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Transcript of STRESS MANAGEMENT
What is Stress?
How does stress affects us
1.) Tension, anxiety (nervousness), worry, or fear of the unknown and things we cannot control.
2.) Natural, physical and emotional reaction to a challenge.
3.) If stress lasts too long or happens too often, it can lead to more serious problems such as anxiety or depression, and physical health problems such as heart disease and obesity.
Stress is your body’s response to anything that disrupts your normal life and routines.
Your body responds to stressful events with an instinctive “fight or flight” response.
... at home
Death of a spouse, family, near relative or friend.
Injury or illness or any family member.
Marriage of self or family member.
Separation or divorce from partner.
Pregnancy or birth of a new baby.
Children's behavior or disobedience.
Children's educational performance.
Not sufficient money to raise your standard of living.
Loss of money in burglary, pick-pocketed or share market.
... at work
When you must meet the demands of the job.
Your relationship with co-workers.
Being in charge, and leading staff under you.
To train your staff and take work from them.
Support you don't receive from your boss, and co-workers.
Excessive work pressure.
To meet out deadlines.
To give new results.
Working overtime and on holidays.
Working most of the time, and not being able to spend time with loved ones.
... your own negative self- talk
Lack of self-esteem and not giving yourself enough credit.
... mind traps
Unrealistic expectations- cut yourself some break!
Taking things personally
All or no thinking
Somebody misunderstands you.
Setback to your position in society.
According to experts, stress is a burst of energy that basically advises you on what to do. In small doses, stress has many advantages. For instance, stress can help you meet daily challenges and motivates you to reach your goals. In fact, stress can help you accomplish tasks more efficiently. It can even boost memory.
Stress is also a vital warning system, producing the fight-or-flight response. When the brain perceives some kind of stress, it starts flooding the body with chemicals like epinephrine, norepinephrine and cortisol. This creates a variety of reactions such as an increase in blood pressure and heart rate. Plus, the senses suddenly have a laser-like focus so you can avoid physically stressful situations — such as jumping away from a moving car — and be safe.
In addition, there are various health benefits with a little bit of stress. Researchers believe that some stress can help to fortify the immune system. For instance, stress can improve how your heart works and protect your body from infection. In one study, individuals who experienced moderate levels of stress before surgery were able to recover faster than individuals who had low or high levels.
Sometimes Stress can be GOOD
HOW TO TAME STRESS
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 stress. Come up with an organized plan for handling stressful situations. Be careful not to overgeneralize 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.
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, binge 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.
"A diamond is just a piece of charcoal that handled stress exceptionally well."
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