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Stress management

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Homiga Balasubramanian
Homiga Balasubramanian

Stress is the body's response to demands placed on it, causing the release of adrenaline and activating the fight or flight response. Moderate stress can improve performance, but too much leads to negative effects. Common stressors include school, work, family, health, finances, and relationships. Left unmanaged, stress can cause physical issues like changes in weight or blood pressure and emotional issues like anxiety and depression. Effective stress management techniques involve relaxation exercises, physical activity, meditation, counseling, changing perceptions, and scheduling self-care activities. Managing stress leads to benefits like improved physical and emotional health as well as focus and achievement.

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Stress ManagementStress Management
What Is StressWhat Is Stress  Stress is the body’s automatic response toStress is the body’s automatic response to any physical or mental demand placed on it.any physical or mental demand placed on it.  Adrenaline is a chemical naturally producedAdrenaline is a chemical naturally produced in our body as a response to stress .in our body as a response to stress .  Fight or Flight response is illicited.Fight or Flight response is illicited.
Is All Stress Bad?Is All Stress Bad?  Moderate levels of stress may actuallyModerate levels of stress may actually improve performance and efficiencyimprove performance and efficiency  Too little stress may result in boredomToo little stress may result in boredom  Too much stress may cause anToo much stress may cause an unproductive anxiety levelunproductive anxiety level
Identifying StressorsIdentifying Stressors Situations, activities, andSituations, activities, and relationships that cause ‘trauma’ torelationships that cause ‘trauma’ to one’s physical, emotional, orone’s physical, emotional, or psychological selfpsychological self
StressorsStressors  SchoolSchool  WorkWork  FamilyFamily  RelationshipsRelationships  LegalLegal  FinancesFinances  Health/illnessHealth/illness  EnvironmentEnvironment  Living SituationLiving Situation
Negative Effects of StressNegative Effects of Stress 1. Physical1. Physical - Weight gain/lossWeight gain/loss - Unexpected hair lossUnexpected hair loss - Heart palpitationsHeart palpitations - High blood pressureHigh blood pressure 2. Emotional2. Emotional - Mood swingsMood swings - AnxietyAnxiety - Can lead to depressionCan lead to depression • Can also lead to unhealthy copingCan also lead to unhealthy coping strategies (i.e. alcohol, drugs, etc)strategies (i.e. alcohol, drugs, etc)
Managing StressManaging Stress  Stress Relief StrategiesStress Relief Strategies 1. Body relaxation excercises1. Body relaxation excercises - breathing techniques- breathing techniques - guided imagery- guided imagery 2. Physical exercise2. Physical exercise -yoga-yoga -work out routine-work out routine 3. Meditation3. Meditation 4. Counseling4. Counseling -talk therapy-talk therapy -life coaching-life coaching
Other Helpful tipsOther Helpful tips  Changing perceptions and expectationsChanging perceptions and expectations  Break jobs/tasks into manageable partsBreak jobs/tasks into manageable parts  Set reasonable/realistic goalsSet reasonable/realistic goals  Avoid procrastinationAvoid procrastination  Set boundariesSet boundaries  Don’t compromise your values/beliefsDon’t compromise your values/beliefs  Schedule “me” timeSchedule “me” time
Benefits of Stress ManagementBenefits of Stress Management  Physical health gets betterPhysical health gets better -more energy and stamina-more energy and stamina  Emotions stabilizedEmotions stabilized -positive attitude-positive attitude -hopeful/happier-hopeful/happier  Ability to focus improvedAbility to focus improved -able to learn and achieve-able to learn and achieve
RelaxRelax  Our brain fires electrical waves at 14 or moreOur brain fires electrical waves at 14 or more cycles a second.cycles a second.  These areThese are betabeta waves and are great for gettingwaves and are great for getting tasks done, but not for learning new things.tasks done, but not for learning new things.  Taking a few minutes to relax deeply slows yourTaking a few minutes to relax deeply slows your brain waves down.brain waves down.  These slower waves areThese slower waves are alphaalpha waves.waves.  They occur at between 7 and 14 cycles a secondThey occur at between 7 and 14 cycles a second  Studies showStudies show alphaalpha waves improve learning.waves improve learning. ----”OnCourse” by Skip Downing----”OnCourse” by Skip Downing
The Key Word Is….The Key Word Is…. BalanceBalance

