Stress management

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B.P.PATEL SDE CTTC AHMEDABAD

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Stress Management Training

• Stress Management Training Courses• Improves Work Efficiency,

• Interpersonal Relations, &

• Brings about other Positive Results

in due course of time .

A Man's Got to Know His Limitations

Knowing yourself and your limits

may be the most important way

to manage stress effectively.

Make the new year happy

• Now is the time to

start thinking about

what you would like

your life to be like,

• you could just change

a few things—or

• even just one!

WHAT IS STRESS

MANAGEMENT OF STRESS

STRESS MANAGEMENT

Symptoms of Stress

CAUSES OF STRESS

Stress & Mind

Definition of stress

• There has been No definition of stress that

everyone accepts.

• Therefore, it's difficult to MEASURES stress .

• People have very different ideas with respect

to their definition of stress .

BUSY TO EASY LIFE BY STRESS MANAGEMENT

STRESS-1

YOU ARE RESPONSIBLE FOR YOUR STRESS

BACAUSE

1 STRESS CAN BE GENERATED IN YOUR MIND BY

YOURS SELF ONLY.

2 NOBODY CAN GENERATED STRESS IN YOUR

STRESS-2

1 YOU CAN ONLY CONTROL YOUR STRESS

GENERATED BY YOU ,

2 BACAUSE NOBODY CAN HELP YOU TO CONTROL

YOUR STRESS.

• Find out what is causing stress in your life.

• Look for ways to reduce the amount of stress in your

• Learn healthy ways to relieve stress or reduce its

harmful effects.

Stress effect

Organizanal stress

What Is Stress 1

Stress is defined as the force, pressure or strain exerted upon a material,

object or a person, which resists these forces and to maintain its original

SOCIAL .RELIGIOUS. ORGANIZATIONAL .PERSONNEL

. , Major life events ,PHY.ENVIREMENT.

Stress Pressure > Mind resists power Cannot live

the stress becomes too great, affecting our physical or mental functioning, that it becomes a problem.

WHAT IS OUR NATUREWHAT IS OUR NATURE

“By nature we are friendly,

cooperative, compassionate. If we

are unfriendly, it is because of stress

and tension”

HOW IS STRESS CAUSED?-ContdHOW IS STRESS CAUSED?-Contd

• In this busy life, increasing pressure

to achieve more in short time span .

Symptoms of Stress-2

1. Physical 2 Mental 3 Emotional 4

Behavioral

HIGH STRESS

STRESS

SYMPTIONS

Physical • Mentally tiers, headache, Mentaly Absentness

muscle pain / especially neck, shoulders and low

back, heart trble, chest pains, abdominal pain, cold,,

and frequent colds.

Physical

MAJOR EFFECTS OF STRESS

Mental

• Decrease in

concentration and

memory,

indecisiveness, mind

racing or going blank,

confusion, loss of

sense of humor.

fears of specific types of animals

Emotional • Anxiety, nervousness, depression, anger,

worry, fear, irritability, short temper.

Emotional

Behavioral

• Nervous habits

(nail-biting, foot-

tapping),

increased eating,

smoking,

drinking, crying,

yelling bagasu, and

even throwing

things or hitting

Behavioral fear

Behavioural

What Are the Causes of Stress? -3

• There are two kinds of stress

• External

• Internal.

External stressors

1. Physical

environment

2. Social

3. Organizational

4. Major life events

5. Daily hassles

6. Religious

Physical environment: Increased Urbanization, Noise,

Bright lights, Heat,congested spaces.

Social: Rudeness, Bossiness or Aggressiveness on the

part of someone else, seclusion from society.

Organizational: Rules, Regulations,

Major life events: Death of a relative, Loss of job.

Daily hassles: Neighborhood problems, misplacing keys,

mechanical breakdowns of equipment etc.

Religous

Causes of Stress

Internal stressors

1. Lifestyle choices

2. Negative self-talk:

Lifestyle choices

• Habits of such as Tea, coffee,

Tobacco, Paan, not enough sleep,

Overloaded schedule.

