This document discusses stress management techniques. It begins by defining stress as the physical and psychological response to pressures in daily life. It then discusses the types of stress, including distress from negative events and eustress from positive events. Common causes of stress are listed as life changes, threats, and loss of control. Symptoms are grouped into physical, mental, and emotional categories. Ways to cope with stress involve prioritizing, practicing facing stress, examining expectations, living healthy, and accepting change. Specific strategies suggested are scheduling breaks, saying no, exercising, and utilizing social support. Brief exercises like deep breathing are demonstrated to help manage stress.

1. Stress Management
By Prof. Christopher Dias, AGBS, Pune

2. Understanding
Stress
A Glass of
Water…Story

3. Statistics

4. Statistics

5. Statistics

6. What is Stress? ● Stress - Physical and
psychological responses to the
pressures of daily life.
● Stress is a fact of life.
● Changes in our life
● Moving away from home to attend
college.
● Physical and Mental reaction to
changes, events and situations in
their lives.

7. Video on Stress Management
Ref.: https://www.youtube.com/watch?v=WuyPuH9ojCE

8. Build a Word Cloud

9. Types of Stress Types of Stress:
● Distress
● Eustress
Distress - Negative view of an event or
situation.
Eustress - Positive view of an event or
situation.
Eustress can turn to distress if
situation is unmanageable.
Positive stressor or Negative Stressors
- Variable

10. Causes of Stress 3 Main Categories:
1.The unsettling effects of change
2.The feeling that an outside force is
challenging or threatening you
3.The feeling that you have lost
personal control.
Life events such as marriage,changing
jobs,divorce,or the death of a relative
or friend are the most common causes
of stress.

11. Common stressors
for college students
● Increased academic demands
● Being on your own in a new
environment
● Changes in family relations
● Financial responsibilities
● Changes in your social life
● Exposure to new people, ideas,
and temptations
● Awareness of your sexual identity
and orientation
● Preparing for life after graduation.

12. Symptoms of
Distress
Symptoms of stress fall into three
general, but interrelated, categories—
physical, mental, and emotional.
Symptoms:
• Headaches
• Fatigue
• Gastrointestinal problems
• Hypertension (high blood pressure)
• Heart problems, such as palpitations
• Inability to focus/lack of
concentration

13. Symptoms of
Distress
• Sleep disturbances, whether it’s
sleeping too much or an inability to
sleep
• Sweating palms/shaking hands
• Anxiety
• Sexual problems

14. Identify type of
Stress
Eustress vs Distress
Marriage
Buying a home
Giving birth
Being bullied
Getting a divorce from a spouse
Starting a new job
Visiting new places

15. Identify type of
Stress
Eustress vs Distress
Being sued for wrongdoing
Being assaulted or abused
Waiting for medical test results
Going on an adventure
Parents fighting
Family stress, such as fighting with
siblings

16. Coping with Stress 1. Set priorities
2. Practice facing stressful
moments
3. Examine your expectations
4. Live a healthy lifestyle
5. Learn to accept change as a
part of life.

17. Additional
Strategies
● Schedule time for vacation, breaks
in your routine, hobbies, and fun
activities.
● Try to arrange for uninterrupted
time to accomplish tasks that you
need your concentration. Arrange
some leisure time during which
you can do things you really enjoy.
● Allow breaks to catch your breath.
Avoid scheduling too many
appointments, meetings and
classes back-to-back.

18. Additional
Strategies
● Become an expert on managing
your time.
● Learn to say "no". Setting limits
can minimize stress.
● Exercise regularly to reduce
muscle tension and promote a
sense of well-being.
● Tap into your support network.

19. 5 Quick and Easy
Stress Related
Exercises
● Brief relaxation
● Visual imagery
● Deep breathing
● Stretching
● 5-4-3-2-1 Technique

20. Practice one
exercise
5: Acknowledge FIVE things you see
around you.
It could be a pen, a spot on the ceiling, anything in your
surroundings.
4: Acknowledge FOUR things you can
touch around you.
It could be your hair, a pillow, or the ground under your
feet.
3: Acknowledge THREE things you hear.
This could be any external sound. If you can hear your
belly rumbling that counts! Focus on things you can
hear outside of your body.

21. Practice one
exercise
2: Acknowledge TWO things you can
smell.
Maybe you are in your office and smell pencil, or
maybe you are in your bedroom and smell a pillow. If
you need to take a brief walk to find a scent you could
smell soap in your bathroom, or nature outside.
1: Acknowledge ONE thing you can taste.
What does the inside of your mouth taste like—gum,
coffee, or the sandwich from lunch?

22. Thank You