It may seem that there’s nothing you can do about stress. The bills won’t 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 you’re 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

1. Are You
Stressed?

2. What is your definition of
S T R E S S

3. Stress is the body's reaction to a
change that requires a
physical, mental or emotional
adjustment or response.

4. Stress can come from any situation or thought that
makes you feel frustrated, angry, nervous, or
anxious.
Stress is caused by an existing stress-causing factor
or "stressor”.

5.  Worry
 Tense
 Tired
 Frightened
 Elated
 Depressed
 Anxious
 Anger
Stress Feelings

6. The Body Reactions
Increased
gland activity
Body poised
for actionElevated blood
pressure
Increase heart
beat/breath-
Fight or flight
respond
Biological
changes

7. External Stressors
 Social interaction
 Organizational
 Major life events
 Physical environment
 Daily hassles

8. Physical Environment

9. Social Interaction

10. Organizational

11. Major Life Events

12. Daily Hassle

13. Internal Stressors
 Life Style choices
 Negative self-talk
 Mind traps
 Personality traits

14. Lifestyle Choices

15. Negative Self Talks

16. Mind Traps

17. Personality Traits

18. Kind of Stress
(-) Stress
(+) Stress

19. Symptoms of Stress
 Physical
 Mental
 Emotional
 Behavioral

20. Physical Symptoms
 Sleep pattern change
 Fatigue
 Digestion changes
 Loss of sexual drive
 Headache
 Infection
 Infection
 Dizziness
 Fainting
 Sweating trembling
 Palpitation
 Missed heartbeats

21. Mental Symptoms
 Lack of concentration
 Memory lapse
 Confusion
 Difficulty in decision
making
 Disorientation
 Panic attacks

22. Emotional Symptoms
 Bouts of depression
 Impatience
 Fit of rage
 Tearfulness
 Deterioration of personal hygiene and appearance

23. Behavioral Symptoms
 Appetite change
 Eating disorder
 Increased intake of
alcohol or drugs
 Restlessness
 Hypochondria
 Nail biting
 Fidgeting habit

24. ABC to Manage Stress
 A – Awareness
 B – Balance
 C - Control

25. A - Awareness
 What causes you stress?
 Why it causes you stress?
 How do you react?
 What level of stress you endure

26. B - Balance
 There is a fine line between POSITIVE
and NEGATIVE stress
 How much can you cope with before
it turns negative?

27. C - Control
 What can you do to combat the
negative effects of Stress?
 How can you minimize the impact of
Stressors?

28. Change Your Behavior
 Be assertive
 Get organized
 Ventilation
 Humor
 Diversion and
distraction

29. Equality & Basic Rights
 Right to express my feelings
 Right to express my opinion
 Right to say yes/no
 Right to change my mind
 Right to be ME

30. Assertive Skills
 Maintain eye contact
 Steady body language
 Sit / stand with poise
 Maintain voice modulation
 Communicate concisely
 I think/ I feel

31. Benefits
 High self- esteem
 Lower self conscious
 Less anxious
 Manage emotions
 Self appreciation
 Self control

32. Get Organized
 Structured approach
 Prioritize objectives
 Don’t over-load your mind
 Work-life balance

33. Humour
 Good stress- reducer
 Applies at home and work
 Relieves muscular tension
 Improves breathing
 Pumps endorphins into the
 blood stream
 Body’s natural pain-killer

34. Diversions & Distractions
 Take time out
 Get away from things
 that bothers you
 Think logically
 Pragmatic approach
 Calm down

35. Change your Lifestyle
 Diet
 Smoking and alcohol
 Exercise
 Sound sleep
 Leisure
 Relaxation
 Socialize