Stress has become part of life and anyone can experience a stressful situation in their lives. Sometimes, being a little stressed can be motivating and can tend to inspire individuals for accountable action but being exposed to it for a long period of time can disbalance the basic lifestyle of a person. Here we will explore the basic definition of stress, its impact on the human body, and ways to cope up with stress in your life in brief:

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STRESS MANAGEMENT

2. WHAT IS STRESS?
• Stress is a state of emotional strain or
tension that occurs when we feel that we
can’t cope with pressure.
• When we become stressed, the body
quickly responds by releasing hormones
that give cells access to stored energy – fat
and glucose – to help the body get away
from danger. This instinctive physiological
response to perceived threats is known as
the “fight-freeze, or flight” response.
• Over time, both physical and mental stress
can wear us down mentally and lead to
depression and other mental health issues.

3. WHAT CAN CAUSE STRESS?
We live in a very stressful society which is
constantly putting us under pressure. This
pressure can sometimes be too much to
handle, leading us to feel “stressed out”. This
everyday feeling can be caused by simple
things such as:
• Work pressure
• Marriage and relationships
• Parenting/children
• Health problems such as diabetes (see below)
• Financial insecurity
• Traffic

4. Perfection
ism
Financial
concerns
Legal
problems
Daily
hassles
Relocatio
n
Crowds
Pregnanc
y
Retireme
nt
Unemploy
ment
Starting a
new job
Work
overload
Problems
in
relationsh
ip
Death of
a loved
one
Illness
COMMON STRESSORS

5. Quiz time
All stress levels are bad for you
True/False

6. Quiz time
Answer:
False
Stress under manageable levels or Eustress is beneficial in boosting productivity
levels.

7. Quiz time
Which of the following is a symptom of stress?
a) Irritation
b) Stomach upset
c) Loss of concentration
d) All of the above

8. Quiz time
Answer:
All of the above.
Stress can manifest physically, mentally and emotionally

9. Apathy
Boredom
Persistent Anxiety
Lack of will to work
Anger outbursts
Procrastination
Warning
Signs
Chronic Feeling of Sadness

10. Muscle aches
Sleep disturbances
Frequent headaches and cold
Disturbed sleep and appetite
Issues with digestion
Fatigue
Symptoms
Withdrawal from colleagues and family

11. HOW STRESS IMPACTS THE BODY?
You Have A Fight Or Flight Response:
• Adrenaline and other body
chemicals are released
• Good for short spurts, not long term
• Chronic stress without healthy
release has long-term consequences
to physical and emotional health

12. CHRONIC STRESS CAN TAKE A TOLL
Increased vulnerability to:
• Infections, viruses
• Sleep problems
• Anxiety
• Depression
• GI problems
• Heart conditions
• Weight gain or loss
• Infertility
• Compromised glucose control (diabetes)

13. Take control & Love yourself
Set realistic goals
Build & Nurture Relationships
Breaks are important
Steps to be
Reduce
Stress
Foster a positive outlook & Accept change
Don’t catastrophize
Acknowledge your
strengths

14. 4 A’s OF
MANAGING
STRESS

15. BUILD HEALTHY HABITS
1. Plan ahead: Allow enough time to get the
most important things done without
having to rush.
2. Sleep more: Try to get seven to nine hours
of sleep each night. To fight insomnia, add
mindfulness and physical activity.
3. Let worry go: The world won’t end if a few
things fall off of your plate. Give yourself a
break and just breathe.
4. Laugh it up: Laughter makes us feel
good. Don’t be afraid to laugh out loud,
even when you’re alone.
5. Get connected: A daily dose of friendship
in great medicine. Make time to call
friends or family so you can catch up.
6. Get organized: Use “to do” lists to help you
focus on your most important tasks and
take big projects one step at a time.
7. Practice giving back: Volunteer your time
or spend time helping out a
friend. Helping others helps you.
8. Be active every day: Exercise can relieve
mental and physical tension. Find
something you think is fun and stick with it.
9. Give up bad habits: Too much alcohol,
tobacco, or caffeine can increase blood
pressure. Cut back or quit to decrease
anxiety.
10. Make time to learn a new skill, work
towards a goal, or to love and help others.

