surviving in the big city - a.k.a. stress management
TRANSCRIPT
Living in a big city (such as Istanbul) means having to
juggle many tasks at a time.
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A big city brings several stress factors together: high expenses,
traffic jam, time restaint, long work hours and so on...
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Being an expat in a big city adds even more stress factors: language barriers,
cultural differences, health and care arranegemenets, homesickness, etc...
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That means, the more stress factors you face, the more resources you should
apply. So that you are powerful enough to fight against the impact of stress.
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Duygusal tepkiler: Öfke, huzursuzluk, kaygı, çökkünlük, vb.
Kaslarla ilgili tepkiler: Baş ağrısı, sırt ya da bel ağrısı, diş sıkma, çenede ağrı, vb.
Mide ve bağırsak tepkileri: Karın ağrısı, mide yanması, hazımsızlık, kabızlık ya da ishal, vb.
Uyarılmışlık tepkileri: Yüksek tansiyon, çarpıntı, terleme, baş dönmesi, nefes darlığı, vb.
RESOURCE #1TURN RELAXATION INTO A HABIT.
Breathing exercises and relaxation helps stress level to drop. They decrease alertness and restlessness. It helps the body and the system to ‘get
back to normal’.
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Duygusal tepkiler: Öfke, huzursuzluk, kaygı, çökkünlük, vb.
Kaslarla ilgili tepkiler: Baş ağrısı, sırt ya da bel ağrısı, diş sıkma, çenede ağrı, vb.
Mide ve bağırsak tepkileri: Karın ağrısı, mide yanması, hazımsızlık, kabızlık ya da ishal, vb.
Uyarılmışlık tepkileri: Yüksek tansiyon, çarpıntı, terleme, baş dönmesi, nefes darlığı, vb.
We tend to withdraw from social life when we are stressed.
ON THE CONTRARY,
socializing and the feeling of
support is remedy for
stress. Get it from wherever you can find it.
RESOURCE #2 USE SUPPORT
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RESOURCE #3 TAKE CARE OF YOURSELF
Eat well, sleep well, exercise well. Do minor but important changes in your life style that helps improve your wellbeing. There is only one you that is
going to cope with the stress. It’s better be well looked-after.
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RESOURCE #4 LOOK AT YOUR COPING STRATEGIES
You have many of them. Just look at which ones are working under the specific circumstances. Do more of
what is working. Revise and alter the ones that are
semi-helpful.
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You have many of them. Just look at which ones are working under the specific circumstances. Do more of
what is working. Revise and alter the ones that are
semi-helpful.
RESOURCE #5 DEVELOP NEW COPING STRATEGIES
Define your problems and your needs. Treat
them separately. Be open to trying new
things. Stressful times and times of crises are
when we thrive and come up with creative
solutions.
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RESOURCE #6 BE PHYSICALLY ACTIVE.
Exercising and keeping active helps your
cardiovascular, digestive, circulatory and hormonal
systems. It gives you energy, it helps
motivation, it challenges you and helps feelings of
achievement.
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Use your imaginations to connect with your
dreams, goals, expectations and desires.
Imagination is underrated in today’s
rational world, although it helps tremendously to
enhance inner resources and coping capacity.
RESOURCE #7 IMAGINE.
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Look back and find all the times you
managed to overcome
difficulties. Connect with those
memories where you survived. Dig into your previous
successes, achievements,
pursuits. Re-discover your abilities, skills,
strengths and resources.
RESOURCE #8 RE-DISCOVER YOUR STRENGTHS.
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When there’s too much on your plate, go to energy-saving-mode. Don’t try to do all at once. Do one thing at a time. Prioritize.
Break down tasks into parts. Take small steps.
RESOURCE #9 DO ONE THING AT A TIME.TAKE SMALL STEPS.
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Duygusal tepkiler: Öfke, huzursuzluk, kaygı, çökkünlük, vb.
Kaslarla ilgili tepkiler: Baş ağrısı, sırt ya da bel ağrısı, diş sıkma, çenede ağrı, vb.
Mide ve bağırsak tepkileri: Karın ağrısı, mide yanması, hazımsızlık, kabızlık ya da ishal, vb.
Uyarılmışlık tepkileri: Yüksek tansiyon, çarpıntı, terleme, baş dönmesi, nefes darlığı, vb.
Take 5 minute breaks every hour. Take 15 minute breaks
every 2 hours.
Use your holidays. DON’T MISS OUT ON THEM.
Imagination, planning, doing your favourite activity can all be
parts of your breaks.
RESOURCE #10TAKE BREAKS.
www.DeryaOzcelik.com
Duygusal tepkiler: Öfke, huzursuzluk, kaygı, çökkünlük, vb.
Kaslarla ilgili tepkiler: Baş ağrısı, sırt ya da bel ağrısı, diş sıkma, çenede ağrı, vb.
Mide ve bağırsak tepkileri: Karın ağrısı, mide yanması, hazımsızlık, kabızlık ya da ishal, vb.
Uyarılmışlık tepkileri: Yüksek tansiyon, çarpıntı, terleme, baş dönmesi, nefes darlığı, vb.
RESOURCE #11USE HUMOUR.
Humour helps even the most difficult become easier. It is one of the best
known coping mechanisms. It makes the unspeakable to be spoken about. It
lightens up the mood.
www.DeryaOzcelik.com
Duygusal tepkiler: Öfke, huzursuzluk, kaygı, çökkünlük, vb.
Kaslarla ilgili tepkiler: Baş ağrısı, sırt ya da bel ağrısı, diş sıkma, çenede ağrı, vb.
Mide ve bağırsak tepkileri: Karın ağrısı, mide yanması, hazımsızlık, kabızlık ya da ishal, vb.
Uyarılmışlık tepkileri: Yüksek tansiyon, çarpıntı, terleme, baş dönmesi, nefes darlığı, vb.Do not waste energy on things
you cannot change. Accept the things that are beyond you as they are. Try to see the bigger
picture. And remember to accept yourself.
RESOURCE #12 USE ACCEPTANCE.