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Franchesca Eloise M. Escalante
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3 ways on how to control stress

Aug 08, 2015

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Page 1: 3 ways on how to control stress

By: Franchesca Eloise M. Escalante

Page 2: 3 ways on how to control stress

Sometimes, stress can be

good.It helps us act when we otherwise might be

paralyzed, spurring us to overcome obstacles.

By: Franchesca Eloise M. Escalante

Page 3: 3 ways on how to control stress

But chronic stress in everyday situations can be

harmful, to your health and psyche.

By: Franchesca Eloise M. Escalante

Page 4: 3 ways on how to control stress

The good news is that stress can be controlled with the right tools.

By: Franchesca Eloise M. Escalante

Page 5: 3 ways on how to control stress

With the right physical and mental makeup, stress can be gone.

By: Franchesca Eloise M. Escalante

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1. UNDERSTANDING STRESS

By: Franchesca Eloise M. Escalante

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Understand a bit about stress.1.1

Stress is physical or emotional tension or discomfort brought on by any perceived threat to our well-being. While some stress can be good planning your wedding, for example other types of stress can be hazardous to your overall health. In this article, we'll examine ways to curb the negative kind of stress.

By: Franchesca Eloise M. Escalante

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1.2Recognize the symptoms of stress.

Stress can manifest in a number of different ways. Be on the lookout for both physical and emotional signs of stress. Here are some common ways stress affects people:

By: Franchesca Eloise M. Escalante

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Realize some of the causes of short-term stress. 

1.3Short-term stress is fleeting but

powerful. Just because we know it's fleeting doesn't make it any less immediate.

By: Franchesca Eloise M. Escalante

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1.4Know some of the cause of long-term stress. Long-term stress is more pervasive.

In some cases, it can be brought on by a positive event in one's life, such as getting a promotion or having a child. It is arguably more hazardous to one's health because it can stew and fester for such a long time. With long-term stress, the sympathetic autonomic nervous system (ANS) initiates a fight or flight reaction semi-permanently, without ever letting the parasympathetic ANS relax the body and fully take over. By: Franchesca Eloise M. Escalante

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1.5Do not use drugs or abuse

alcohol in order to deal with stress.Dealing with stress is a difficult

arrangement. Sadly, taking drugs or abusing alcohol in order to deal with stress doesn't do anything to fix the stress. In the long run, using drugs and alcohol as a crutch actually creates more problems than it solves.

By: Franchesca Eloise M. Escalante

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1.6Know that stress can

ultimately be prevented.

It may seem like stress is a constant in your life, but there are ways to keep stress from encroaching on your happiness in the first place. This is more than just stress management, or what you'll find to the next slides; this is stress prevention.

By: Franchesca Eloise M. Escalante

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FIRST. Plan ahead. If you have a bout of short-term stress before every midterm, for example, it's worth planning ahead. Start studying a couple days before you normally do, and study when your concentration is at its peak. Plan out your social engagements so that you have a break every so often. Planning ahead will sometimes prevent stress altogether.

By: Franchesca Eloise M. Escalante

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SECOND. Create an order of operations. Assign priorities to certain tasks, and get the high-priority tasks done first and the low-priority tasks done later. Signing up for health insurance and signing up for the latest soccer tournament should not have equal priority. Prioritize accordingly.

By: Franchesca Eloise M. Escalante

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THIRD. Prepare for potentially stressful events. If you know a stressful event is on the horizon, prepare for it mercilessly. That way, when it comes time to give a presentation, for example, you'll feel confident that you have what it takes to deliver it effectively.

By: Franchesca Eloise M. Escalante

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2. SEARCHING FOR QUICK FIXES

By: Franchesca Eloise M. Escalante

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2.1Ask yourself: Is there really anything I can do about the

situation? Take a step back. Look for some perspective. Sometimes, we get stressed about situations over which we have absolutely no control, like being stuck in a traffic jam. Letting the mind know that it's okay to relinquish control may be all you need in order to fight stress. So if you find out there's nothing you can do about your suddenly stressful situation, try not to worry about it. By: Franchesca Eloise M. Escalante

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2.2 Learn not to sweat the small stuff.Related to but distinct from the

issue above, this method is all about using perspective to reduce stress. Life is full of problems some of them big, some of them small. People who successfully ward off stress are often good about letting the small stuff slide and focusing on the truly important things.

By: Franchesca Eloise M. Escalante

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2.3 Fight stress with physical activity.Feeling stressed? Then get on a

bike and pedal out that anxiety. Put on your running shoes and jog around the track. Change into your trunks and take a couple laps around the pool. Controlling stress is sometimes as easy as getting up and moving about.

