BY TUGANAI BORINA

TOASTMASTERS INTERNATIONAL

ASTANA ALUMNI ASSOCIATION

ASTANA

Facts

“70% of all illnesses, both physical and mental,

is linked to the stress”

“Stress is the underlying factor in 75-90% of all physician visits”

- US Dept. of Health and Human Services

Hans Seyle

Stress is non-specific response of the body to any level of demand upon it

Richard Lazarus

Stress is a condition or feeling experienced when a person perceives that “demands exceed the personal and social resources the individual is able to mobilize

Unhealthy ways of coping with stress

Drinking too muchOvereating or undereatingWithdrawing from friends, familyUsing pills or drugs to relaxSleeping too muchZoning out for hours in front of TV or

computerTaking out stress on others

JUST LIKE ANY OTHER SKILLS, STRESS MANAGEMENT IS A SKILL

THAT YOU MUST MASTER

Stress management strategies

Change the situationChange the situation Change your reactionChange your reaction

Avoid the stressor

Alter the stressor

Adapt to the stressor

Accept the stressor

Dealing with stressful situations: The Four A’s

Stress Management Strategy #1Avoid unnecessary stress

Learn how to SAY

Avoid people who stress you out

Pare Down your to-do list

Distinguish between

“shoulds” and the “musts”

Stress management strategy#2Alter the situation

Express your feelings instead of bottling them up

Be willing to compromise

Stress management strategy#3Adapt to the stressor

Look at the big picture

Adjust your standards

Stress management strategy#4Accept the things you cant change

•Don’t try to control the uncontrollable

•Learn to forgive

“When everything seems to be going against you, remember that the airplane takes off

against the wind, not with it.”

Henry Ford