surviving in the big city - a.k.a. stress management

12 IDEAS FOR SURVIVING IN THE BIG CITY(a.k.a. Stress Management)

www.DeryaOzcelik.com

Living in a big city (such as Istanbul) means having to

juggle many tasks at a time.


A big city brings several stress factors together: high expenses,

traffic jam, time restaint, long work hours and so on...


Being an expat in a big city adds even more stress factors: language barriers,

cultural differences, health and care arranegemenets, homesickness, etc...



HOWEVER, THERE IS AN EQUATION TO REMEMBER:

STRESS FACTORS

RESOURCES

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.



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’.






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


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.


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.


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.


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.


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.


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.


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.






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.






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.





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.

See other slides for more info.


Thank you!


surviving in the big city - a.k.a. stress management

Health & Medicine