1. Stress Management

2. Managing Stress

3. What Is STRESS?
Stress is a conditioned experienced when a person perceives that “demands exceed the personal and social resources the individual is able to mobilize”
In other words what we feel when we think we’ve lost control of events

4. How To Manage Your Stress
The simple realization that you’re in control of your life is the foundation of stress management
Managing stress is all about taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems
The ultimate goal is a “balance life. Time for work, relationships, relaxation, and fun!

5. How To Manage Your Stress
Step #1: Identify sources of stress in your life
Not always obvious
For example, you may be worried about project deadlines, when maybe procrastination is the source of your stress
Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside of your control

6. How To Manage Your Stress
Step 2: Look at how you currently cope with stress
Are your coping strategies healthy or unhealthy, helpful or unproductive?
Unhealthy ways of coping:
Smoking
Drinking too much
Overeating/ undereating
Watching T.V. for hours
Sleeping too much
Using pills/drugs to relax
Procrastinating
Taking your stress out on others

7. How To Manage Your Stress
There are many healthy ways to manage and cope with stress, but they all require change
You can either change the situation or change your reaction
The Four A’s:
Change the situation:
Avoid the stressor
Alter the stressor
Change your reaction:
Adapt to the stressor
Accept the stressor

8. #1 Avoid the Stressor Learn how to say “no”
Don’t take on more than you can handle
Avoid people who stress you out
Limit the amount of time you spend with them, or end the relationship entirely
Take control of your environment
For example, If the evening news makes you anxious, turn the T.V off
Avoid hot button topics
Religion and politics
Pare down your to-do list
Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely

9. #2 Alter the Stressor
What can you do to change things so the problem doesn’t present itself in the future?
Express your feelings instead of bottling them up
Communicate your concerns in a open and respectful way
Be willing to compromise
Be more assertive
For example you have an exam to study for and your roommate wants to talk
Manage your time better

10. #3 Adapt to the Stressor
If you can’t change the stressor change yourself
Reframe problems
View stressful situations from a more positive perspective
Look at the big picture
How important will it be in the long run?
Adjust your standards
Don’t demand perfection
Focus on the positive
Take the time to reflect on all the things you appreciate in life

11. #4 Accept the Stressor
Some sources of stress are unavoidable. For example a death of a loved one.
Don’t try and control the uncontrollable
Focus on the things you can control
Look for the upside
“What doesn’t kill us makes us stronger”
Share your feelings
Talk to a trusted friend or therapist
Learn to forgive
Free yourself from negative energy by forgiving and moving on

12. Make Time for Fun and Relaxation
Healthy ways to recharge:
Go for a walk
Spend time in nature
Call a good friend
Workout
Write in a journal
Take a long bath
Play with a pet
Curl up with a good book
Listen to music
Watch a comedy movie