Stress ManagementStress Management

By:- Ahmad Fahmi Azhar (07.41010.0172)- Wahidya Fithra N. (07.41010.0223)

WHAT IS STRESS?

Stress is your mind and body’s response or reaction to a real or imagined threat, event or change.

The threat, event or change are commonly called stressors. Stressors can be internal (thoughts, beliefs, attitudes or external (loss, tragedy, change).

• EUSTRESS

LEVELS OF STRESS

• DISTRESS

ALARM STAGE

As you begin to experience a stressful event or perceive something to be stressful psychological changes occur in your body. This experience or perception disrupts your body’s normal balance and immediately your body begins to respond to the stressor(s) as effectively as possible.

STAGES OF STRESS

EXAMPLES

Cardiac - increased heart rate Respiratory - increased respiration Skin - decreased temperature Hormonal - increased stimulation of

adrenal genes which produce an adrenal rush.

RESISTANCE STAGE

During this stage your body tries to cope or adapt to the stressors by beginning a process of repairing any damage the stressor has caused. Your friends, family or co-workers may notice changes in you before you do so it is important to examine their feedback to make sure you do not reach overload.

EXAMPLES Behavior indicators include: lack of

enthusiasm for family, school, work or life in general, withdrawal, change in eating habits, insomnia, hypersomnia, anger, fatigue.

Cognitive Indicators include: poor problem solving, confusion, nightmares, hyper-vigilance.

RESISTANCE STAGE MORE EXAMPLES

Emotional indicators include: tearfulness fear anxiety panic guilt agitation depression overwhelmed.

EXHAUSTION STAGE

During this stage the stressor is not being managed effectively and the body and mind are not able to repair the damage.

EXAMPLES

Digestive disorders, withdrawal, headaches, tension, insomnia, loss of temper.

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Old People

Youth People

Note: 1. DIVORCE2. MARITAL SEPARATION OR BREAK UP WITH

BOYFRIEND/GIRLFRIEND3. TROUBLE AT SCHOOL/ OFFICE4. SERIOUS HEALTH PROBLEM OF A FAMILY MEMBER5. DEATH OF SPOUSE, PARENT, BOYFRIEND/GIRLFRIEND

STRESS SCALE

Stress management strategy

#1: Avoid unnecessary stress

a. Learn how to say “no”

b. Avoid people who stress you out

c. Take control of your environment

d. Avoid hot-button topics

e. Pare down your to-do list

#2: Alter the situation

a. Express your feelings instead of bottling them up

b. Be willing to compromise

c. Be more assertive

d. Manage your time better

Stress management strategy

#Note:

Time Management Tips to Reduce Stress

1. Create a balanced schedule

2. Don’t over-commit yourself

3. Prioritize tasks

4. Break projects into small steps

5. Delegate responsibility

Stress management strategy

#3: Accept the things you can’t change

a. Don’t try to control the uncontrollable

b. Look for the upside

c. Share your feelings

d. Learn to forgive

Stress management strategy

#4: Adapt to the stressor

a. Reframe problems

b. Look at the big picture

c. Adjust your standards

d. Focus on the positive

Stress Reduction Tips

Adopt a healthy lifestyle

• Exercise regularly

• Eat a healthy diet

• Reduce caffeine and sugar

• Avoid alcohol, cigarettes, and drugs

• Get enough sleep

MORE STRATEGIES

“What is Stress” Web Site. http//www.teachhealth.com How to reduce and relieve stress “Web Site.

http//www.family.com “Stress Relievers” Web Site. http//www.residentassistant.com “Massage” Downing, G. (1972). Massage Book. New York:

Random House. “Aromatherapy” Web Site.

http//www/aromaweb.com/articles/wharoma.as “Yoga” Web Site. http//www.kevala.co.uk/yoga/overview.htr