STRESS MANAGEMENT
NAME :- MANAS RANJAN RANA
CLASS :- XB
ROLL NO :- 30
NAME OF TEACHER :- Mr MANOJ KUMAR BARIK
SCHOOL :- KENDRIYA VIDYALAYA PARADEEP PORT
What is Stress?
“Stress is the emotional and physical strain caused by
our response to pressure from the outside world.”
Stress is also:
*A necessary part of our daily lives.
*Defined as anythintg that stimulates us
to act, think, or react.
*Simple or extreme.
*Necessary in order to force us to accomplish certain tasks.
*Without stress, our bodies wouldn't react at all, even in
times of extreme danger.
Sources of Stress may include:
pace / variety / meaningfulness of work
workload (overload and underload)
role conflict (conflicting job demands, multiple
.
supervisors/managers)
career development opportunities
role ambiguity (lack of clarity about responsibilities,
expectations, etc.)
Sources of Stress may also include..
Balancing home and work life.
What are signs of Stress?
Tension
Irritability
Inability to concentrate
Feeling excessively tired
Trouble sleeping
Signs ….
Increased blood pressure
Difficulty breathing
Stomach upset
Sweating palms
Tight muscles that may cause pain and trembling
High Stress Levels Can Lead To:
Chronic health problems including:
cardiovascular disease
musculoskeletal disorders
psychological disorders
Stress Relief Techniques
•Mental
•Physical
Mental Stress Relief Techniques:-
Stress management starts with indentifying the sources of stress in our life. To do so we
need to look closely at our habits, attitude and excuses. Until we accept responsibility for
the role we play, our stress levels will remain out of our control.
Avoid unnecessary stress
Alter the situation
Accept things you can’t change
Expect ongoing change; understand the stages
TYPES OF STRESS
EUSTRESS :-* Use stress in constructive way
*High stress, increase sports performance
DISTRESS :- Can lead to behavioural , physical and mental
problems.
High stress , decrease sports performance
What Are Some Examples of Eustress ?
* Winning first place in a competition or race
• Getting a job
• Love
• Starting school
• Holidays
STRESS MANAGEMENT TECHNIQUES
Maintain a positive attitude
Try to maintain a positive attitude
and minimize negativity
Avoid complaining, criticizing and gossiping
(take the challenge – A Complaint Free [Link])
Don’ t sweat the small stuff:
•Quote from 113 year old man in response to a question about the secret
of his longevity:“When it rains, I let it”
•It takes a real storm in the average person’s life to make him realize how
much worrying he has done over the squalls. –Author Unknown
•I’ve had many troubles in my life but the worst of them never came. –
James Garfield.
Physical Stress Relief Techniques
Take a deep breath
-When stressed we tend to take quick, shallow breaths. Deep
breathing brings fresh air in, forces old air out and brings about
relaxation.
Where to start?
-Sit back comfortably with your chest and head held high
-Breath in slowly through your nose while counting to three, filling
in the belly area
-Count to three slowly as you exhale.
-Take as many slow breaths as you need until you start to feel
relaxed
Cont’d
Reach for the Sky-Stretching and Stress
-Easy stretching helps to work out tension that builds
up in our muscles during the run of a day.
-If working at a desk for prolonged periods of time it is
important to get up and stretch every few hours. This
helps us to relax and regroup before continuing on.
Consider therapeutic massages
-Helps to relieve stress
Progressive Muscular Relaxation
A useful tool for relaxing our body when our muscles are tense.
Tense up a group of muscles so that they are as tight as possible.
Hold them in this state of extreme tension for a few seconds.
Then, relax the muscles to their previous state.
Finally, consciously relax the muscles even further so that you are as
relaxed as possible.
Experiment with PMR
Form a fist, and clench your hand as tight as you can for a few
seconds.
Then relax your hand to its previous tension,
and then consciously relax it again so that it is as loose as possible.
You should feel deep relaxation in your hand muscles.
Stress reduction:
Since there are so many other options ,
we don’t recommend this physical stress reduction
technique, although sometimes we may be tempted to
use it ….
Also…
Eat a healthy diet:
Well-nourished bodies are more equipped to cope
with stress.
Start with a healthy breakfast and have healthy snacks
throughout the day.
Focus on the basic food groups.
Watch portion sizes.
Also, get enough sleep –target 8hours.
Your stress management reserves will increase.
Figure out why we are not getting enough
sleep and commit to changing our routine
Create a bedtime ritual
Try not to get into the habit of falling asleep
in front of the TV
If we feel we are wasting precious time by sleeping when we
should be getting things done, remember that sleeping is getting
things done(body heals, recharges, grows new cells –productive)
Don’t get all stressed out about not being able getting to sleep
(occasionally okay as long as usually get enough)
Also:
Exercise
Physical activity plays a key role in the prevention and
reduction of stress.
Try to make time for 30 minutes of exercise, 3 times a
week to release pent up stress and tension.
Exercise with a buddy…..they’re great motivators.
Summary –Tips to Reduce Stress
Identify sources in our life and accept responsibility
Avoid unnecessary stress
Alter the situation
Accept the things we can’t change and expect change
Laughter
Positive thinking
Deep breathing
Stretching
Progressive Muscular Relaxation
Exercise
Healthy diet
What works for you?
-Time with family and friends
-Music, singing
-Reading
-Prayer
-Being organized, planning
-Yoga
-Meditation
-Hobbies
-Etc.
Exercise -Motivators
