Stress management.pptx Study Material about stress management

Here is how you can manage your stress using the following

1. Stress management

2. Stress Stress is a normal reaction the body has when changes occur, resulting in physical, emotional and intellectual responses. Stress management training can help you deal with changes in a healthier way. What is stress? Stress is a normal human reaction that happens to everyone. In fact, the human body is designed to experience stress and react to it. When you experience changes or challenges (stressors), your body produces physical and mental responses. That’s stress. Stress responses help your body adjust to new situations. Stress can be positive, keeping us alert, motivated and ready to avoid danger. For example, if you have an important test coming up, a stress response might help your body work harder and stay awake longer. But stress becomes a problem when stressors continue without relief or periods of relaxation.

3. What happens to the body during stress? The body’s autonomic nervous system controls your heart rate, breathing, vision changes and more. Its built-in stress response, the “fight-or-flight response,” helps the body face stressful situations. When a person has long-term (chronic) stress, continued activation of the stress response causes wear and tear on the body. Physical, emotional and behavioral symptoms develop. Physical symptoms of stress include: Aches and pains. Chest pain or a feeling like your heart is racing. Exhaustion or trouble sleeping. Headaches , dizziness or shaking. High blood pressure . Muscle tension or jaw clenching. Stomach or digestive problems. Trouble having sex. Weak immune system.

4. Stress can lead to emotional and mental symptoms like: Anxiety or irritability. Depression . Panic attacks . Sadness. Often, people with chronic stress try to manage it with unhealthy behaviors, including: Drinking alcohol too much or too often. Gambling. Overeating  or developing an eating disorder. Participating compulsively in sex, shopping or internet browsing. Smoking. Using drugs.

5. General Adaptation Syndrome (GAS) General adaptation syndrome (GAS) describes the physiological changes your body goes through as it responds to stress. These changes occur in stages: an alarm reaction (also called fight-or-flight), a resistance phase (in which your body recovers), and a period of exhaustion. Enduring stress has physical and mental effects on the body. And the more your body goes through the stages of general adaptation, the greater the risk of long-lasting negative effects. Understanding GAS, including how it is triggered, can help you reduce your stress.

6. The 3 Stages of General Adaptation Syndrome General adaptation syndrome was first described by Hans Selye in 1936, but it wasn't until the 1950s that his research defined the three stages of GAS: Alarm reaction Resistance Exhaustion

7. Alarm Reaction Stage  The alarm reaction stage of general adaptation syndrome is the body’s initial response to stress. The sympathetic nervous system is activated by the sudden release of hormones. You may better know this stage as the  fight-or-flight response . The  sympathetic nervous system  is a part of the autonomic nervous system, which regulates the functions of your heart, stomach, bladder, and intestines, as well as your muscles. You are not aware that this system is working because it automatically responds to stimuli.  When the sympathetic nervous system is activated, it stimulates the adrenal glands. The glands, in turn,  trigger the release of certain hormones , including adrenaline and noradrenaline. The hormone release causes physical symptoms, such as an increase in heart rate and breathing rate, as well as a rise in blood pressure. According to Selye, most of the symptoms of the alarm response stage disappear or are reversed in the next stage (resistance), then reappear in the final stage of exhaustion.

8. Resistance Stage The resistance stage of general adaptation syndrome is when your body tries to repair itself after the initial shock of stress. If the stressful situation is no longer present and you can overcome the stress, your heart and blood pressure will start to return to prestress levels during this stage. However, if the stressful situation continues for a long time or if you do not resolve the stress, your body will never receive a clear signal to return to normal functioning levels. This means it will  continue to secrete the stress hormones  and your blood pressure will stay high. Prolonged levels of high stress can cause disturbances in the immune, digestive, cardiovascular, sleep, and reproductive systems. You might have symptoms such as: Bowel issues Headaches Sleeplessness Sadness Frustration Poor concentration Prolonged stress that is not resolved leads to the third stage (exhaustion).

9. Exhaustion Stage Prolonged or  chronic stress  leads to the last stage of general adaptation syndrome—exhaustion. Enduring stressors without relief drains your physical, emotional, and mental resources to the point where your body is no longer able to cope with stress. Signs that you are in the exhaustion stage include: Fatigue Burnout Decreased stress tolerance The physical effects of prolonged stress can weaken your immune system and increase your risk of heart disease, high blood pressure, diabetes, and other chronic health conditions, including mental health disorders such as depression or anxiety.

10. Example of General Adaptation Syndrome Here is an example of an event that might trigger general adaptation syndrome and possible ways you might experience each stage: Alarm reaction:  You have trembling hands and butterflies in your stomach prior to the start of an important exam. Resistance:  You've finished your exam but you're having trouble switching gears and focusing on other things. Exhaustion:  Your exam is in the past but you still feel anxious and depressed. You're having trouble sleeping and you wonder how you're going to get through the rest of the semester.

11. What Causes General Adaptation Syndrome? Any kind of stressor—both unpleasant and rewarding, dangerous or thrilling—can trigger general adaptation syndrome. Selye discovered general adaptation syndrome after studying how the human body reacted to physical stressors, such as being exposed to cold temperatures or physical overexertion. It is now understood that many situations, including those that cause psychological rather than physical stress, can cause GAS. Examples of stressors that can trigger GAS include: Daily stress (such as pressure at school, work, or at home relating to your family) A sudden change in your life (such as losing a job, divorce, or illness) Traumatic experiences  (such as abuse, a major accident, and war) Positive Stress General adaptation syndrome is not only triggered by stressors that cause distress. It can also be triggered by situations in which the stressor is considered positive or pleasant (known as  eustress ). For example, some people see the stress of an upcoming exam as a positive because it helps them to stay motivated. Others might enjoy the fear they feel while watching a scary movie.

