Stress Management Shilpa

INTRODUCTION
 Stress is a fact of life, wherever you are and whatever

you are doing. You cannot avoid stress, but you can learn
to manage it so it doesn’t manage you. Changes in our
lives—such as going to college, getting married.
 Keep in mind that changes that cause stress can also
benefit you.
 The world stress was originally used by Selyle in 1956 to
described the pressure experience by person in the
response to the life demand. for example, creates
personal-development opportunities—new challenges,
friends, and living arrangements.
DEFINATION
 Stress is mental tension caused by demanding,
taxing or burdensome circumstances. Stress
doesn't just affect our mental state and mood; it
affects our physical health as well.
 When we are very stressed, a hormone called
cortisol is released into our bloodstream,
suppressing the functioning of our immune,
digestive and reproductive systems.
 Stress is actually a survival response when our
body thinks that it is in danger.
A stressor is anything that causes the release of
stress hormones. There are two broad categories
of stressors: Physiological (or physical)
stressors and Psychological Stressors.
Physiological (or physical) stressors
 These are stressors that put strain on our
body?(i.e.: very cold/hot temperatures, injury,
chronic illness, or pain).
Psychological Stressors
 These are events, situations, individuals,
comments, or anything we interpret as negative
or threatening
TYPE OF STRESS
 Acute stress
 Chronic stress
 Episodic acute stress
 Acute stress deals with the pressures
of the near future or dealing with the
very recent past. This type of stress is
often misinterpreted for being a
negative connotation. While this is the
case in some circumstances, it is also a
good thing to have some acute stress in
life.
TYPE OF STRESS
 Chronic stress is unlike acute stress. It has a
wearing effect on people that can become a very
serious health risk if it continues over a long
period of time. Chronic stress can lead to memory
loss, damage spatial recognition and produce a
decreased drive of eating.
 Episodic acute stress. ... It is common for
people with acute stress reactions to be over
aroused, short-tempered, irritable, anxious and
tense. Often, they describe themselves as having
"a lot of nervous energy.
SOURCESS
 External stressors include major life events such
as job loss, loss of a loved one or demands placed
by the physical environment such as the
excessive lighting or noise.
 Internal stressors occur within us . Major life
changes. These changes can be positive, such as a
new marriage, a planned pregnancy, a promotion
or a new house.
Environment.
Unpredictable events.
Workplace.
Social.
SOURCESS
 Work Stress
 As we have studied so far in this chapter, we can
experience a number of possible stressors. We
can divide these stressors into personal stresses
and work stresses. Although we divide them for
purposes of ease, it is intuitive that if someone is
experiencing personal stress.
 Personal Stress
 While job stress is important to consider, stresses

in our personal life can cause issues in our job. In
this section, we will discuss some of the major
personal stressors.
EXAMPLES OF LIFE STRESSES ARE:
 The death of a loved one.

 Divorce.
 Loss of a job.
 Increase in financial obligations.
 Getting married.
 Moving to a new home.
 Chronic illness or injury.
 Emotional problems (depression, anxiety, anger,

grief, guilt, low self-esteem)
Elements of the Stress Cycle:
 Short-term focus
 Status-driven goals
 Outer-directed priorities
 Reactive decision-making
Positive Stress is simply the body's response to changes
that create taxing demands. The previously mentioned
Dr. Lazarus (building on Dr. Selye work) suggested
that there is a difference between eustress , which is a
term for positive stress, and distress, which refers to
negative stress.
Negative Stress Cycle The Stress Cycles. When
people talk about being "stressed out," it's usually
because they are caught in the Negative Stress Cycle.
There are important similarities between the Negative
Stress Cycle
TECHNIQUE OF STRESS MANAGEMENT
 Take a break from the stressor. It may seem

difficult to get away from a big work project, a
crying baby or a growing credit card bill. ...
 Exercise. ...
 Smile and laugh. ...
 Get social support. ...
 Meditate.
MEDITATION
 Meditation is a simple technique that, if
practiced for as few as 10 minutes each day, can
help you control stress, decrease anxiety, improve
cardiovascular health, and achieve a greater
capacity for relaxation.
 Although meditation has been practiced for
thousands of years, the meditative technique
called the "relaxation response" was pioneered in
the U.S. by Harvard doctor Herbert Benson in
the 1970s
YOGA NINDRA
 The concept of yoga nidra is ancient in Indian
traditions such as Hinduism and Buddhism.
Lord Krishna is associated with yoga Nidra in
the epic Mahabharata Yoga Nidra is a state in
which the body is completely relaxed, and the
practitioner becomes systematically and
increasingly aware of the inner world by
following a set of verbal instructions . This state
of consciousness is different from meditation in
which concentration on a single focus is required.
CLASS ACTIVITY: STRESS MANAGEMENT
CASE STUDY
 Document created by Bethany Gordon on Feb 9, 2017
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 The following case study can be used as an in-class
activity to initiate a discussion about stress management.
 James is on an academic scholarship that requires him to
maintain a certain grade point average. He’s had a rough
term and needs to do well on his finals to pull the grades
that will keep him on scholarship. James is often tense
regardless of exam schedules, but when he found out he
would have three finals on the same day, he had a
meltdown.
CASE STUDY
 First, he was angry that his schedule turned out this way,
and he complained bitterly about it to anyone who would
listen. Then he got into an argument with his roommate,
who was listening to music while James was trying to
study.
 The night before his exams, James studied at the library
all night. He skipped breakfast the next morning because
he wanted get to the classroom early. The teacher passed
out the test and James began to read it. He felt absolute
panic. All the typing on the page was running together, his
vision was blurred, and he couldn’t remember anything.
 The longer he sat there, the worse it got. Finally, he
decided to guess on the questions and get out of the room
as fast as he could. He was so upset that he skipped his
next two finals as well. He spent the rest of the day hiding
out in his bed, wondering what he was going to do and how
he was going to tell his mother he flunked out of school.
DISCUSSION QUESTIONS
 Is there anything James could have done to

handle this situation better?
 What was the cause of tension between James

and his roommate?
 What are some test-taking strategies that would
have helped him do better on the test?
 Should James approach his teachers about what
happened with his final exams? What would be
the best way for him to do this?
 If you were James's professor, how would you
handle this situation?

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INTRODUCTION

 Stress is a fact of life, wherever you are and whatever

 While job stress is important to consider, stresses

 The death of a loved one.

 Increase in financial obligations.

 Moving to a new home.

 Chronic illness or injury.

 Emotional problems (depression, anxiety, anger,

 Take a break from the stressor. It may seem

 Smile and laugh. ...

 Get social support. ...

 Is there anything James could have done to

 What was the cause of tension between James

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