2. Group
4
Topic
strategies of stress
Submitted To
Madam Tahira Shamshad
Submitted By
Nosheen Zahir Roll # 18
Nazish Agha
Roll # 20
Fahad Bashir Roll # 16
iram zahir
Roll#11

3. STRATEGIES
OF STRESS

4. STRESS AND TECHNIQUES TO COPE IT:
Stress is a feeling we have when we react to events that don’t make us feel
very good. Such events can happen at school, like a test or examination, at
your office, like getting a new boss or in your private life, like preparing
for a divorce.
 Our body has certain hormones that it releases during times of stress. in
this period more adrenalin gets into your blood. The hormones make
your heartbeat go up and change your blood pressure and the way you
breathe. Blood vessels become wider and let more blood pass through.
Our body heats up and produces sweat to cool it down.
 Stress response is what your body does to fight stress. It makes you
handle stress and do well during such situations. Stress response
happens, for example, when you are in a car and step on the brakes to
avoid an accident. Or when you are the one chosen to shoot a penalty in
a football game that may decide if you win or lose.

5.  Stress can also be long term, like preparing for a difficult
exam or having private problems with your parents,
teachers or friends. Stresses happen when you work too
much and don’t have the time to relax. These long terms
stresses keeps your body alert and pump hormones into
your bloodstream for a longer time. This can hurt your
body, make you tired and weaken your immune system.
 Although the right amount of stress can be good, too
much stress is not. A little stress can motivate you to
study hard. But if stress lasts too long your body can not
cope with it any more. Some people overact stress and
even make small problems seem difficult to solve. They
feel worried, upset and anxious all the time.

6. SIGNS OF STRESS
 People who are experiencing long term stress may have the
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following symptoms:
Panic attacks
The following of constant pressure on them
They change moods quickly
Stomach problems, headaches
Sleeping problems
Drink too much alcohol
Smoking
Depression
Understanding Stress – Learn to recognize the signs and
symptoms of stress and take steps to relieve its harmful
effects.

7.  Stress at Work – Excessive
stress can interfere with your
productivity and reduce your
physical and emotional health.
Learn tips for keeping job stress
in check.
 Job Loss and Unemployment
Stress – Find tips for staying
positive during your job search
and maintaining your spirits in
tough times.
 Care giving Stress & Burnout –
Family care giving can be
stressful, especially if you don't
take care of yourself. Find tips
for recharging and finding
balance.

8. DIAGNOSIS OF STRESS
A good primary care physician (GP - General Practitioner)
should be able to diagnose stress based on the patient's
symptoms alone. Some doctors may wish to run some
tests, such as a blood or urine, or a health assessment.
The diagnosis of stress depends on many factors and is
complex, say experts. A wide range of approaches to
stress diagnosis have been used by health care
professionals, such as the use of questionnaires,
biochemical measures, and physiological techniques.
Experts add that the majority of these methods are
subject to experimental error and should be viewed with
caution. The most practicable way to diagnose stress and
its effects on a person is through a comprehensive, stressoriented, face-to-face interview.

9. STRESS MANAGEMENT STRATEGY #1: AVOID
UNNECESSARY STRESS (ANALYZE SITUATION)
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Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be
addressed. You may be surprised, however by the number of stressors in your life that you can
eliminate.
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LEARN HOW TO SAY “NO” knows your limits and stick to them. Whether in your personal
or professional life, refuse to accept added responsibilities when you are close to reaching
them. Taking on more than you can handle is a surefire recipe for stress.
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AVOID PEOPLE WHO STRESS YOU OUT-if someone consistently causes stress in your life
and you can’t turn the relationship around, limit the amount of time you spend with that person
or end the relationship entirely.
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TAKE CONTROL OF YOUR ENVIRONMENT-if the evening news makes you anxious turns
the TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the
market is an unpleasant chore, do your grocery shopping online.
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AVOID HOT-BUTTON TOPICS-if you get upset over religion or politics, cross them off your
conversation list. If you repeatedly argue about the same subject with the same people, stop
bringing it up or excuse yourself when it’s the topic of discussion.
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PARE DOWN YOUR TO-DO LIST-analyze your schedule, responsibilities, and daily tasks. If
you’ve got too much on your plate, distinguish between the “should” and the “musts”. Drop
tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.