16. IMPROVE YOUR SLEEP QUALITY
• Establish a regular sleep schedule.
• Use your bedroom for sleeping only; don't work or watch TV in your
bedroom.
• Avoid napping too much during the day.
• If you feel nervous or anxious, talk to your spouse, partner, or a
trusted friend.
• Listen to relaxing music.
• Talk to your doctor before taking any sleeping aid.
• If you can't sleep, get up and do something relaxing until you feel
tired. Don't stay in bed worrying about when you're going to fall
asleep.
• Avoid caffeine.
• Don't exercise within two to three hours of bedtime.
• Avoid using electronics one at least 2 hours before bedtime.

17. PRACTICE RELAXATION REGULARLY
• Deep breathing
• Progressive muscle relaxation.
• Guided Imagery
• Relax to music
• Biofeedback
• Yoga
Once you find a relaxation method that works for you, practice it every day for at
least 30 minutes. Taking the time to practice simple relaxation techniques gives you
the chance to unwind and get ready for life's next challenge.

18. KEEP AN OPTIMISTIC ATTITUDE
Stay calm.
Stop what
you're doing.
Breathe deeply.
Reflect on your
choices.
Always tell
yourself you
can get
through the
situation.
Try to be
objective,
realistic
and
flexible.
Try to keep the
situation in
perspective.
Think about the
possible
solutions. Choose
one that is the
most acceptable
and feasible.
Think about the
outcome:
Ask yourself,
what is the worst
possible thing
that can happen?
(Chances are that
won't happen)
Tell yourself
that you can
learn
something
from every
situation.

19. STEPS TO IMPROVE RELATIONSHIPS
DURING COVID – 19
I. Create Healthy Boundaries
II. Empower Each Other
III. Prioritize Your Relationship
IV. Support For Each Other
V. Resolve Conflicts
VI. Develop Trust
VII. Communicate Effectively

20. Quiz time
Avoiding the problem is effective for stress management than confronting it
True/False

21. Quiz time
Answer:
False
It might diffuse the situation temporarily, but problems might persist in the long run

22. Quiz time
If you have a lot of stress over a long time, you get used to it
True/False

23. Quiz time
Answer:
False
Stress, no matter how minor, only piles up, leading to more severe problems

24. Quiz time
Stress can lead to:
a) Physiological health concerns
b) Mental health issues
c) Both

25. Quiz time
Answer:
Both
Stress is often linked with many physical and mental health issues like cardiovascular
diseases, depression

26. Quiz time
Laughter helps alleviate stress
True/False

27. Quiz time
Answer:
True
Laughter helps reduce stress hormones like cortisol, and helps boost happy hormones
like serotonin

28. 1. Take charge of your emotions and remind yourself to
be calm.
2. Eat healthily, hydrate yourself, and exercise daily.
3. Monitor your health vitals regularly.
4. Indulge in digital detox once, every week.
5. Sharing your concerns is often the key. Talk out
your everyday stress
6. Find happiness in the simpler things life has to offer.
SOME MORE TIPS!

29. 1. Making the suggested changes takes time, and
it's okay to take your own time, as long as you
don’t give up.
2. If you are unable to manage or deal with this on
your own, seek help.
3. Try talking to your friends or family about this.
4. You can also seek professional help.
5. Seeking help is not a sign of weakness, rather it
only shows how much you want to improve.
THINGS TO REMEMBER

30. • https://www.thewellnesscorner.com/blog/the-4-golden-as-of-stress-management
• https://www.thewellnesscorner.com/blog/yoga-for-stress-management
• https://www.thewellnesscorner.com/wellness-tv/mindfulness/mindfulness-and-stress-management
• https://www.thewellnesscorner.com/blog/little-problems-big-stress-and-their-solutions
• https://www.thewellnesscorner.com/blog/take-time-to-relax
• https://www.thewellnesscorner.com/blog/use-a-stress-ball-to-relax
• https://www.thewellnesscorner.com/blog/hit-the-sack
• https://www.thewellnesscorner.com/blog/the-healing-effects-of-guided-imagery
• https://www.thewellnesscorner.com/blog/simple-habits-to-relieve-stress
• https://www.thewellnesscorner.com/wellness-tv/mental-health-awareness/anger-management
ADDITIONAL RESOURCES

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STATEMENT OF CONFIDENTIALITY
All information contained in this document is confidential and proprietary to Truworth, and is submitted to your company
with the understanding that it will be held in the strictest confidence and will not be disclosed, duplicated or used, in
whole or in part, for any purpose other than the evaluation / understanding of the document and its related contents. The
Content, Concept and Programmes cannot be used without prior written consent and permission from Truworth Health
Technologies Pvt. Ltd