STRESS MANAGEMENT & ITS COPING STRATEGIES

Stress, warning signs of stress and their management

1. STRESS STRESS
MANAGEMENTMANAGEMENT
BY: Ahsan Raza BY: Ahsan Raza
Clinical PsychologistClinical Psychologist
MSc Psychology, ADCP MSc Psychology, ADCP (Gold Medalist), (Gold Medalist),
MS Clinical Psychology, PhD ScholarMS Clinical Psychology, PhD Scholar

2. Are you Stressed?Are you Stressed?

What stresses you out?What stresses you out?

How do you currently handle stress?How do you currently handle stress?
VideoVideo

http://globalnews.ca/video/http://globalnews.ca/video/
820498/high-school-stress820498/high-school-stress

3. What is Stress?What is Stress?

Stress can be Stress can be
defined as our defined as our
mental, physical, mental, physical,
emotional, and emotional, and
behavioral behavioral
reactions to any reactions to any
perceived perceived
demands or demands or
threats.threats.

4. The “Fight or Flight” ResponseThe “Fight or Flight” Response

When situations seem When situations seem
threatening to us, our threatening to us, our
bodies react quickly to bodies react quickly to
supply protection by supply protection by
preparing to take preparing to take
action. This action. This
physiological reaction physiological reaction
is known as the "fight is known as the "fight
or flight" response. or flight" response.
–The physiological The physiological
response to a stressor response to a stressor
is known as reactivityis known as reactivity
–Physiological responses Physiological responses
can accumulate and can accumulate and
result in long-term wear result in long-term wear
on the bodyon the body

5. 
Becoming easily Becoming easily
frustrated, agitated, frustrated, agitated,
or moodyor moody

Feeling overwhelmedFeeling overwhelmed

Having difficulty Having difficulty
relaxing and easing relaxing and easing
your mindyour mind

Low self-esteem and Low self-esteem and
depressiondepression

Avoiding othersAvoiding others

Change in eating Change in eating
habitshabits
Emotional
Symptoms of
Stress

6. 
Low energyLow energy

Headache Headache

Upset StomachUpset Stomach

Chest pain and rapid Chest pain and rapid
heartbeatheartbeat

Nervousness and Nervousness and
shakingshaking

Insomnia Insomnia
Physical
Symptoms of
Stress

7. What Makes Something Stressful?What Makes Something Stressful?

Situations that have strong demandsSituations that have strong demands

Situations that are imminentSituations that are imminent

Life transitionsLife transitions

Timing (e.g., deviation from the Timing (e.g., deviation from the
“norm”)“norm”)

AmbiguityAmbiguity

DesirabilityDesirability

ControllabilityControllability

8. Not All Stress is Bad…Not All Stress is Bad…

DistressDistress is a continuous experience of feeling is a continuous experience of feeling
overwhelmed, oppressed, and behind in our overwhelmed, oppressed, and behind in our
responsibilities. It is the all encompassing sense responsibilities. It is the all encompassing sense
of being imposed upon by difficulties with no light of being imposed upon by difficulties with no light
at the end of the tunnel. at the end of the tunnel.
–Examples of distress include financial difficulties, conflicts in Examples of distress include financial difficulties, conflicts in
relationships, excessive obligations, managing a chronic relationships, excessive obligations, managing a chronic
illness, or experiencing a trauma.illness, or experiencing a trauma.

EustressEustress is the other form of stress that is is the other form of stress that is
positive and beneficial. We may feel challenged, positive and beneficial. We may feel challenged,
but the sources of the stress are opportunities but the sources of the stress are opportunities
that are meaningful to us. Eustress helps provide that are meaningful to us. Eustress helps provide
us with energy and motivation to meet our us with energy and motivation to meet our
responsibilities and achieve our goals. responsibilities and achieve our goals.
–Examples of eustress include graduating from college, getting Examples of eustress include graduating from college, getting
married, receiving a promotion, or changing jobs.married, receiving a promotion, or changing jobs.

