Stress Management
Techniques to cope with Pressure
WHAT IS STRESS?
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Stress is a feeling of emotional
or physical tension.
Stress is your mind and body’s
response or reaction to a real or
imagined threat, event or
change.
stress usually occurs in
situations people consider
difficult or challenging. Different
people consider different
situations to be stressful.
The threat, event or change are
commonly called stressors.
Stressors can be internal
(thoughts, beliefs, attitudes or
external (loss, tragedy, change).
LEVELS OF STRESS
EUSTRESS
Eustress or positive
stress occurs when
your level of stress is
high enough to
motivate you to move
into action to get
things accomplished.
DISTRESS
Distress or negative stress occurs when
your level of stress is either too high or too
low and your body and/or mind begin to
respond negatively to the stressors.
Types of Stressors
Career Pressure
INJURY
illness
Environmental
Emotional
Physical
Physiologic Signs of Stress
Immediate Changes
•Increased cardiac
output
•Increased circulation
•Hyper alertness
•Increased blood
sugar
•Increased BP
•Increased sweating
•Decreased stored
energy
•Increased fatty
acids( full of fats)
Long Term Effects
•Increased breakdown of protein
•Increased blood glucose
•Decreased immune response
Emotional Signs of Stress
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Denial
Fear
Depression
Grief
Anger
Worry
Uncertainty
• Hopelessness
• Helplessness
• Feeling lost
• Wishing to hide
• Anxiety
• Panic
• Inappropriate
Emotions
Cognitive Signs & Symptoms
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Difficulty Making
Decisions
Confusion
Difficulty Naming Familiar
Items
Poor Concentration
Blaming Others
Memory Problems
Replaying Events Over &
Over
Behavioral Signs of Stress
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Withdrawal
Suspiciousness
Excessive Humor or
Silence
Increased Smoking,
Alcohol or Food
Change in Activity Level
Angry Outbursts
Crying Spells
Stress response contributes to:
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coronary artery
disease (blood related)
cancer
respiratory
disorders
unintentional
injuries
suicide
HOW TO OVERCOME STRESS
Organize your life:
¨ Manage your time
¨ Make to do lists
¨ Plan ahead
¨ Set mini goals
Take a break ¨ Learn to Plan
¨ Breath deeply
¨ Sit back and
relax
¨ Do something you
love
Communicate:
¨ Read a good book
¨ Express your
¨ Change your
emotions
surroundings
¨ Talk to a friend
¨ Learn to Play
¨ Eliminate negative
talk
¨ Cry
¨ Laugh
Practice Relaxation:
¨ Meditation
¨ Deep Breathing
¨ Get a Massage
¨ Visualization
¨ Take a Bath
¨ Try saying the Serenity Prayer
Stretch
¨ Stand up and reach
up
¨ Neck stretch: roll
your head in a half circle,
starting at one
side, then dropping
your chin to your
chest, then to the
other side
¨ Watch a cat stretch
and do the same
Other stress management tips:
¨ Learn to live one day at a time
¨ Improve your appearance
¨ Do something for someone else
(volunteer work)
¨ Allow yourself private time everyday
¨ Learn to forgive and forget
¨ Watch a good movie
¨ Listen too your favorite music
¨ Eat well
¨ Be a positive person
¨ Avoid unnecessary competition