Stop smoking•

Smoking effect on skin

Experts agree that giving up cigarettes is very difficult. But if you're telling yourself it's impossible, think again. It is posible

Tobaco effect on body

Drinking effect

Negative self-talk:

• Pessimistic thinking,

• Self-criticism,

• Over-analyzing

Mind traps:

• Unrealistic expectations,

• Taking things personally,

• All-or-nothing thinking,

• Rigid thinking.

STRESS MANAGEMENT

• The simple realization that you’re in control of your life

is the foundation of stress management.

• Managing stress is all about taking charge:

• taking charge of your thoughts,

• your emotions,

• your schedule,

• your environment,

• and the way you deal with problems.

STRESS MANAGEMENT

• Find the stressors in your life, learn to cope

with them. Imagine a stress-free life, create it;

think positive thoughts, be happy-that is the

art of managing stress

Change lifestyle habits

Decrease

• coffee,

• tea,

• colas,

• Chocolate.

• PAN MASALA

Black tea

• Research suggests black tea can help you recover

from stressful events more quickly

• Drink Water Often

. Drink Water Often

• You’ve probably heard this quite often, but it’s

really true:

• Drinking water is perhaps the easiest and best

way to lose weight fast and also stress reduce.

• Decrease consumption of

junk food

• Oranges & other fruits make the list for their

wealth of vitamin C.

• In one study done in people with

• high blood pressure, DIABEATS

• and Lipid cortical levels returned to normal more

quickly when people took vitamin C.

Be Sure You Get Enough Sunlight

Explore Your Creativity

Continue Your Treatment

Eat slowly.

• Regular exercise (at least 30 minutes,

hree times per week

• Aerobic exercise increases oxygen

• circulation, make you feel happy.

1. Adequate sleep .

1. Getting enough sleep helps keep your body and mind in top shape, making you better equipped to deal with any negative stressors

• MeditationThe relaxation response: bringing your nervous system back into balance

Change your thinking

1. Avoid isolation

• LEARN TO STAY ALERT

• TAKE RISK

Change stressful situations

1. Time management.

Learn better ways to manage

your time. You may get more

done with less stress if you

make a schedule. Think about

which things are most

important, and do those first.

• Money management

• I only spend money on what is

essential

• Money helps me do great and

wonderful things

• Problem-solving.

• Refute negative

thoughts.

• See problems as opportunities

Learn to relax

RELAAAAAAXIt's your body's opposite of stress, and it creates a sense of well-being and calm.

Change your thinking

• Update your

knowledge

Stress Management

LOOK AROUND. See if there really is something you can change or control in the situation

Avoid unnecessary stress

Learn how to say “No”– Know your limits and stick to them.

Avoid people who stress you out.

Take control of your environment.

Stress Management Strategy

Stress Management

Set realistic goals for yourself

Maintain Social Support

Stress Management

• Remove yourself

from the stressful

situation

.Give yourself a break if

only for a few moments

Stress Management

• Alcohol and drugs

can mask stress.

They don't help

deal with the

problems

Stress Management

• Do something for others

to help get your mind off

your self

• FIND HOBBIES

Don’t try to control the uncontrollable

• 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.

Learn to forgive

. Accept the fact that that

people make mistakes.

Learn to forgive

Watch others

• Observing how others deal

with stress can give you

valuable insight.

• Ask for help. People

who have a strong

network of family and

friends manage stress

better.

Avoid hot-button topics

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.

Healthy ways to relax and recharge

• LISTEN MUSIC

Play with a pet.

• Take a long bath.

Laugh and smile more

Remember you can

only change yourself

• Silence your phone at night

1 Don't stress when expectations are not met

2 Manage your anger

3 Push away negativity of any kind

4 Choose to keep quiet when you feel a

negative reaction

• Work in your garden

Fill mind with Positive thinking

social

• social situations that is extremely intrusive and

can have debilitating effects on personal and

professional relationships. Examples include fears

of public speaking, meeting new people, and

other social situations.

fears of specific types of animals

Solve the little problems

• Learning to solve everyday problems can

give you a sense of control. But avoiding

them can leave you feeling like you have

little control and that just adds to stress.

Be realistic

• Don't try to be perfect — no one is. And expecting

others to be perfect can add to your stress level,

too (not to mention put a lot of pressure on

them!). If you need help on something, like

schoolwork, ask for it.

Watch what you're thinking

• Your outlook, attitude, and thoughts

influence the way you see things

Stress management

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