The document defines stress as the body's response to physical or emotional changes and pressure from demands that exceed available resources. It discusses types of stress like acute short-term stress and chronic long-term stress and their effects. Stress management techniques include changing thinking through reframing and positive thinking, changing behavior such as assertiveness and time management, and changing lifestyle habits like diet, exercise, and relaxation activities. The overall message is that stress can be managed effectively through various cognitive, behavioral, and lifestyle strategies.

1. MAJ APARNA
STRESS MANAGEMENT

2. OVERVIEW
 Definition
 Kinds of stressors
 Types of stress
 Effects of stress
 Stress management techniques

3. WHAT IS STRESS
 STRESS IS THE BODY’S RESPONSE TO ANY PHYSICAL
OR EMOTIONAL CHANGES IN LIFE
 STRESS IS DEFINED AS THE PRESSURE EXPERIENCED
BY A PERSON TO LIFE DEMANDS { STRESSORS }

4. S = P > R
 STRESS OCCURS WHEN PRESSURE IS GREATER THAN
RESOURCE

5. KINDS OF STRESSORS
 EXTERNAL STRESSOR
 INTERNAL STRESSOR

6. EXTERNAL STRESSOR
 PHYSICAL ENVIRONMENT
 SOCIAL INTERACTION
 ORGANISATIONAL
 MAJOR LIFE EVENTS
 DAILY HASSELS

7. INTERNAL STRESSOR
 LIFE STYLE CHOICES
 NEGATIVE SELF TALK
 MIND TRAPS
 PERSONALITY TRAITS

8. Types of stress
 Eustress . Acute stress
 Distress . Chronic stress

9. Eustress {positive stress}
 Has following characteristics
Motivates
Is short term
Is perceived as within our coping abilities
Feels exciting
Improves performance
Energizes you into motion

10. DISTRESS { NEGATIVE STRESS }
 Cause anxiety or concern.
 Can be short- or – long term .
 It is perceived as outside of our coping abilities.
 Feels unpleasant .
 Decreases performance.
 Can lead to mental and physical problems.

11. ACUTE STRESS
 Is usually for short time .
 It may be due to work pressure ,meeting deadlines
,over exertion , increased physical activity etc.
 Symptoms of this type of stress are headache ,
stomach problems , raised heart beat , muscle aches
or body pain.

12. CHRONIC STRESS
 It is prolonged stress that exists for weeks months or
years .
 People suffering from this type of stress get used to it
and may even not realise that they are under chronic
stress .
 It is very harmful to their health .

13. EFFECTS OF STRESS
Short term effects of stress
Physical changes – increased heart rate and
blood pressure

14. EFFECTS OF STRESS
 Psychological changes :
It includes lack of concentration .
Muscle ache head ache.
Insomnia.
Inability to make decision .
Forgetfulness.
confusion.
Faster breathing.

15. EFFECTS OF STRESS
 Emotional changes
Anxiety .
Nervousness .
Frustration .
Anger .
Irritability .

16. EFFECTS OF STRESS
 Behavioural symptoms
Nail biting .
Smoking .
Drinking .
Throwing things .

17. LONG TERM EFFECTS
 Behavioural changes
 fearfulness .
 obesity .
Alcoholism.
Drug addiction .

18. LONG TERM EFFECTS
 Physiological changes
Hypertension
Heart disease
Skin Disease
Cancers

19. LONG TERM EFFECTS OF STRESS
 EMOTIONAL CHANGES
CHRONIC ANXIETY
DEPRESSION
FEAR AND PHOBIA
PERSONALITY CHANGES
MENTAL DISORDER

20. STRESS MANAGEMENT TECHNIQUES
 CHANGE YOUR THINKING
 CHANGE YOUR BEHAVIOUR
 CHANGE YOUR LIFE STYLE

21. CHANGE YOUR THINKING
 REFRAMING
 POSITIVE THINKING

22. RE-FRAMING
 Re-framing is a technique to change the way you
look at things in order to feel better about them.
 Helps you view things in a different light and less
stressful way.

23. POSITIVE THINKING
 Stress leaves us vulnerable to negative suggestion
so focus on positives.
Focus on your strength
Learn from the stress you are under .
Look for opportunities .
Seek out the positive – make a change.

24. CHANGE YOUR BEHAVIOUR
 Be assertive
 Get organised
 Ventilation
 Humour
 Diversion and distraction.

25. BE ASSERTIVE
 Assertiveness helps to mange stressful situations ,
and will ,in time help to reduce their frequency.

26. GET ORGANISED
 Poor organisation is the most common cause of
stress .
 Structure approaches offer security against “out of
blue” problems.
 Prioritising objectives , duties and activities makes
them manageable and achievable .
 Do not overload your mind
 Organisation will help to avoid personal and
professional chaos.

27. TIME MANAGEMENT
 Make a list
What must be done
What should be done
What you would like to do
 Cut out time wasting
 Learn to drop unimportant activities
 Say no or delegate
 Plan your day
 set achievable goals
 Don’t waste time making excuses for not doing something

28. VENTILATION
 A problem shared is a problem halved.
 Writing a diary or notes may help release feelings

29. HUMOUR
 Good stress reducer
 Applies at home and work
 Relieves muscular tension
 Improves breathing
 Pumps endorphins into the blood stream – the
body’s natural pain killer.

30. DIVERSION AND DISTRACTION
 Take time out .
 Get away things that bother you .
 Clam down .
 Think logically .

31. CHANGE YOUR LIFESTYLE
 Diet .
 Smoking and alcohol
 Exercise
 Sleep
 Leisure
 Relaxation

32. ALTERNATIVES
 Conventional medicine .
 Counselling and psychotherapy.
 relaxation .
 Meditation.
 Yoga.
 Aroma therapy.
 Bio feedback.
 hypno therapy .
 Religious therapy .

33. A B C OF STRESS
MANAGEMENT
 Always take time for yourself at least 30 min /day
 Be aware of your own stress meter , know when to step back
and cool down.
 Concentrate on controlling your own situations ,without
controlling everybody else
 Daily exercise will burn off stress chemicals

34.  Eat lots of fresh fruits, veggies and water , give your body
the best for it to perform at its best.
 Forgive others, do not hold grudges and be tolerant
 Gain perspective on things, how important is the issue
 Have fun and do not be afraid to share your feelings with
others .
 Identify stressor and plan to deal with them better.
 Judge your own performance realistically ; do not set goals
out of your own reach .
 Limit alcohols and other stimulants, they affect your
perception and behaviour

35.  Manage money well , seek advice and save at least 10 %
of what you earn.
 No is a word you need to learn to use without feeling guilty.
 Outdoor activities by yourself or with friends and families
can be great way to relax .
 Play your favourite music rather than watching tv.
 Quit smoking ; it is stressing your body daily not to mention
killing you too.
 Relationships; nurture and enjoy them , learn to listen more
and talk less.

36.  Sleep well
 Treat yourself once a week with a massage dinner out and
movies .
 Understand things from other person point of view.
 Verify information from the source before exploding .
 Worry less; it really doesn’t get things completed better or
quicker.
 Yearly goal setting; plan what you want to achieve based
on your priorities in your carrier , relationship etc. .
 Zest for life ; each day is a gift, smile and be thankful that
you are the part of the bigger picture .

37. The greatest weapon against STRESS is
our ability to choose one thought over
another