9. Negative Effects of StressNegative Effects of Stress
1. 1. PhysicalPhysical

Weight gain/lossWeight gain/loss

Unexpected hair lossUnexpected hair loss

Heart palpitationsHeart palpitations

High blood pressureHigh blood pressure
2. 2. EmotionalEmotional

Mood swingsMood swings

AnxietyAnxiety

Can lead to depressionCan lead to depression

Can also lead to unhealthy Can also lead to unhealthy
coping strategies (i.e. alcohol, coping strategies (i.e. alcohol,
drugs, etc)drugs, etc)

10. Causes of Negative Stress/DistressCauses of Negative Stress/Distress
EnvironmentalEnvironmental

NoiseNoise

Air pollution Air pollution
SocialSocial

Over-crowding or Over-crowding or
populationpopulation
InterpersonalInterpersonal

Behavior of othersBehavior of others
PersonalPersonal

ThoughtsThoughts

FeelingsFeelings
PhysicalPhysical

IllnessIllness

InjuryInjury
*Important*Important
Stressors can be: Stressors can be:

ObviousObvious

HiddenHidden

11. What is Stressful to You?What is Stressful to You?
Work Roommate Legal matters
Classes Childcare Mental health
Studying Finances Law violation
Relationship with
partner
Appearance Spiritual/Religious
issues
Relationship with
family
Physical Health Major/Career
decisions
Relationship with
friends
Not “fitting in” Attitudes/thoughts
Trauma Getting married Buying a house
Change in
residence
Change to a new
school
Change in amount
of recreation
Change in amount
of social activities
Change in eating
habits
Death of
friend/family
member

12. Why Do We "Stress Out"?Why Do We "Stress Out"?

For two major For two major
reasons:reasons:
–We We perceiveperceive a a
situation as situation as
dangerous, difficult, dangerous, difficult,
or painful. or painful.
–We don't believe we We don't believe we
have the have the resourcesresources
to cope. to cope.

13. Response to High Levels of StressResponse to High Levels of Stress
Increased
 cortisol levels:
Increased
 cortisol levels:

Interfere with learning and memory Interfere with learning and memory

Lower immune functionLower immune function

Increase weight gainIncrease weight gain

Higher blood pressureHigher blood pressure

Higher cholesterolHigher cholesterol

Heart disease and/or strokeHeart disease and/or stroke

14. Stress Warning SignalsStress Warning Signals

What are your "red What are your "red
flags," or warning flags," or warning
signs, that stress is signs, that stress is
creeping into your creeping into your
life? If we keep life? If we keep
pushing ourselves, pushing ourselves,
eventually something eventually something
inside of use will send inside of use will send
"red flags," or warning "red flags," or warning
signs that stress is signs that stress is
becoming a problem. becoming a problem.

15. Management of StressManagement of Stress

1. Find a support system.1. Find a support system. Find Find
someone to talk to about your someone to talk to about your
feelings and experiences. feelings and experiences.

16. 
2. Change your attitude.2. Change your attitude. Find Find
other ways to think about stressful other ways to think about stressful
situations. situations.
–"Life is 10% what happens to us, and "Life is 10% what happens to us, and
90% how we react to it."90% how we react to it."

17. 
3. Be realistic.3. Be realistic.
Set practical goals Set practical goals
for dealing with for dealing with
situations and situations and
solving problems. solving problems.
–Develop realistic Develop realistic
expectations of expectations of
yourself and others. yourself and others.

18. 
4. Get organized 4. Get organized
and take charge.and take charge.
Being unorganized or Being unorganized or
engaging in poor engaging in poor
planning often leads planning often leads
to frustration or crisis to frustration or crisis
situations, which most situations, which most
always leads to feeling always leads to feeling
stressed. stressed.
–Plan your time, make a Plan your time, make a
schedule, establish your schedule, establish your
priorities. priorities.