10. STRESS MANAGEMENT STRATEGY # 2: ALTER
THE SITUATION
 If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to
change things so the problem doesn’t present itself in the future. Often, this involves
changing the way you communicate and operate in your daily life.
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EXPRESS YOUR FEELINGS INSTEAD OF BOTTLING THEM UP. If someone or
something is bothering you, communicate your concerns in an open and respectful
way. If you don’t voice your feelings, resentment will build and the situation will
likely remain the same.
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BE WILLING TO COMPROMISE-when you ask someone to change their behavior,
be willing to do the same, if you both are willing to bend at least a little, you’ll have a
good chance of finding a happy middle ground.
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BE MORE ASSERTIVE. Don’t take a backseats in your own life. Deal with
problems head on, doing your best to anticipate and prevent them. If you’ve got an
exam to study for and you chatty roommate just got home, say up front that you only
have five minutes to talk.
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MANAGE YOUR TIME BETTER. Poor time management can cause a lot of stress.
When you are stretched thin too and running behind it is hard to stay calm and
focused. But if you plan ahead and make show you do not over extend yourselves,
you can alter the amount of stress you are under.

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STRESS MANAGEMENT STRATEGY #3: ADAPT TO THE
STRESSOR(CHANGE YOURSELF
If you cannot change the stressor, change yourself. You can adapt the stressful
situation and regain your sense of control by changing your expectation and
attitude.
REFRAME PROBLEM
Try to view stressful situation from a more positive perspective rather than
fuming about a traffic jam, look at it as an opportunity to pause and regroup,
Liston to your favorite radio station, or enjoy some alone time.
LOOK AT THE BIG PICTURE
Take perspective of the stressful situation. Ask yourself how important it will be
in the long run. Will it matter in a month? A year? Is it really worth getting upset
over? If the answer is no, focus your time and energy elsewhere.
ADJUST YOUR STANDERS
Perfectionism is a major source of avoidable stress. Stop setting yourself up for
failure by demanding perfection. Set reasonable standards for yourself and other,
and learn to be okay with “good enough”.
FOCUSS ON THE POSITIVE
When stress is getting you down, take a moment to reflect on all the things you
appreciate in your life, Including your own positive qualities and gift. This
simple strategy can help you keep thing in perspective.

12. STRESS MANAGEMENT STRATEGY #4: ACCEPT THE
THING YOU CANNOT CHANGE
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Some sources of stress are unavoidable. You cannot prevent or change stressor such as the
death of a loved one, a serious illness, or a national recession, in such cases, the best way to
cope with stress is to accept thing as they are. Acceptance may be difficult, but in the long run,
it’s easier than railing against a situation you cannot change.
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DON’T TRY TO CONTRO THE UNCONTROLABLE
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Many things in life are beyond our control particularly the behavior of other people. Rather
than stressing out over them, focus on the things you can control such as the way you choose to
react to problem.
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LOOK FOR THE UPSIDE
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As the saying goes, “what does not kill us makes us stronger. “When facing major challenges,
try to look at them as opportunities for personal growth. If your own poor choices contributed
to a stressful situation, reflect on them and learn from your mistakes.
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SHARE YOUR FEELINGS.
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Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going
to through can be very cathartic, even if there’s nothing you can do to alter the stressful
situation.
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LEARN TO FORGIVE.
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Accept the fact that we live in an imperfect world and that people make mistakes. Let go of
anger and resentments. Free yourself from negative energy by forgiving and moving on.

13. STRESS MANAGEMENT#5: MAKE TIME FOR FUN
AND RELAXATION
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Beyond a take – charge approach and a positive attitude, you can reduce stress in your life by nurturing
yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s
stressor when they inevitably come.
HEALTHY WAY TO RELAX AND RECHARGE
Go for a walk
Spend time in nature
Call a good friend
Sweat out tension with a good workout
Write in your journal
Take a long bath
Light scented candles
Watch a comedy
Listen to music
Get a message
Curl up with a good book
Work in your garden
Play with a pet
Savor a warm cup of coffee or tea
Don’t get so caught up in the hustle and bustle of life that you get to take care of your own needs.
Nurturing yourself is a necessity, not a luxury

14.  SET ASIDE RELAXATION TIME.
Include rest and relaxation in your daily schedule. Don’t allow
other obligations to encroach. This is your time to take a break
from all responsibilities and recharge your batteries.
 CONNECT WITH OTHERS
Spend time with positive people who enhance your life. A strong
support system with buffer you from the negative effects of
stress.
 DO SOMETHING YOU ENJOY EVERY DAY.
Make time for leisure activities that bring you joy, whether it be
stargazing, playing the piano, or working on your bike.
 KEEP YOUR SENSE OF HUMOR.
This includes the ability to laugh at yourself. The act of laughing
helps your body fight stress in a number of ways.

