Slide 1

STRESSSTRESS AND STRESS MANAGEMENT

Definition Dr. Hans Selye, one of the leading authorities on the concept of stress, described stress as "the rate of all wear and tear caused by life."

What is stress?

Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. When you sense dangerwhether its real or imaginedthe body's defenses kick into high gear in a rapid, automatic process known as the fight-or-flight-or-freeze reaction, or the stress response.

The Bodys Stress Response

When you perceive a threat, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol. These hormones rouse the body for emergency action.Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time, and enhance your focuspreparing you to either fight or flee from the danger at hand.

Stress management

Stress management refers to the wide spectrum of techniques and psychotherapies aimed at controlling a person's levels of stress, especially chronic stress, usually for the purpose of improving everyday functioning.

How to Reduce, Prevent, and Cope with Stress

It may seem that theres nothing you can do about stress. The bills wont stop coming, there will never be more hours in the day, and your career and family responsibilities will always be demanding. But you have more control than you might think. In fact, the simple realization that youre in control of your life is the foundation of stress management. Managing stress is all about taking charge: of your thoughts, emotions, schedule, and the way you deal with problems.

How to Reduce, Prevent, and Cope with Stress1. Identify the sources of stress in your life.> To identify your true sources of stress, look closely at your habits, attitude, and excuses:Do you explain away stress as temporary (I just have a million things going on right now) even though you cant remember the last time you took a breather? Do you define stress as an integral part of your work or home life (Things are always crazy around here) or as a part of your personality (I have a lot of nervous energy, thats all). Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional? Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

2. Start a Stress Journal A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down:What caused your stress (make a guess if youre unsure)How you felt, both physically and emotionallyHow you acted in responseWhat you did to make yourself feel better

3. Look at how you currently cope with stress Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem.

Unhealthy ways of coping with stress

These coping strategies may temporarily reduce stress, but they cause more damage in the long run:SmokingDrinking too much Overeating or undereatingZoning out for hours in front of the TV or computerWithdrawing from friends, family, and activitiesUsing pills or drugs to relaxSleeping too muchProcrastinatingFilling up every minute of the day to avoid facing problemsTaking out your stress on others (lashing out, angry outbursts, physical violence)

Dealing with Stressful Situations: The Four As

Change the situation:Avoid the stressorAlter the stressor Change your reaction: Adapt to the stressorAccept the stressorStress management strategy 1: Avoid unnecessary stress2: Alter the situation3: Adapt to the stressor4: Accept the things you cant change5: Make time for fun and relaxation6: Adopt a healthy lifestyle7: Adjusting Your Attitude

Once youve mastered these core skills youll have the confidence to face stressful challenges, knowing that youll always be able to rapidly bring yourself back into balance.

THANK YOU