By: Franchesca Eloise M. Escalante

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2.4Try meditation and breathing exercises.When stress takes over, the

sympathetic ANS pumps adrenaline and other hormones into the body to prepare it for action. Usually, the parasympathetic ANS eventually takes over and calms the body down. You can help the parasympathetic ANS take over by practicing meditation and breathing exercises.

By: Franchesca Eloise M. Escalante

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2.5Get social.After getting stressed out, it's tempting to try to isolate yourself from people. But evidence shows that being around trusted and amicable people can help ease stress. It doesn't necessarily have to be your friends or family, although they are great social motivators; it can be acquaintances or simply people around in, say, in a coffee shop. Being around the right sort of people can do wonders for managing your stress.By: Franchesca Eloise M. Escalante

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2.6 Distract yourself.If your aim is improving

concentration, distracting yourself probably isn't a very good idea. But that's not your aim, is it? Distraction can be an effective way of temporarily ignoring stress if you eventually use another method of controlling it instead of just ignoring it.

By: Franchesca Eloise M. Escalante

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2.7 Focus on the positive.There's almost always a silver

lining in stressful situations. On a sheet, divide the situation into possible positive and negative outcomes. Then do something symbolic to the negative outcomes, like ripping them apart or burning them up. Take the positive outcomes and let them inform your thinking instead of the negative outcomes.

By: Franchesca Eloise M. Escalante

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2.8Be simple.In order to feel like you have more

control over your own decisions, try simplifying aspects of your life. Take that vacation you've been putting off for five years. Set aside time to relax with a warm cup of tea. Take walks with your family. Try filling your life with simple things. It's those simple things that often have the most powerful effects.

By: Franchesca Eloise M. Escalante

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2.9 Try managing stress with music therapy.

Combine relaxation with music in order to fight stress, dementia, speech loss, rising blood pressure, and much more. Scientists have found that music therapy helps people calm their mind and body through its order, rhythm, and predictability. Find a nice spot to let loose, turn on some relaxing music, and help control your stress.

By: Franchesca Eloise M. Escalante

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3. INVESTING IN LONG-TERM SOLUTION

By: Franchesca Eloise M. Escalante

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It may sound a little counterproductive to dwell on your stress in a journal, but it's actually healthy if you learn to deal with stress. Keep a journal with you at all times and write in it whenever you feel stressed.

3.1 Make a stress-journal.

By: Franchesca Eloise M. Escalante

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3.2 Start sharing your thoughts.

Being in a stressful situation can make you feel like you're alone on an island. Luckily, you're not. Sharing your thoughts and feelings with other people, whether they are friends, family, co-workers, or acquaintances, can make you feel like a burden has been lifted from your shoulders.

By: Franchesca Eloise M. Escalante

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3.3 Maintain a healthy diet.

When your body is running low on fuel, or is only running on the wrong kind of fuel, it's hard to muster up energy to fight stress. During this time, stress can seem particularly frightening and be particularly exhausting. Therefore, it's important to get a healthy diet of fruits and vegetables, whole grains, lean protein, fiber, and healthy fats.By: Franchesca Eloise M. Escalante

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3.4 Carve out enough time in your day to sleep.

Stress and inadequate sleep can form a vicious cycle. On the one hand, a survey said that 2/3 of subjects associated their sleep problems with stress. On the other hand, another study found that for each hour of sleep you lose during the night, your risk of stress increases 14%. In other words, stress causes sleeplessness, and lack of sleep causes stressBy: Franchesca Eloise M. Escalante

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3.5Reward yourself, but

don't rely too much on incentives.

This gives us an incentive to work through difficult situations in order to do what we know is right. But don't rely on incentives in order to get you through stressful times. It can be unhealthy to always need an incentive. Sometimes you buckle down and do something because you want to do it or you know you should do it.

By: Franchesca Eloise M. Escalante

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3.6Ask for help.

Actively solicit the advice of others and entertain their ideas. You never know when another perspective will really hit home. Asking for help may mean putting aside your ego, but it's worth it. People are generally keen on lending a helping hand. (It makes them feel good about themselves.) Learn take advantage of that largesse.c

By: Franchesca Eloise M. Escalante

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These are the three ways to control stress, except one.

A. Understand Stress

B. Investing long-term solution

C. Go out of town

D. Searching for quick fixes

By: Franchesca Eloise M. Escalante

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