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Stress management

  • 2. What Is StressWhat Is Stress  Stress is the body’s automatic response toStress is the body’s automatic response to any physical or mental demand placed on it.any physical or mental demand placed on it.  Adrenaline is a chemical naturally producedAdrenaline is a chemical naturally produced in our body as a response to stress .in our body as a response to stress .  Fight or Flight response is illicited.Fight or Flight response is illicited.
  • 3. Is All Stress Bad?Is All Stress Bad?  Moderate levels of stress may actuallyModerate levels of stress may actually improve performance and efficiencyimprove performance and efficiency  Too little stress may result in boredomToo little stress may result in boredom  Too much stress may cause anToo much stress may cause an unproductive anxiety levelunproductive anxiety level
  • 4. Identifying StressorsIdentifying Stressors Situations, activities, andSituations, activities, and relationships that cause ‘trauma’ torelationships that cause ‘trauma’ to one’s physical, emotional, orone’s physical, emotional, or psychological selfpsychological self
  • 5. StressorsStressors  SchoolSchool  WorkWork  FamilyFamily  RelationshipsRelationships  LegalLegal  FinancesFinances  Health/illnessHealth/illness  EnvironmentEnvironment  Living SituationLiving Situation
  • 6. Negative Effects of StressNegative Effects of Stress 1. Physical1. Physical - Weight gain/lossWeight gain/loss - Unexpected hair lossUnexpected hair loss - Heart palpitationsHeart palpitations - High blood pressureHigh blood pressure 2. Emotional2. Emotional - Mood swingsMood swings - AnxietyAnxiety - Can lead to depressionCan lead to depression • Can also lead to unhealthy copingCan also lead to unhealthy coping strategies (i.e. alcohol, drugs, etc)strategies (i.e. alcohol, drugs, etc)
  • 7. Managing StressManaging Stress  Stress Relief StrategiesStress Relief Strategies 1. Body relaxation excercises1. Body relaxation excercises - breathing techniques- breathing techniques - guided imagery- guided imagery 2. Physical exercise2. Physical exercise -yoga-yoga -work out routine-work out routine 3. Meditation3. Meditation 4. Counseling4. Counseling -talk therapy-talk therapy -life coaching-life coaching
  • 8. Other Helpful tipsOther Helpful tips  Changing perceptions and expectationsChanging perceptions and expectations  Break jobs/tasks into manageable partsBreak jobs/tasks into manageable parts  Set reasonable/realistic goalsSet reasonable/realistic goals  Avoid procrastinationAvoid procrastination  Set boundariesSet boundaries  Don’t compromise your values/beliefsDon’t compromise your values/beliefs  Schedule “me” timeSchedule “me” time
  • 9. Benefits of Stress ManagementBenefits of Stress Management  Physical health gets betterPhysical health gets better -more energy and stamina-more energy and stamina  Emotions stabilizedEmotions stabilized -positive attitude-positive attitude -hopeful/happier-hopeful/happier  Ability to focus improvedAbility to focus improved -able to learn and achieve-able to learn and achieve
  • 10. RelaxRelax  Our brain fires electrical waves at 14 or moreOur brain fires electrical waves at 14 or more cycles a second.cycles a second.  These areThese are betabeta waves and are great for gettingwaves and are great for getting tasks done, but not for learning new things.tasks done, but not for learning new things.  Taking a few minutes to relax deeply slows yourTaking a few minutes to relax deeply slows your brain waves down.brain waves down.  These slower waves areThese slower waves are alphaalpha waves.waves.  They occur at between 7 and 14 cycles a secondThey occur at between 7 and 14 cycles a second  Studies showStudies show alphaalpha waves improve learning.waves improve learning. ----”OnCourse” by Skip Downing----”OnCourse” by Skip Downing
  • 11. The Key Word Is….The Key Word Is…. BalanceBalance