Stress_Management_Presentation.pptx .......

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1. Stress Management Through Physical Activities & Hobbies Stress is your body’s natural response to pressure or a perceived threat causing emotional and physical tension Stress is often termed as a 20 th Century syndrome, born out of man’s race towards modern progress and its ensuring complexities BY: Benjamin Franklin

2. Understanding Stress: The Body's Alarm System What is Stress? Your body's natural response to challenges, releasing hormones like cortisol and adrenaline to prepare for action. Fight or Flight Ancient survival mechanism that helped our ancestors escape danger—now triggered by modern pressures. Chronic Impact When stress becomes constant, it can overwhelm your system and affect both mental and physical health.

3. How Stress Affects Your Mind and Body Mental Impact Racing thoughts and worry Difficulty concentrating Memory problems Anxiety and irritability Depression symptoms Physical Symptoms Headaches and muscle tension Sleep disturbances Digestive issues Weakened immune system High blood pressure

4. The Science Behind Physical Activity and Stress Relief 01 Exercise Triggers Endorphins Physical activity releases "feel-good" chemicals that naturally improve mood and reduce pain perception. 02 Cortisol Levels Drop Regular movement helps lower stress hormones, creating a calmer state of mind and body. 03 Better Sleep Quality Physical exertion helps regulate sleep cycles, leading to more restful nights and improved recovery. 04 Enhanced Focus Exercise increases blood flow to the brain, improving concentration and mental clarity throughout the day.

5. Effective Physical Activities for Stress Management Yoga & Stretching Combines gentle movement with deep breathing. Just 10 minutes daily can reduce cortisol levels by up to 23%. Walking & Hiking Low-impact exercise that's accessible to everyone. A 20-minute walk can boost mood for up to 12 hours. Swimming & Water Activities Full-body workout with meditative qualities. The rhythmic breathing naturally calms the nervous system. Cycling & Cardio Releases endorphins while building strength. Studies show 30 minutes can improve mood for the entire day.

6. Research-Backed Benefits Harvard Medical School research shows significant improvements across multiple well-being measures for people who engage in regular physical activity.

7. Stress-Busting Hobbies That Heal Creative Arts Painting, drawing, crafting: Activates the brain's reward center and provides a meditative focus that quiets racing thoughts. Music & Sound Playing instruments, singing: Reduces cortisol by 38% and stimulates dopamine production for natural mood enhancement. Nature Connection Gardening, hiking: Combines physical activity with nature exposure, reducing stress hormones and improving mental clarity. Mindful Activities Reading, journaling: Slows heart rate and provides mental escape while building emotional processing skills.

8. Your Daily Stress-Relief Action Plan 1 Morning (10 minutes) Start with gentle stretching or a short walk. This sets a calm tone for your entire day ahead. 2 Lunch Break (15 minutes) Take a mindful walk outside or practice deep breathing. Fresh air and movement reset your afternoon energy. 3 Evening (20 minutes) Engage in a favorite hobby—reading, gardening, or music. This helps your mind transition to rest mode. 4 Weekend (30+ minutes) Try something more substantial: yoga class, nature hike, or creative project for deeper stress relief.

9. Take the First Step Today Start Small Choose one 10-minute activity you can do today—your body and mind will thank you immediately. Be Consistent Regular practice, even brief sessions, creates lasting changes in how you handle stress and feel overall. Listen to Your Body Find activities you genuinely enjoy—sustainable stress management comes from pleasure, not pressure. Remember: The best stress-relief activity is the one you'll actually do. Start where you are, with what you have.