This document discusses stress, its causes and effects, and strategies for managing stress. It defines stress as the reaction people have to excessive pressure, and classifies stress into short-term acute stress and long-term chronic stress. The effects of stress can be physical, emotional, behavioral, and cognitive in both the short-term and long-term. Stress management strategies include awareness, organization, visualization, avoiding procrastination, being realistic, self-care like sleep, diet and exercise. Unhealthy coping mechanisms are also discussed, as well as the advantages of effective stress management.
2. WHAT IS STRESS ?
Stress is the reaction people have to excessive
pressure or other types of demand placed upon
them. It arises when they worry that they can't
cope.
The "Wear and Tear" our bodies experience as we
adjust to our continually changing environment
Condition or feeling experienced when a person
perceives that demands exceed the personal and
social resources the individual is able to mobilize
Can HELP or HINDER depending on how we react
to it
3. It has physical and emotional effects on us and can
create positive and negative feelings.
Eustress:- Eustress is the positive stress that
stimulates a person to function better. This is
called as friendly stress or positive stress.• It has a
good influence on human in terms of physical and
mental ability.
Distress:-Distress is a negative stress that may
causeillness.This is also called as harmful
stress.Negative stress could be also described as
aburning out.
4. CLASSIFICATION OF STRESS:
Stress can be classified as
Short term (acute) stress:-Acute stress is the reaction
to an immediate threat, commonly known as fight or
fIght response. Common acute stress includes -
noise,crowding, isolation, hunger, danger, infection.etc.
Long term (chronic) stress:- • In day to day life
persons faces different stressful situations, which are
not short, lived.The stress becomes chronic when an
individual tries to suppress it. Common chronic stressor
includes;• Ongoing highly pressured work• long term
relationship problems• loneliness
5. EFFECTS OF STRESS:
The effects of stress generally fall in categories
Short term effects of stress:
1. Physical changes: Physical symptoms
are usually triggered by arousal of autonomic
nervous system and includes increase in heart
rate and blood pressure
2. Psychological changes : It includes lack
of concentration, Muscle ache, Headache, and
Insomnia. Loss of memory, inability to make
decision,Forgetfulness, Confusion, Faster
breathing,
6. 3. Emotional changes:- Emotional
response may include Anxiety,
Nervousness, Frustration, Anger, Irritability
4. Behavioral symptoms:-Impact of
stress also affects the behavior and
present as pacing, Fidgety movement, Nail
biting, Smoking, Drinking, and Throwing
things
7. Long term effects of stress:
1. Behavioural changes:- behavioural
disorders like, fearfulness, Obesity,
Alcoholism, Drugs addiction.
2. Physiological changes:- physiological
disorders like, Hypertension,Heart
diseases, skin diseases ,even cancer.
8. 3.Emotional changes:- Emotional
disorders like, Chronic anxiety, depression,
fear and phobia, Mental disorder,
Personality changes.
4.Cognitive changes:- Cognitive
disorders like, Memory problem , Obsessive
thoughts, Sleep disorder.
9. STRESS MANAGEMENT:•
Stress management involves the use of
the coping strategies in response to
stressfulsituations. Coping strategies are
adaptive whenthey protect the
individual from harm or strengthen the
individual's ability to meetchallenging
situation.
10. Strategies of coping with stress;
Awareness;-The initial step in
managing stress In awareness-to
become aware of the factors that
create stress and the feeling
associated with astressful response.
As one can become awareof stressors,
he or she can omit, avoid, or accept
them.
11. Got organized; Coping with stress is
all about planning. You can plan to fall
or plan to succeed. Organized time for
work, family, hobbies, spiritual
time,time with friends and time alone,
time forexercise and time for
relaxation
12. Visualized the best
outcome;-Coping with stress
knows how to deal with a
stressful situation before it
occurs. Rehearse how you are
going to handle it. Picture
yourself being successful in
coping with stress.
13. Don't postpone action;-One of the
best strategies for coping withstress
is not to put off actions until
tomorrow if you can do it today.
Coping with stress become more
difficult when you defer. Do your
least favorite chores first, followed
by rewards.
14. Be realistic;-Set realistic goals.
Emphasize quality over quantity. Work
at a leisurely pace, taking breaks
often.
Sleep, eat, and exercise;-Coping with
stress is all about treating yourbody
properly. Eat food that nourish
you,exercise and get plenty of sleep.
15. UNHEALTHY WAYS OF COPING WITH STRESS
Smoking
Drinking too much
Over eating or under eating
Using pills or drugs to relax
Sleeping to much
Withdrawing from friends, family, and activities
Zoning out for hours in front of the T.V
orcomputer.
Taking your stress out on others (lashing out,angry
outbursts, physical violence)
16. Advantages of stress management
Effectively managing stress improved
overall health
Stress management programs are drug-
free.
stress management programs put you in
charge and give you a sense of control
leads to enhanced self-esteem,
Less likelihood of depression, and
An overall improvement in quality of life
