Stress Management By: - Ahmad Fahmi Azhar (07.41010.0172) - Wahidya Fithra N. (07.41010.0223)
WHAT IS STRESS? l Stress is your mind and body’s response or reaction to a real or imagined threat, event or change. l The threat, event or change are commonly called stressors. Stressors can be internal (thoughts, beliefs, attitudes or external (loss, tragedy, change).
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 l Cardiac - increased heart rate l Respiratory - increased respiration l Skin - decreased temperature l 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 l Behavior indicators include: lack of enthusiasm for family, school, work or life in general, withdrawal, change in eating habits, insomnia, hypersomnia, anger, fatigue. l Cognitive Indicators include: poor problem solving, confusion, nightmares, hyper-vigilance.
RESISTANCE STAGE MORE EXAMPLES Emotional indicators include: l tearfulness l fear l anxiety l panic l guilt l agitation l depression l 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.
Note: 1. DIVORCE 2. MARITAL SEPARATION OR BREAK UP WITH BOYFRIEND/GIRLFRIEND 3. TROUBLE AT SCHOOL/ OFFICE 4. SERIOUS HEALTH PROBLEM OF A FAMILY MEMBER 5. 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
Adopt a healthy lifestyle Exercise regularly Eat a healthy diet Reduce caffeine and sugar Avoid alcohol, cigarettes, and drugs Get enough sleep
MORE STRATEGIES l “ What is Stress” Web Site. http//www.teachhealth.com l How to reduce and relieve stress “Web Site. http//www.family.com l “Stress Relievers” Web Site. http//www.residentassistant.com l “Massage” Downing, G. (1972). Massage Book. New York: Random House. l “Aromatherapy” Web Site. http//www/aromaweb.com/articles/wharoma.as l “Yoga” Web Site. http//www.kevala.co.uk/yoga/overview.htr