joy. If you want to enjoy life more, you’ll want
to adopt some of these stress relievers, and
the fun will come more easily. Caring for
pets, enjoying music, dancing while you
clean, working more laughter into your life,
maintaining a supportive circle of friends

84.  Feeling Empowered
"Things get crazy
Out of control
Overwhelmed
Stressful
I can take it
I can survive
I will get up
Brush myself off
To tackle whatever comes my way…"

85.  Faith Leads the Way
"Life isn't always simple
It's what makes it fun
I have faith that I can do anything
with my Lord
He will show me the way
He will pick me up when I fall
With Him and I, we can do it all."