12. Stress management Strategies From minor challenges to major crises, stress is part of life. And while you can't always control your circumstances, you can control how you respond to them. When stress becomes overwhelming or chronic, it can affect your well-being. That's why it's essential to have effective stress relievers that can calm your mind and body.  Some effective stress management techniques include: Guided imagery Meditation Progressive muscle relaxation Deep breathing Going for a walk Creativity Healthy diet Positive self-talk Yoga Gratitude Exercise Evaluating priorities Social support Eliminating stressors

13. Try Guided Imagery Guided imagery  is like taking a short vacation in your mind. It can involve imagining yourself being in your "happy place"—maybe picturing yourself sitting on a beach, listening to the waves, smelling the ocean, and feeling the warm sand underneath you. Guided imagery can be done with a recording where you listen to someone walk you through a peaceful scene. Or, once you know how to do it yourself, you can practice guided imagery on your own.  Simply close your eyes for a minute and walk yourself through a peaceful scene. Think about all the sensory experiences you engage in and allow yourself to feel like you're really there. After a few minutes, open your eyes and return to the present moment.

14. Meditate Meditation  brings short-term stress relief as well as lasting stress management benefits. There are many different forms of meditation to try–each one is unique and brings its own appeal. You might develop a mantra that you repeat in your mind as you take slow deep breaths. Or, you might take a few minutes to practice mindfulness, which involves being in the moment. Simply pay attention to what you see, hear, taste, touch, and smell. Practice Progressive Muscle Relaxation Progressive muscle relaxation  involves relaxing all the muscles in your body, group by group. To practice, you can start with a few deep breaths. Then, practice tightening and relaxing each muscle group, starting with your forehead and moving down to your toes.  With practice, you'll learn to recognize tension and tightness in your muscles and you'll be able to relax more easily. Each time you practice, however, you should experience a feeling of relaxation sweeping through your body. 

15. Focus on Breathing Just focusing on your breath or changing the way you breathe can make a big difference to your overall stress level. Breathing techniques can calm your body and your brain in just a few minutes. The best news is that no one around you will know you're doing them. So whether you're in a stressful meeting or you're sitting in a crowded theater, breathing exercises could be key to reducing your stress. While there are many different breathing exercises, like  karate breathing , a few simple ones include: Breathe in through your nose and watch your belly fill with air. Count slowly to three as you inhale. Hold for one second, and then slowly breathe out through your nose as you count to three again. Breathe in through your nose and imagine that you're inhaling peaceful, calm air. Imagine that air spreading throughout your body. As you exhale, imagine that you're breathing out stress and tension. 

16. Take a Walk Exercise is a fantastic stress reliever that can work in minutes. Taking a walk allows you to enjoy a change of scenery, which can get you into a different frame of mind, and brings the benefits of exercise as well. So whether you just need to take a stroll around the office to get a break from a frustrating task or you decide to go for a long walk in the park after work, walking is a simple but effective way to rejuvenate your mind and body. Create Artwork Getting in touch with your creative side may have been easy for you during childhood, but it's not too late to pick it up again if you’ve lost touch with your penchant for artwork. If you aren't into drawing or painting, consider coloring in a coloring book. Adult coloring books have risen in popularity, and for good reason—coloring can be a great stress reliever.

17. Long-Term Stress Relief Strategies What can you do to calm mental stress over the long term? Certain habits can promote resilience to stress and increase overall wellness. For example, those who  exercise  or meditate regularly tend to become less stressed in the face of a difficult challenge. So it's important to create a lifestyle that will help you ward off stress and deal with challenges in a healthy way.  Eat a Balanced Diet A poor diet can bring greater reactivity toward stress. Emotional eating  and reaching for high-fat, high-sugar foods can provide a temporary sense of relief that adds to your long-term stress. Refined carbs, like cookies and potato chips, can cause a spike in blood sugar. When your blood sugar crashes, you might experience more stress and anxiety.

18. Make Time for Leisure Activities Leisure activities can be a wonderful way to relieve stress. Yet, many people feel as though their lives are too busy for hobbies, games, or extra fun. But building time for leisure into your schedule could be key to helping you feel your best. And when you feel better, you'll perform better, which means leisure time may make your work time more efficient. Whether you find joy in caring for a garden or you like making quilts, hobbies and leisure are key to living your best life. Develop a Positive Self-Talk Habit The way you talk to yourself matters. Harsh self-criticism, self-doubt, and catastrophic predictions aren't helpful. If you're constantly thinking things like, "I don't have time for this," and "I can't stand this," you'll stress yourself out.

19. Practice Yoga Yoga  combines physical movement, meditation, light exercise, and controlled breathing—all of which provide excellent stress relief. And while you're likely to reap immediate benefits from a single yoga session, you're likely to receive long-term benefits if you incorporate it into your life in a consistent way.  Yoga offers a variety of physical, psychological, and spiritual benefits. To get started, you might take a class, enroll in an online program, or use an app to help you begin practicing. Express Gratitude Gratitude  helps you recognize all the things you have to be thankful for. Whether you're grateful for a sunny day or thankful you arrived at work safely, think about all the good things you have in life. Gratitude also reminds you of all of the resources you have to cope with stress, which can be quite empowering.