15. STRESS MANAGEMENT STRATEGY#6: ADOPT A HEALTHY
LIFESTYLE.
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You can increase your resistance to stress by strengthening your physical health.
EXERCISE REGULARLY.
Physical activity plays a key role in reducing and preventing the effects of stress.
Make time for at least 30 minutes of exercise, three times per week. Nothing beats
aerobic exercise for releasing pent-up stress and tension.
EAT A HEALTHY DIET.
Well-nourished bodies are better prepared to cope with stress, so be mindful of what
you eat. Start your day right with breakfast, and keep your energy up and your mind
clear with balanced, nutritious meals throughout the day.
REDUCE CAFFEINE AND SUGAR.
The temporary “highs” caffeine and sugar provide often end in with a crash in mood
and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar
snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
AVOID ALCOHOL, CIGARETTES, AND DRUGS.
Self-medicating with alcohol or drugs may provide an easy escape from stress, but
the relief is only temporary. Don’t avoid or mask the issue at hand; deal with
problems head on and with a clear mind.
GET ENOUGH SLEEP.
Adequate sleep fuels your mind, as well as your body. Feeling tired will increase
your stress because it may cause you to think irrationally

16. RELAXATION TECHNIQUES
 Relaxation Techniques – By practicing techniques that activate your
body’s relaxation response you can effectively combat stress and ease
tension.
 Stress Relief in the Moment – Identify your own stress responses and
learn how to quickly and effectively reduce stress in the middle of any
challenging situation.
 How to Stop Worrying –You can break the habit of chronic worrying by
training your brain to stay calm and overcome persistent doubts and
fears.
 Stress Relief Guide – Learn more about stress challenges that you can
learn to cope with.

17. HOW TO TAME YOUR STRESS?
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Perform diaphragmatic or “deep breathing” exercises.
Lie face down on the floor and begin breathing deeply and slowly, with your hands
resting under your face. Do this for five minutes.
Sit in a reclining chair. Put a hand on your abdomen and a hand on your chest. As you
breathe, make sure the hand on your abdomen is moving up and down rather than one
on your chest. If the hand on your abdomen is moving you are breathing deeply and
slowly.
Try progressive muscle relaxation or “deep muscle” relaxation. Progressively tense and
relax each muscle group in your body. Learn the difference between muscle tension and
relaxation.
Meditate. Use visualization or guided imagery to help you learn to be one with your
thoughts. Sit quietly with your eyes closed; imagining the sights, sounds and smells of
your favorite place, such as a beach or mountain retreat.
Exercise regularly or take up yoga.
Consult a psychologist about the use of biofeedback.
Make time for music, art or other hobbies that help relax and distract you.
Learn to identify and monitor stressors. Come up with an organized plan for handling
stressful situations. Be careful not to over generalize negative reactions to things.
Make a list of the important things you need to handle each day. Try to follow the list so
you feel organized and on top of things. Put together a coping plan step by step so you
have a sense of mastery.

18. HOW TO TAME YOUR STRESS?
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Keep an eye on things that might suggest you’re not coping well. For example, are you
smoking or drinking more, or sleeping less?
Keep a list of the large and little hassles in your day versus the major stressful events in
your life. This helps you focus on the fact that you’re keeping track of and managing
those as well as you can.
Set aside a time every day to work on relaxation.
Avoid using caffeine, alcohol, nicotine, junk food, eating and other drugs as your
primary means for coping with stress. While they can be helpful once in awhile, using
them as your only or usual method will result in longer-term problems, such as weight
problems or alcoholism.
Learn to just say, “No” occasionally. It won’t hurt other people’s feelings as much as
you think and is simply a method to be more assertive in your own life, to better help
you meet your own needs.
Get the right amount of sleep. For most people, this is seven to nine hours a night.
Cultivate a sense of humor; laugh.
Research has shown that having a close, confiding relationship protects you from many
stresses.
Don’t run from your problems! This only makes them worse.
Talk to your family and friends. See if they can help.