STRESS

MANAGEMENT
Lecture 2
 What is Stress?
 Stress can be
defined as our
mental, physical,
emotional, and
behavioral
reactions to any
demands or
threats.
 Cont’d
 Stress is very common – we all have
stress in our lives and there are
times when this is worse that others.
 Think of blood pressure – we all have
it, but if it becomes high we need to
do something about it!
The “Fight or Flight” Response
 The fight-or-flight
response, also known as
the acute stress response,
refers to the physiological
reaction that occurs when
in the presence of
something mentally or
physically terrifying. This
response is triggered by
the release of hormones
that prepare your body to
either stay and deal with a
threat or to run away to
safety.
 Identifying Stressors

Situations, activities, deviation

from norms, life transitions,
and relationships that cause
‘trauma’ to one’s physical,
emotional, or psychological
self.
 Not All Stress is Bad…
 Distress is a continuous experience of feeling
overwhelmed, oppressed, and behind in our
responsibilities. It is the all encompassing sense
of being imposed upon by difficulties with no light
at the end of the tunnel.
– Examples of distress include financial difficulties, conflicts in
relationships, excessive obligations, managing a chronic
illness, or experiencing a trauma.

 Eustress is the other form of stress that is

positive and beneficial. We may feel challenged,
but the sources of the stress are opportunities
that are meaningful to us. Eustress helps provide
us with energy and motivation to meet our
responsibilities and achieve our goals.
– Examples of eustress include graduating from college, getting
married, receiving a promotion, or changing jobs.
 Negative Effects of Stress
1. Physical
- Weight gain/loss
- Unexpected hair loss
- Heart palpitations
- High blood pressure
2. Emotional
- Mood swings
- Anxiety
- Can lead to depression
• Can also lead to unhealthy
coping strategies (i.e. alcohol,
drugs, etc)
 Why Do We "Stress Out"?
 For two major
reasons:
– We perceive a
situation as
dangerous, difficult,
or painful.
– We don't believe we
have the resources
to cope.
 Stress Warning Signals
 What are your "red
flags," or warning
signs, that stress is
creeping into your
life?
 If we keep pushing
ourselves, eventually
something inside of
use will send "red
flags," or warning
signs that stress is
becoming a problem.
 Suggestions for Managing Stress
 1.Find a support system. Find
someone to talk to about your
feelings and experiences.
 Cont’d
 2.Change your attitude. Find
other ways to think about stressful
situations.
– "Life is 10% what happens to us, and
90% how we react to it."
Cont’d
 3. Be realistic.
Set practical goals
for dealing with
situations and
solving problems.
– Develop realistic
expectations of
yourself and others.
 Cont’d
 4. Get organized
and take charge.
Being unorganized or
engaging in poor
planning often leads
to frustration or crisis
situations, which most
always leads to feeling
stressed.
– Plan your time, make a
schedule, establish your
priorities.
 Cont’d
 5.Take breaks, give yourself "me
time." Learn that taking time to
yourself for rejuvenation and
relaxation is just as important as
giving time to other activities.
– At minimum, take short breaks during
your busy day.
 Cont’d
 6.Take good care of yourself. Eat
properly, get regular rest, keep a
routine. Allow yourself to do
something you enjoy each day.
 Cont’d
 7. Learn to say
"no." Learn to pick
and choose which
things you will say
"yes" to and which
things you will not.
– Protect yourself by not
allowing yourself to
take on every request
or opportunity that
comes your way.
Cont’d
 8. Get regular
exercise.
Exercising
regularly can help
relieve some
symptoms of
depression and
stress, and help us
to maintain our
health.
 Cont’d
 9. Get a hobby, do
something different.
For a balanced lifestyle,
play is as important as
work.
 Cont’d
 10. Slow down. Know your limits and cut
down on the number of things you try to
do each day, particularly if you do not
have enough time for them or for yourself.
– Be realistic about what you can accomplish
effectively each day.
– Monitor your pace. Rushing through things
can lead to mistakes or poor performance.
Take the time you need to do a good job.
 Poorly done tasks can lead to added stress.
 Cont’d
 11. Laugh, use
humor. Do
something fun and
enjoyable such as
seeing a funny movie,
laughing with friends,
reading a humorous
book, or going to a
comedy show.
 Cont’d
 12.Learn to relax. Develop a
regular relaxation routine.
– Try yoga, meditation, or some simple
quiet time.
 Relaxation Exercises
 Many different kinds, but 2 are:
– Deep Breathing
– Visualization: Visualization is a nice
way of giving our minds and bodies a
"mini vacation."
 Reduce stress by improving
emotional intelligence
 Self Awareness – the
ability to recognise your emotions and
their impact on yourself and others
 Self-management- the
ability to control your emotions and
behaviour to adapt to changing
circumstances
 Social Awareness- the
ability to sense, understand, react
to others emotions and feel
comfortable socially
 Relationship
management – the ability
to inspire, influence and connect to
others and manage conflict
Benefits of Stress Management
 Physical health gets better
 more energy and stamina
 Emotions stabilized
 positiveattitude
 hopeful/happier

 Ability to focus improved

 able to learn and achieve
What is Stressful to You?
THANK YOU!