how to manage stress?
Post on 15-Feb-2017
67 Views
Preview:
TRANSCRIPT
Hochschule Harz, Wernigerode 2013
+
Agnese Lubka mat-nr: 20852Ali Chihab mat-nr: 20847Oleksandra Soroka mat-nr: 20856
Stress Manageme
nt
Stage Fright
Hochschule Harz, Wernigerode 2013
2+Table of contents
Introduction Stress Management
Identify the sources of stress in your life How to cope with stress
Stress Fright Identify symptoms of your stage fright Controlling the symptoms
Activity Conclusion
Hochschule Harz, Wernigerode 2013
3+Introduction
Your body's way of responding to any kind of demand Can be caused by both good and bad experiences Your body reacts by releasing chemicals into the blood
that give you more energy and strength: Positive if your stress is caused by physical danger Negative if your stress is in response to something
emotional and there is no outlet for this extra energy and strength.
Stress:
Hochschule Harz, Wernigerode 2013
4+Stress Management
“Can be defined as interventions designed to reduce the impact of stressors in the workplace, these can have an
individual focus aimed at increasing an individual’s ability to cope with stressors. The goal of stress
management is to help you to manage the stress of everyday life, many different methods may be employed
such as biofeedback, meditation and massage.”
Hochschule Harz, Wernigerode 2013
5+Identify the sources of stress in your lifeLook closely at your habits, attitude, and excuses: Do you explain away stress as temporary (“I just have
a million things going on right now”)? Do you define stress as a part of your work or home life
(“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)?
Do you blame your stress on other people or outside events?
Hochschule Harz, Wernigerode 2013
6+
How to cope with stress?
Hochschule Harz, Wernigerode 2013
7+Unhealthy ways
Smoking Drinking too much Zoning out for hours in
front of the TV or computer
Withdrawing from friends, family, and activities
Using pills or drugs to relax
Sleeping too much Postponing Filling up every minute of
the day to avoid facing problems
Taking out your stress on others
+
Hochschule Harz, Wernigerode 2013
8
Healthy ways : The Four A’s
Change the situation: Avoid the stressor Alter the stressor
Change your reaction: Adapt to the stressor Accept the stressor
+
Hochschule Harz, Wernigerode 2013
9
Learn how to say “no” Avoid people who stress
you out Take control of your
environment Pare down your to-do list
Express your feelings instead of bottling them up
Be willing to compromise Be more assertive Manage your time better
Avoid unnecessary
stress Alter the situation
Change the situation
+
Hochschule Harz, Wernigerode 2013
10
Reframe problems Look at the big picture Focus on the positive
Don’t try to control the uncontrollable
Share your feelings Learn to forgive
Adapt to the stressor
Accept the stressor
Change your reaction
Hochschule Harz, Wernigerode 2013
11
+
Hochschule Harz, Wernigerode 2013
12+
Stage Fright
Hochschule Harz, Wernigerode 2013
13+Definition
“Stage fright is the experience of severe anxiety prior to or during a performance in front of an audience, such as
giving a speech, singing, or playing an instrument.”
Hochschule Harz, Wernigerode 2013
14+Identify symptoms of your stage fright Sweating Difficulty thinking about anything other than the fear Fear of fainting Desire to Flee Shortness of breath Hot or cold flashes Trembling or shaking Pounding heart
Hochschule Harz, Wernigerode 2013
15+Controlling the symptoms
Watch what you eat Take deep breaths, from the diaphragm Use your large muscles Recognize the stress as excitement Establish contact with audience Take the positive emotions and passion into your
performance
Hochschule Harz, Wernigerode 2013
16+
Activity
Hochschule Harz, Wernigerode 2013
17+Conclusion
“Expect, and accept, that you will feel anxious, especially at first. That's OK. If you allow yourself to work with the anxiety, not against it, you'll be able to calm down and
proceed. If you resist the anxiety, you'll make more trouble for yourself.”
+
RELAX
Hochschule Harz, Wernigerode 2013
19+Sources
http://www.changethatsrightnow.com/stage-fright/symptoms
http://socialanxietydisorder.about.com/od/glossarys/g/Stage-Fright.htm
http://www.helpguide.org/mental/stress_management_relief_coping.htm
http://www.bbc.co.uk/scotland/brainsmart/success/ http://www.nlm.nih.gov/medlineplus/ency/article/
001942.htm
top related