Managing Stress - How to reduce, prevent and Cope with stress ?

Managing Stress How to Reduce, Prevent,

& Cope with

Stress

Modalities to Cope with stressIdentify the stressAnalyze the stressEvaluating the risk

Design the stress management strategiesImplementing

Evaluation

Helps to-• Alter the situation• Avoid the situation

• Accept the situation

Stress Management Strategy #1 : Avoid unnecessary stress• Learn how to say “no” • Avoid people who stress you out • Take control of your environment –• Avoid hot-button topics –politics • Prepare down your to-do list

Strategy #2 : Alter the situation• Express your feelings instead of bottling them up• Be willing to compromise• Be more assertive deal with problems head on anticipate

and prevent them • Manage your time better

Strategy #3: Adapt to the stressor• Reframe problems view in positive aspects • Look at the big picture – how important it is in

long run • Adjust your standards, avoid perfectionism---

should be good enough • Focus on the positive —when stress arrive –

think a moment on the positive things- your +ve qualities ---gifts—

• Eliminate words such as "always," "never," "should," and "must." These are tell-tale marks of self-defeating thoughts.

Strategy #4: Accept the things you can’t Change• Don’t try to control the uncontrollable• Look for the upside- look at the opportunities • Share your feelings• Learn to forgive

Strategy #5: Make time for fun and Relaxation• Set aside relaxation time. • Connect with others• Do something you enjoy every day• Keep your sense of humour

Strategy #6: Adopt a healthy lifestyle• Exercise regularly• Eat a healthy diet• Reduce caffeine and sugar• Avoid alcohol, cigarettes, and drugs. • Get enough sleep

• Decision in the correct moment is important ………………….

• Skill in dealing with behavior and emotion -------

Life is 10% what you MAKE it & 90% how you TAKE it

10 Stress Management Tips1. Follow Quick tips for reducing stress• 6 seconds breathing technique( Dr Stroebel'sHarvard Uty)2. Shift your Perspective• Adopt a more positive mental attitude Do you see a glass as half full or -----as half empty? 3. Bring more fun and laughter into your life Laughter may be the best medicine!4. Cultivate a positive support networkBe with and talk with positive friends - 5. Structured problem solving techniques to deal with stress6. Practice relaxation techniques music, breathing exercises progressive muscle relaxation, Meditation

7. Practice mindfulness for stress reduction staying focused in the present - not worrying about the future or dwelling in the past.8. Time management and stress To-do-list 9. Anger management tips10. Taking Care of Yourself• Healthy eating –• Exercise and Stress Reduction• Vitamins and Stress. Stress rob Vit B and limit absorption

of other vitamins • Grooming

Start a Stress Journal• identify the regular stressors in your life and the

way you deal with them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down:

• What caused your stress (make a guess if you’re unsure)

• How you felt, both physically and emotionally• How you acted in response• What you did to make yourself feel better

Techniques of Stress Management

Controlling and reducing tension through Emotional and Physical changes 1. Laughter – Smartest way 2. Autogenic training – Relaxation techniques • Breathing & Meditation & Yoga (Balance between Sympathetic, Para- sympthetic & Aut. N System

Dealing with Stressful Situation

4 As(Change the Situation) Avoid Stressor Alter the Stressor

(Change your Reaction ) Adapt to the Stressor Accept the Stressor

“What is the best way to relive my stress and relax?

The Best Stress Buster –• BREATHING ---- Simply --- Breathing • Deep breathing O2 Supply Stimulate PSNs -

Promote state of calmness • Mindful breathing help to connect your body and

mind bring awareness away from worries & quiet your mind • AIS ( American Institute for Stress)

AIS --Certified Technique 1. Quietening Response – Feel the breath ) 2. SKY –( AOL) 3. Teddy Bear breathing ( kids) – • Your metabolism decreases• Your heart beats slower and your muscles relax• Your breathing becomes slower• Your blood pressure decreases

Breathing • Gives tremendous relaxation , vitality and

energy • Deep breathing triggers the lymph body’s

sewage system – and energize cells• Ensures the blood is fully oxygenated –

provide peak health

Alternate Nostril Breathing To assist in balancing the left and right sides of our bodies and brains.Normal rhythmic switch -- throughout the day, the body runs on a 90 to 150 minute cycle(2.5hrs)• 2.5 hours your left nostril will be dominant about 1-2 mts - breath through both nostrils, Before switching to the right as dominant nostril for the next 2.5 hours.

Meditation• In simple terms, meditation is a Mind-Cleansing or Emptying process• At a deeper level, meditation is focused

concentration and increased awareness of one’s being

Meditation• When the mind is emptied of conscious

thought-• Unconscious thoughts can enter the

conscious realm–to bring Enlightenment to our lives

Physiological Effects of MeditationIt induce Sympathetic-Parasympathetic and Autonomic NS • Decreased oxygen

consumption• Decreased blood lactate

levels• Increased skin

resistance • Decreased heart rate

• Decreased blood pressure

• Decreased muscle tension

• Increased alpha waves

Vehicles for Exclusive Meditation

• Mental repetition (mantra)• Visual concentration (tratek)• Repeated sounds (nadem)• Physical repetition (breathing, rhythmic

exercise)• Tactile repetition (beads, shell, stone etc.)