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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
STRESS MANAGEMENT
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.
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
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
Quiz time
All stress levels are bad for you
True/False
Quiz time
Answer:
False
Stress under manageable levels or Eustress is beneficial in boosting productivity
levels.
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
Quiz time
Answer:
All of the above.
Stress can manifest physically, mentally and emotionally
Apathy
Boredom
Persistent Anxiety
Lack of will to work
Anger outbursts
Procrastination
Warning
Signs
Chronic Feeling of Sadness
Muscle aches
Sleep disturbances
Frequent headaches and cold
Disturbed sleep and appetite
Issues with digestion
Fatigue
Symptoms
Withdrawal from colleagues and family
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
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)
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
4 A’s OF
MANAGING
STRESS
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.
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.
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.
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.
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
Quiz time
Avoiding the problem is effective for stress management than confronting it
True/False
Quiz time
Answer:
False
It might diffuse the situation temporarily, but problems might persist in the long run
Quiz time
If you have a lot of stress over a long time, you get used to it
True/False
Quiz time
Answer:
False
Stress, no matter how minor, only piles up, leading to more severe problems
Quiz time
Stress can lead to:
a) Physiological health concerns
b) Mental health issues
c) Both
Quiz time
Answer:
Both
Stress is often linked with many physical and mental health issues like cardiovascular
diseases, depression
Quiz time
Laughter helps alleviate stress
True/False
Quiz time
Answer:
True
Laughter helps reduce stress hormones like cortisol, and helps boost happy hormones
like serotonin
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!
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
• 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
India’s largest wellness community, 'THE WELLNESS CORNER' is offering its services with TruWorth Wellness
since 2012, serving 150+ Corporations and serviced more than 2 million lives. Highly experienced team
covering pan India operations. Secured technology-enabled operations delivering quality user experience with
data security and privacy.
The most comprehensive health benefits & wellness tech platform, The Wellness Corner enables
transformation from transactional health and wellness benefits to structured and outcome-oriented benefits
and wellness programs.
Large network of Labs, hospitals, healthcare providers, Fitness Centers, Doctors, Pharmacies & Health Coaches
for benefits fulfilment and highly discounted offers.
THE WELLNESS CORNER
WHAT WE OFFER
T H A N K Y O U !
www.thewellnesscorner.com
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

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Stress Management : Ways To Release Stress

  • 1. 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 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
  • 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
  • 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
  • 31. India’s largest wellness community, 'THE WELLNESS CORNER' is offering its services with TruWorth Wellness since 2012, serving 150+ Corporations and serviced more than 2 million lives. Highly experienced team covering pan India operations. Secured technology-enabled operations delivering quality user experience with data security and privacy. The most comprehensive health benefits & wellness tech platform, The Wellness Corner enables transformation from transactional health and wellness benefits to structured and outcome-oriented benefits and wellness programs. Large network of Labs, hospitals, healthcare providers, Fitness Centers, Doctors, Pharmacies & Health Coaches for benefits fulfilment and highly discounted offers. THE WELLNESS CORNER
  • 33. T H A N K Y O U ! www.thewellnesscorner.com 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

Editor's Notes

  1. In order to cope with stress, especially if you have heart disease, you need to learn how to relax. Relaxing is a learned skill -- it takes commitment and practice. Relaxation is more than sitting back and being quiet. Rather, it's an active process involving techniques that calm your body and mind. True relaxation requires becoming sensitive to your basic needs for peace, self-awareness, and thoughtful reflection. The challenge is being willing to meet these needs rather than dismissing them. There are a number of relaxation techniques, including: Deep breathing. Imagine a spot just below your navel. Breathe into that spot, filling your abdomen with air. Let the air fill you from the abdomen up, then let it out, like deflating a balloon. With every long, slow exhalation, you should feel more relaxed. Progressive muscle relaxation. Switch your thoughts to yourself and your breathing. Take a few deep breaths, exhaling slowly. Mentally scan your body. Notice areas that feel tense or cramped. Quickly loosen up these areas. Let go of as much tension as you can. Rotate your head in a smooth, circular motion once or twice. (Stop any movements that cause pain!) Roll your shoulders forward and backward several times. Let all of your muscles completely relax. Recall a pleasant thought for a few seconds. Take another deep breath and exhale slowly. You should feel relaxed. Guided Imagery. Guided imagery, or mental imagery relaxation, is a proven form of focused relaxation that helps create harmony between the mind and body. Guided imagery coaches you in creating calm, peaceful images in your mind -- a "mental escape." Identify your self-talk, that is, what you are saying to yourself about what is going on with your illness or situation. It is important to identify negative self-talk and develop healthy, positive self-talk. By making affirmations, you can counteract negative thoughts and emotions. Relax to music. Combine relaxation exercises with your favorite music. Select the type of music that lifts your mood or that you find soothing or calming. Some people find it easier to relax while listening to specially designed relaxation audio tapes, which provide music and relaxation instructions. Biofeedback. Biofeedback helps a person learn stress-reduction skills by using various instruments to measure temperature, heart rate, muscle tension, and other vital signs as a person attempts to relax. The goal of biofeedback is to teach you to monitor your own body as you relax. It is used to gain control over certain bodily functions that cause tension and physical pain. If a headache, such as a migraine, begins slowly, many people can use biofeedback to stop the attack before it becomes full blown. Yoga. Many types of yoga teach you how to relax while also helping posture and flexibility. Consult with your doctor before starting a yoga program. 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.
  2. A positive attitude and self-esteem are good defenses against stress and heart disease because they help you view stress as a challenge rather than a problem. A positive attitude keeps you in control when there are inevitable changes in your life. A positive attitude means telling yourself there are things you can do to improve certain situations and admitting that sometimes there's nothing you can do. To maintain a positive attitude during a stressful situation (or to prepare yourself for a potentially stressful situation), keep these tips in mind: 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.