stress - handout
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What is Stress ? Stress is your bodys way of
responding to any kind of demand.
Anything that causes a change inyour life causes stress. Stress is our mind and bodys
response to real or imaginedthreat ,event or change Stress is a physical mental or
emotional strain or tension.
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Definition of Stress ?
The term used to describe the
physical, emotional, cognitive, andbehavioural responses to events thatare appraised as threatening orchallenging.
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Morphology.. Stressors - events that cause a
stress reaction.
Distress - the effect of unpleasantand undesirable stressors. Eustress - the effect of positive
events, or the optimal amount of stress that people need to promotehealth and well-being. Undress The
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The Truth about Stress Stress is a relation between time
& performance.
In haste people sacrifice time
and dignity to meet targets
Failure to distinguish betweenthe quantity of time we have for
something or someone, and the
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Another Definition Pressure from the outside that
can make you feel tense on theinside.
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Model of Stress
The Model of Stress or Stress
Model is a theoretical model thatexplains the root cause of problematic behavior. In fact, if you are able to fully grasp theStress Model, and the wide-ranging implications for itsapplicability, it will enable you to
begin creating a healing dynamic
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Type of Stress
COLLEGE STESSORS
College is a time of majorchanges and minor hassles. Formany students, college means
being away from home andfamily for the first time.
JOB-RELATED STRESSORS
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Type of Stress SOCIAL STRESSORS
Social network can be real or virtual
1. Real Social Network, interaction withother can be source of stress (socialstressors): prejudice and discriminationby others.
2. Virtual Social Network, interaction bytechnologies ( SMS, e-mail, FB, etc)
Increase electronic interactivity, revealpersonal space, waste time, can cause
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Type of Stress ENVIRONMENT STRESSORS
Noisy( construction noise), violentor poor neighbourhoods, war-torncountry
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Common Stressor AmongStudent
1. ACADEMIC STRESS Exams, grades, and endless
workload await every collegestudent
2. INTERPERSONAL STRESS Managing relationships ( most
students are more than juststudent, they are also friends,
children, employees, parent and so
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Common Stressor AmongStudent
3. TIME PRESSURES Class schedules, assignments, and
deadlines are part of college life)
4. FINANCIAL CONCERNS
Worries about financial, to coverthe cost of tuition, to survive dayby day Undress The
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Common Stressor AmongStudent
5. WORRIES ABOUT THE FUTURE Face the reality of life after college,
thinking about career, choosing aplace to live, and leaving thefriends and routines of schoolbehind.
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Reaction to StressfulSituations
1. Understand the Situation Take some time to think about the
situation you're facing. Try todescribe your situation in asentence or two. What's stressfulabout this situation for you rightnow? It can help to write down yourthoughts.
For example: My family just moved,so I switched to a new school in the
middle of the year. The stressful
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Reaction to StressfulSituations
Learn more. Learn all you can aboutthe situation you're dealing with.This might include reading about it,
talking to others, or finding outwhat others in your situation havedone and what to expect. Learninghelps you feel more confident and
prepared , it reminds you thatyou're not the only one who hasgone through this. Undress The
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Reaction to StressfulSituations
2. Commit to a Positive AttitudeA positive attitude helps stop youfrom being dragged down byunhappy feelings. Having a positiveattitude is about more than feelingbetter.
Don't dwell on the negative. Don'tget stuck dwelling on negativefeelings or focusing on the badaspects of your situation for too
long. Your power lies in how you
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Reaction to StressfulSituations
Notice and appreciate life's goodstuff. Be sure to notice somepositive things in your life, too. Yes,
even now. Each day, think of threethings you're grateful for. Gratitudehelps fuel a positive attitude andkeeps problems even the big ones
in perspective.After you think about your situationand identify and accept the feelingsyou have, move on to actions you cantake to lessen the stress you feel.
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Reaction to StressfulSituations
3. Take Action Decide what you can do. Identify
which parts of the situation youhave the power to change, manage,or influence for the better. Think of actions you can take to improve anypart of your stressful situation.
