PD ASPECTS OF PERSONAL DEVELOPMENT-XL.pptx

PD ASPECTS OF PERSONAL DEVELOPMENT-XL.pptx

1. ASPECTS OF PERSONAL DEVELOPMENT

2. OBJECTIVES: At the end of this module you will be able to: 1. discuss that understanding stress and its sources during adolescence may help in identifying ways to cope and have a healthful life, 2. identify sources of your stress and illustrate the effect of stress on yoursystem , and; 3. demonstrate personal ways of coping with stress for healthful living

3. STRESS MANAGEMENT One of the Webster's definitions describes it as an "...emotional factor that causes bodily or mental tension." A practical way of defining stress is the feeling one gets from prolonged, pent-up emotions. If the emotions you experience are pleasant and desirable - joy, elation, ecstasy, delight - you usually feel free to let them show. They are not suppressed. Therefore, positive emotions do not usually cause stress Negative emotions, on the other hand, are more often held inside. They are hidden. You suffer quietly and you experience stress. Do not confuse positive situations with positive emotions inside sithe situations with positive emotions. A wedding, for example, is a positive situation that often brings about the negative emotions of anxiety and tension. So stress can exist in great situations.

4. Causes and Effects of Stress Just as there is great variety in the range of emotions you might experience, there are many possible manifestations of stress - in your private life and in your working life. Here are some words that describe the emotions associated (as cause and effect) with stress. Anxiety Pressure Misery Strain Desperation Tension Anger Panic Dejection

5. Causes and Effects of Stress Prolonged stress can be devastating, burnout, breakdown, and depression are some of the potential results of long- lerm , unmanaged stress. By wearing a mask, you may expect to hide stress caused by problems in your personal life and not let them influence your performance on the job. This will probably not work. The more you try to hold your emotions in, the greater the pressure build-up will be.

6. From the time you wake up until you go to sleep, you may be confronted with a succession of stressful situations. Managing to get yourself (and possibly a spouse and children) out of bed and ready to face the day can be a challenge to your patience and ingenuity. A series of stressful and frustrating experiences throughout the day can cause you to lie awake at night in an emotional turmoil unable to get needed rest. You face the next day with less emotional and physical stamina. After another stressful day and another night without rest, you may have even less emotional strength and stability. Therefore, stress build-up, if not resolved, continues day after day. Everyday frustrations cause stress build-up

7. Far more serious and painful circumstances can create long-term stress. More serious stressful circumstances may include : -separation from loved ones -personal illness, or illness of a loved one -Death of someone you care about -conflict with a spouse or close friend -problems with drug and alcohol abuse -domestic violence -care of children and elderly relatives -chronic mental illness, injury -physical handicaps -even moving to a new home, if you've lived in the same place for more than 10 years. Problems in our personal life can be devastating

8. This is especially true when a person must cope with too many transitions all at once. For example, Edwin has just completed a program in fashion merchandising She is eager to get started on her new job. Her mother is ill and requires care. Her father died a few months ago. Ellen's new job requires that she relocate to a town 100 miles from home. The move, a new career, and a change in family relationships may cause excessive stress for her. Too many changes have arrived at the same time. A common cause of stress is dealing with life's transitions

9. Your stress response is the collection of physiological changes that occur when you face a perceived threat- when you face situations where you feel the demands outweigh your resources to successfully cope. These situations are known as stressors. When your stress response is triggered, a series of changes occur within your body. STRESS RESPONSE

10. They Include: Redirection of blood away from extremities and instead to major organs. The release of cortisol and other hormones, which bring other short- and long-term changes. The stress response is intended to give you a burst of energy so you're able to fight off attackers or run away from them effectively. STRESS RESPONSE

11. There are many effective ways to handle stress. Of course, you can't avoid stress-in fact, you wouldn't want to avoid all stress, because you'd never grow. However, you can manage your life so that you survive the emotional down times without allowing stress to engulf you. Also, you can work to eliminate controllable stress factors, such as running late or not getting enough sleep. But when stress is constant or too great, your wisest option is to find ways to reduce or control it. You need not, and should not, live your life in emotional stress and discomfort. Stress can be successfully managed. Here are some suggestions that may help. KEEP STRESS UNDER CONTROL

12. Understand the Causes of Stress Understanding why you are under stress is important. This may seem obvious, but it requires deliberate, conscious effort to pause and simply ponder your situation. By now, you are familiar with the stress response, the emotional or physical symptoms of uncontrolled stress. Now you need to try to discover the stressors, the factors of which create the stress in your life. 01

13. Analyze your Stress Factors and Write Them Down Write down your response to stress. For example, you may write down, "I feel tired most of the time. My lower back seems to ache all through the day and night. I miss deadlines and run behind schedule." Analyze stress responses and consequences, and consider each item, and ask why. "Why am I feeling tired? Why does my back ache? Why do I run behind schedule? Carefully consider each answer, because the answers will reveal stressors. 02

14. Deal with the Stressors 03 Develop techniques to deal with the causes of stress. The longer you avoid dealing with the stress factors, the more the stress will build up. If tension comes because you have put off an unfinished task, restructure your priorities so you can get the task that you have been avoiding out of the way and off your mind.

15. Learn to Work under Pressure or Unusual Conditions 04 When you can't reduce the stressors, you need to manage your stress response. Almost everyone, at least at some point, has to meet deadlines, keep several jobs going at once, resolve problems that come up, and do extra work when necessary. However, when the pressure mounts, you can relieve it. Relaxation is key-but most people must train themselves to relax when the pressure is on.

16. Some tips to relax when under pressure are the following:  Stop for a moment (especially when you feel your muscles tightening up) and take a few deep breaths Do a relaxing exercise. Swing your hands at your sides and stretch. Take a "power nap." Lie down and totally relax for a few minutes. Find time to do the things you enjoy . Leave your study area for a while to take a brisk walk. Find a quiet place to read a magazine or novel during break or at lunch. Look up. If possible, look at some peaceful images such as forests, beaches, etc. These images can initiate a relaxation response Keep something humorous on hand, such as a book of jokes.