19. 
5. Take breaks, give yourself "me 5. Take breaks, give yourself "me
time."time." Learn that taking time to Learn that taking time to
yourself for rejuvenation and yourself for rejuvenation and
relaxation is just as important as relaxation is just as important as
giving time to other activities. giving time to other activities.
–At minimum, take short breaks during At minimum, take short breaks during
your busy day. your busy day.

20. 
6. Take good care of yourself.6. Take good care of yourself. Eat Eat
properly, get regular rest, keep a properly, get regular rest, keep a
routine. Allow yourself to do routine. Allow yourself to do
something you enjoy each day. something you enjoy each day.
–Paradoxically, the time we need to take Paradoxically, the time we need to take
care of ourselves the most, when we are care of ourselves the most, when we are
stressed, is the time we do it the least. stressed, is the time we do it the least.

21. 
7. Learn to say 7. Learn to say
"no.""no." Learn to pick Learn to pick
and choose which and choose which
things you will say things you will say
"yes" to and which "yes" to and which
things you will not.things you will not.
–Protect yourself by not Protect yourself by not
allowing yourself to allowing yourself to
take on every request take on every request
or opportunity that or opportunity that
comes your way. comes your way.

22. 
8. Get regular 8. Get regular
exercise.exercise.
Exercising regularly Exercising regularly
can help relieve can help relieve
some symptoms of some symptoms of
depression and depression and
stress, and help us stress, and help us
to maintain our to maintain our
health.health.

23. 
9. Get a hobby, do 9. Get a hobby, do
something different.something different.
For a balanced lifestyle, For a balanced lifestyle,
play is as important as play is as important as
work. work.

24. 
10. Slow down.10. Slow down. Know your limits and cut Know your limits and cut
down on the number of things you try to down on the number of things you try to
do each day, particularly if you do not do each day, particularly if you do not
have enough time for them or for yourself.have enough time for them or for yourself.
–Be realistic about what you can accomplish Be realistic about what you can accomplish
effectively each day. effectively each day.
–Monitor your pace. Rushing through things Monitor your pace. Rushing through things
can lead to mistakes or poor performance. can lead to mistakes or poor performance.
Take the time you need to do a good job. Take the time you need to do a good job.

Poorly done tasks can lead to added stress. Poorly done tasks can lead to added stress.

25. 
11. Laugh, use 11. Laugh, use
humor.humor. Do Do
something fun and something fun and
enjoyable such as enjoyable such as
seeing a funny movie, seeing a funny movie,
laughing with friends, laughing with friends,
reading a humorous reading a humorous
book, or going to a book, or going to a
comedy show. comedy show.

26. 
12. Learn to relax.12. Learn to relax. Develop a Develop a
regular relaxation routine. regular relaxation routine.
–Try yoga, meditation, or some simple Try yoga, meditation, or some simple
quiet time. quiet time.

27. Relaxation ExercisesRelaxation Exercises

Many different kinds, but 2 are:Many different kinds, but 2 are:
–Deep BreathingDeep Breathing
–Visualization: Visualization: Visualization is a nice Visualization is a nice
way of giving our minds and bodies a way of giving our minds and bodies a
"mini vacation.""mini vacation."

28. Benefits of Stress ManagementBenefits of Stress Management
Physical health gets betterPhysical health gets better

more energy and staminamore energy and stamina
Emotions stabilizedEmotions stabilized

positive attitudepositive attitude

hopeful/happierhopeful/happier
Ability to focus improvedAbility to focus improved

able to learn and achieveable to learn and achieve

29. Brief Mindfulness ExerciseBrief Mindfulness Exercise

Just sit in a Just sit in a
comfortable comfortable
position, close your position, close your
eyes and listen. eyes and listen.

https://https://
www.7cups.com/www.7cups.com/
exercises/exercises/
mindfulness1/mindfulness1/

30. THANK YOU!THANK YOU!
The Key Word Is…. Balance