For example: I can talk to the guywho sits next to me in socialstudies class. I'll ask if he'll share
notes and study with me. That
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Reaction to StressfulSituations
Get support . Find someone to talk to about your situation. Ask forhelp or advice. Be with people who
believe in you, make you laugh, andhelp you feel good about yourself.Sometimes just a listening earhelps a lot. It helps you know that
someone understands and caresabout what you're going through. Care for yourself. Take especially
good care of yourself when stressin your life is high. Be sure to eat
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Sign and Symptoms of Stress
Stress affects the performanceof the brain.
When people are under stress,their memory suffers.
Stress can cause irritability andnervousness.
Vital link between mind and bodyis lost and the person suffers.
If stress happens repeatedly,
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Sign and Symptoms of Stress
Physiological response Feelings
Thoughts Behaviors
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Sign and Symptoms of Stress
Physiological Hypertension
Coronary heart disease Migraine Asthmatic conditions
Chronic backaches Dizziness Fatigue Sweating
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Sign and Symptoms of Stress
Feelings Anxious
Fear Angry Embarrassment
Irritated Depressed Undress The
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Sign and Symptoms of Stress
Thoughts Negative self-talk
Forgetfulness Unable to concentrate Dwelling on possible negative
outcomes
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Sign and Symptoms of Stress
Behaviors Antisocial
Difficulty speaking Nervous laughter Acting impulsively
Change in appetite Increased smoking or alcohol use Undress The
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Method Copping withStress
Managing stress - First,recognize stress:
Stress symptoms include mental,social, and physical manifestations.These include exhaustion, lossof/increased appetite, headaches,crying, sleeplessness, andoversleeping. Escape throughalcohol, drugs, or other compulsivebehavior are often indications.
Feelings of alarm, frustration, ora ath ma accom an stress.
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Method Copping withStress
Stress Management is the abilityto maintain control whensituations, people, and eventsmake excessive demands.
What can you do to manage yourstress?
What are some strategies?Undress The
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Method Copping withStress
Look aroundSee if there really is something youcan change or control in thesituation
Set realistic goals for yourself Reduce the number of events goingon in your life and you may reducethe circuit overload
Exercise in stress reduction through project management/prioritizing
Remove yourself from thestressful situationGive yourself a break if only for afew moments daily
Don't overwhelm yourself by fretting about your entireworkload. Handle each task as itcomes, or selectively deal withmatters in some priority
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Method Copping withStress
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Don't sweat the small stuff Try to prioritize a few truly
important things and let the restslide
Learn how to best relax yourself Meditation and breathing exerciseshave been proven to be veryeffective in controlling stress.Practice clearing your mind of
disturbing thoughts.
Selectively change the way youreact ,but not too much at one time.Focus on one troublesome thing andmanage your reactions to it/him/her
Change the way you see yoursituation; seek alternativeviewpointsStress is a reaction to events andproblems, and you can lock yourself in to one way of viewing yoursituation. Seek an outsideperspective of the situation,compare it with yours. and perhapslessen your reaction to theseconditions.
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Method Copping withStress
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Avoid extreme reactions;Why hate when a little dislike will do?Why generate anxiety when you can
be nervous? Why rage when angerwill do the job? Why be depressedwhen you can just be sad?
Do something for othersto help get your mind off your self
Get enough sleep
Lack of rest just aggravates stress
Work off stress
with physical activity, whether it's jogging, tennis, gardening
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Method Copping withStress
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Avoid self-medication or escapeAlcohol and drugs can maskstress. They don't help deal withthe problems
Begin to manage the effects of stress
This is a long range strategy of adapting to your situation, and theeffects of stress in your life. Try toisolate and work with one "effect"at a time. Don't overwhelmyourself. for example, if you arenot sleeping well, seek help on this
one problem.
Try to "use" stressIf you can't remedy, nor escape from, what is bothering you, flow with it and tryto use it in a productive way
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Method Copping withStress
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Try to be positiveGive yourself messages as to how well you can cope rather than how horribleeverything is going to be. "Stress can actually help memory, provided it isshort-term and not too severe. Stress causes more glucose to be delivered tothe brain, which makes more energy available to neurons. This, in turn,enhances memory formation and retrieval. On the other hand, if stress isprolonged, it can impede the glucose delivery and disrupt memory."
Most importantly:if stress is putting you in an unmanageable state or interfering with yourschoolwork, social and/or work life,seek professional help at your school counseling center
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The End
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