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UNDERSTANDINGSTRESS:MODULE 1

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Increased heart rate,Stomach & digestive disturbances,

Diarrhea, sweating, heart attack, ulcers,

Head aches, chest pains, insomnia, accidentprone, alcoholism ,high blood pressure

The Physical Signs of Stress

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Tension, tightness,

Resistance, friction, anger,

Guilt, critical, anxiety, evasion, reactive,

discontentment, worry, impatience,

Apprehension

The Mental Signs of Stress

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Effects of StressMENTAL

BEHAVIOURAL

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External & Internal causes of StressExternal

Fast changing world, hurry, consumerism,media, government policies,population explosions, pollution

Internalchange of attitude, fear, jealousy,hatred, aspirations, approach

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From Victim to Agent of Change

Victim Change Agent

Blaming Objective HelperManipulating Process HelperForcing Counsellor

Resisting StabilizerFighting RefereeFleeing Educator

Criticizing Energizer

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Stress Management SkillsDETACHMENT

FILTERING

CONTROLLING

NOT ABSORBING

STABILIZING

HUMOUR

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4 Levels of StressSPIRITUAL ,

MENTAL

EMOTIONAL

PHYSICAL

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Causes or Triggers of StressEVENTS, SITUATIONS, AND CIRCUMSTANCES AT WORK

EVENTS, SITUATIONS, AND CIRCUMSTANCES AT HOME

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Depends on what it does for you !!!

Stressors are Neutral

Types of stress :

Distress : Stressors are too demanding and depletesresources of Body or when we do not have adequateresources to meet the demands distress is caused .

Eustress (Useful Stress): Stressor is within limitsand the body has enough resources to cope up with it .When the stress

makes us cope up with it , we feel satisfied and happyand it leads to better integration of our personality.Such stress is beneficial for our motivation and growth.

Types of Stress !!!

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Fight or Flight : Phsiology

The Bodys Stress Response When you perceive a threat, your nervous

system responds by releasing a flood of stress hormones, including adrenaline andcortisol. These hormones rouse the body foremergency action.

Your heart pounds faster, muscles tighten,blood pressure rises, increase in stomachacids, breath quickens, and your sensesbecome sharper. These physical changes

increase your strength and stamina, speedyour reaction time, and enhance your focus

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Physiological Stress1st way to relieve the physiological stress

Cardiovascular Health

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Physiological Stress2nd way to relieve the physiological stress

Dietary Health Stress leads to over eating, obesity, and increased physical effects of stress on

our body Unhealthy foods add Chemical Stress to our bodies

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Physiological StressResiliency Exercise

HOW DOES EXERCISE HELP WITH STRESS? Increases positive chemical reaction in the brain and increases energy

(endorphins) Alleviates pressure through physical action that requires focus and concentration Reduces stress by building self confidence and generation self control over your mind and body

TIPS FOR SUCCESS Do something you like Create a schedule or exercise plan (Stick to it) Set a goal Find a buddy Try new things Commit

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Psychological StressTreating psychological stress

Counseling- enable, empower and teach positive and healthyreactions

Relaxation training deep concentration, mental focus,

breathing, etc.Cognitive Therapy techniques learn how to examine what isimportant and prioritize (Time Management Matrix)

- What needs to change?

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Time Management Matrix

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Psychological StressResiliency in psychological stress

DEEP RELAXATIONS STRATEGIES

Meditation Yoga

Autogenic training Self- hypnosis Regular practice of these techniques will provide conditioning

to your body to inhibit the negative effects of stress.

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SOCIAL STRESSEliminating stressors in:

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Social StressMethods of combating social stress

Develop a new social support Keep in touch and show your familyhow much you appreciate them and how important they are to you.

Keep a positive outlook.

Take time to learn about yourself

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Social StressMethods of combating social stresscontinued

Find a support group for people who are going through a similar

experience. Use Humor to release stress hormone levels and keep things inprospective. Create an open and friendly support system for coworkers so theyfeel like they can turn to you when necessary. Avoid people who are non-supportive; make sure they reduce andnot increase your stress. Be proactive and make the first move to keep in touch. Keeping family and friends close for support and keeping bonds areimportant for getting past stress. Stay proactive, open minded and take the initiative to make newfriends and work relationships.

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Social StressBenefits of eliminating social stress

Helps to develop skills in problem solving and communication Learn how to manage your emotions

Gives you a sense of belonging

Rely on others and yourself

To view yourself in a positive manner