Stress management&4 A's of stress management

Stress management#4 A's of stress management#3 Approaches in Stress Management#Tips to deal with Stress

1. WELCOME

2. STRESS MANAGEMENT

3. Stress Stress is the “psychological, physiological and behavioural response by an individual when they perceive a lack of equilibrium between the demands placed upon them and their ability to meet those demands, which, over a period of time, leads to ill-health” d of time, leads to ill-health”

4. Stress management is “set of techniques and programs intended to help people deal more effectively with stress in their lives by analyzing the specific stressors and taking positive actions to minimize their effects”.

5. 4 A’s of Stress Management 1. Avoid: Where possible, take control of your environment in order to avoid stress. Planning ahead can reduce stress. Don’t take on more responsibility than you can reasonably manage. Organize your day by listing tasks in order of importance. Complete the most pressing responsibilities first, and save the others for later or ask for assistance from a co-worker.

6. 4 A’s of Stress Management 2. Alter: During times of stress, attempt to make changes that impact your stress level for the better. Communicate by using “I” statements when asking others to change their behavior—for example, “I feel frustrated by this heavy workload. Can you help me balance this?” To manage time better, group phone calls, computer tasks, and other responsibilities together if possible. If an individual tends to take up a lot of your time, politely say, “I only have five minutes to cover this, so please tell me what I can do for you.” 

7. 4 A’s of Stress Management 3. Accept: There are times when the only response is to accept things as they are. Talk about the stressors with a person you trust in order to relieve the pressure. If experiencing anger at someone, free yourself from it by forgiving the individual and moving on. Avoid negative self-talk and focus on the positive. Learn from past mistakes and accept them as “teachable moments.” 

8. 4 A’s of Stress Management 4. Adapt: Redefine the need to achieve perfection in order to function with less frustration. Stop gloomy thoughts when they occur. Try to reframe the situation by looking at it through another person’s eyes. Adopt a saying to use in tough situations, such as “I can handle this” or “This will pass.” Look at the big picture to put things in perspective. Ask, “Will this matter in a year? In five years?” Viewing stressors from this angle can make situations feel less overwhelming.  

9. 3 Approaches in Stress Management 1. Action Oriented Approaches: used to take action to change a stressful situation 2. Emotion-oriented approaches: used to change the way we perceive a stressful situation 3. Acceptance-oriented approaches: used for dealing with stressful situations you can’t control

10. Stress Management Approaches 1. Action Oriented Approaches: used to take action to change a stressful situation 1.Be assertive Clear and effective communication is the key to being assertive . 2 . Reduce the noise Switching off all the technology, screen time, and constant stimuli can help us slow down. Remember that recharging is a very effective way of tackling stress. 3. Manage your time . 4. Crea ting boundaries .

11. Stress Management Approach 2. Emotion-oriented approaches: used to change the way we perceive a stressful situation i - Affirmations and imagery. ii. Cognitive Restructuring
: In the mid-1950’s psychologist Dr. Albert Ellis developed what cognitive restructuring, a technique for understanding negative emotions and challenging the sometimes incorrect beliefs that cause them. Cognitive restructuring is a key component of Cognitive behavioral therapy (CBT).

12. Stress Management Approach 3. Acceptance-oriented approaches: used for dealing with stressful situations you can’t control. 1. Diet and Exercise 2.Sleep 3. Meditation and Physical Relaxation 4. Talk it out . 5.Build Resilience.

13. Stress Management Approach-Recap 1. Action Oriented Approaches: used to take action to change a stressful situation 2. Emotion-oriented approaches: used to change the way we perceive a stressful situation 3. Acceptance-oriented approaches: used for dealing with stressful situations you can’t control

14. Coping with Emotions Coping with emotions is all about the capability to speak or express the way one is feeling. It is a life skill that leads to a healthy and prosperous life. Coping with emotions include the following. 1. Understand the impact of emotions on perception. 2. Realize the effect of emotions on behavior and assess its influence on others. 3. Understand the role of physiological or bodily changes behind the emergence of emotions. 4. Emotions, thus, create responses in the brain called feelings. These feelings are caused by  5. Physical changes in the body that include expressions of the face.

15. Coping with Emotions-Tips 1. Try breathing relaxation techniques.

16. Coping with Emotions-Tips 2.   Try meditating or praying.

17. Coping with Emotions-Tips 3. Try throwing the negative thought away

18. Coping with Emotions-Tips 4. Journaling Journaling allows you to manage emotions in several ways. It can provide an emotional outlet for stressful feelings. It also can enable you to brainstorm solutions to problems you face. Journaling also helps you to cultivate more positive feelings, which can help you to feel less stressed. It also brings other benefits for wellness and  stress management , making it a great emotion-focused coping technique.

19. 5.Try progressive muscle relaxation (PMR)- Progressive muscle relaxation is a type of coping skill that focuses on tensing and relaxing different muscle groups. The benefits of progressive muscle relations include helping you become more aware of physical sensations in your body .

20. Harmf ul ways that people deal with negative emotions Denial Withdrawal Bullying Self harm Substance use.

21. PATH METHOD . Step 1: Pause.  This step is important because instead of acting on feelings right away, you stop yourself and think things through. Count to 100 or say the alphabet backwards.

22. PATH METHOD . Step 2-Acknowledge What You’re Feeling.  For example, are you mad at someone, or are you sad because your feelings were hurt by what they did? Whatever it is that you are feeling, it is ok to feel that way.

23. PATH METHOD . Step 3-   Think.  Now that you have taken a few moments to figure out what exactly it is that you are feeling, think about how you can make yourself feel better . .

24. PATH METHOD . Step 4- Help.  Take an action to help yourself based upon what you came up with in the “Think” step . 

25. Mood Boosters Read the story of someone you admire Watch a funny YouTube video Play with an animal Watch a movie you loved when you were younger Reorganize your room Make a list of places you want to travel

26. Address Your Basic Needs Eat a healthy snack. Drink a glass of water. Take a shower or bath. Take a nap

27. Process Feelings Draw how you’re feeling. Make a gratitude list. Punch a pillow. Scream. Let yourself cry. Rip paper into small pieces.

28. Hobbies/Stress Relievers Learn something new – there are tutorials for all kinds of hobbies online. Create - try a craft project, color, paint, or draw. Invite a friend to join you for added fun. Write – you could write a story, a poem, or an entry in a journal. Get active – dancing, running, or playing a sport are some good ways to get moving. Play a video game. Get a plant and start a garden.

29. Ask for Help Text a friend. Ask someone to just sit with you. Call a family member. Talk to an adult you trust. Call a friend you haven’t talked to recently.

30. Relaxation Exercises Go for a walk – feel the ground under your feet and the air on your skin. Focus on your senses. Find a guided meditation on YouTube. Do yoga – you can find videos on demand using your tv or online. Read a book. Listen to music, a podcast, or an audiobook. Unplug – turn off your phone, tablet, and/or computer for an hour or so.

31. Volunteering/Acts of Kindness Do something nice for someone you know. Help a stranger. Volunteer your time

32. MUHAMMED BAVA KH ASSISTANT PROFESSOR Dept. of Science & Humanities MEA ENGINEERING COLLEGE [email protected] -9447544224-