Stress management&4 A's of stress management

Stress
Stress is the “psychological, physiological and behavioural
response by an individual when they perceive a lack of equilibrium
between the demands placed upon them and their ability to meet
those demands, which, over a period of time, leads to ill-health”
d of time, leads to ill-health”

Stress management is “set of techniques and programs
intended to help people deal more effectively with stress in
their lives by analyzing the specific stressors and taking
positive actions to minimize their effects”.

4 A’s of Stress Management
1. Avoid: Where possible, take control of your environment
in order to avoid stress. Planning ahead can reduce stress.
Don’t take on more responsibility than you can reasonably
manage. Organize your day by listing tasks in order of
importance. Complete the most pressing responsibilities
first, and save the others for later or ask for assistance from
a co-worker.

2.Alter: During times of stress, attempt to make changes that
impact your stress level for the better. Communicate by using “I”
statements when asking others to change their behavior—for
example, “I feel frustrated by this heavy workload. Can you help
me balance this?” To manage time better, group phone calls,
computer tasks, and other responsibilities together if possible. If an
individual tends to take up a lot of your time, politely say, “I only
have five minutes to cover this, so please tell me what I can do for
you.”

3. Accept: There are times when the only response is to accept
things as they are. Talk about the stressors with a person you trust in
order to relieve the pressure. If experiencing anger at someone, free
yourself from it by forgiving the individual and moving on. Avoid
negative self-talk and focus on the positive. Learn from past
mistakes and accept them as “teachable moments.”

4. Adapt: Redefine the need to achieve perfection in order to
function with less frustration. Stop gloomy thoughts when they
occur. Try to reframe the situation by looking at it through another
person’s eyes. Adopt a saying to use in tough situations, such as “I
can handle this” or “This will pass.” Look at the big picture to put
things in perspective. Ask, “Will this matter in a year? In five
years?” Viewing stressors from this angle can make situations feel
less overwhelming.

3 Approaches in Stress Management
1.Action Oriented Approaches: used to take action to change a stressful
situation
2.Emotion-oriented approaches: used to change the way we perceive a
stressful situation
3.Acceptance-oriented approaches: used for dealing with stressful
situations you can’t control

Stress Management Approaches
situation
1.Be assertive
Clear and effective communication is the key to being assertive.
2.Reduce the noise
Switching off all the technology, screen time, and constant stimuli can help us slow down. Remember that
recharging is a very effective way of tackling stress.
3.Manage your time.
4.Creating boundaries.

Stress Management Approach
stressful situation
i-Affirmations and imagery.
ii.Cognitive Restructuring : In the mid-1950’s psychologist Dr. Albert Ellis developed
what cognitive restructuring, a technique for understanding negative emotions and
challenging the sometimes incorrect beliefs that cause them. Cognitive restructuring is a
key component of Cognitive behavioral therapy (CBT).

 Stress Management Approach
situations you can’t control.
1.Diet and Exercise
2.Sleep
3.Meditation and Physical Relaxation
4.Talk it out.
5.Build Resilience.

Stress Management Approach-Recap
situation
stressful situation
situations you can’t control

Coping with Emotions
Coping with emotions is all about the capability to speak or express the way one is feeling. It is a life skill
that leads to a healthy and prosperous life.
Coping with emotions include the following.
1.Understand the impact of emotions on perception.
2.Realize the effect of emotions on behavior and assess its influence on others.
3.Understand the role of physiological or bodily changes behind the emergence of emotions.
4.Emotions, thus, create responses in the brain called feelings. These feelings are caused by
5.Physical changes in the body that include expressions of the face.

Coping with Emotions-Tips
1.Try breathing relaxation techniques.

2.Try meditating or praying.

3.Try throwing the negative thought away

4. Journaling
Journaling allows you to manage emotions in several ways. It can
provide an emotional outlet for stressful feelings. It also can
enable you to brainstorm solutions to problems you face.
Journaling also helps you to cultivate more positive feelings,
which can help you to feel less stressed. It also brings other
benefits for wellness and stress management, making it a great
emotion-focused coping technique.

5.Try progressive muscle relaxation (PMR)-
Progressive muscle relaxation is a type of coping skill that focuses on tensing
and relaxing different muscle groups. The benefits of progressive muscle
relations include helping you become more aware of physical sensations in
your body.

Harmful ways that people deal with negative emotions
•Denial
•Withdrawal
•Bullying
•Self harm
•Substance use.

PATH METHOD
.Step 1: Pause.
This step is important because instead of acting on
feelings right away, you stop yourself and think
things through. Count to 100 or say the alphabet
backwards.

PATH METHOD
.Step 2-Acknowledge What You’re Feeling.
For example, are you mad at someone, or are you
sad because your feelings were hurt by what they
did? Whatever it is that you are feeling, it is ok to
feel that way.

PATH METHOD
.Step 3- Think.
Now that you have taken a few moments to figure
out what exactly it is that you are feeling, think
about how you can make yourself feel better.
.

PATH METHOD
.Step 4- Help.
Take an action to help yourself based upon
what you came up with in the “Think” step.

Mood Boosters
Read the story of someone you admire
Watch a funny YouTube video
Play with an animal
Watch a movie you loved when you were younger
Reorganize your room
Make a list of places you want to travel

Address Your Basic Needs
•Eat a healthy snack.
•Drink a glass of water.
•Take a shower or bath.
•Take a nap

Process Feelings
•Draw how you’re feeling.
•Make a gratitude list.
•Punch a pillow.
•Scream.
•Let yourself cry.
•Rip paper into small pieces.

Hobbies/Stress Relievers
Learn something new – there are tutorials for all kinds
of hobbies online.
Create - try a craft project, color, paint, or draw. Invite a
friend to join you for added fun.
Write – you could write a story, a poem, or an entry in a
journal.
Get active – dancing, running, or playing a sport are
some good ways to get moving.
Play a video game.
Get a plant and start a garden.

Ask for Help
•Text a friend.
•Ask someone to just sit with you.
•Call a family member.
•Talk to an adult you trust.
•Call a friend you haven’t talked to recently.

Relaxation Exercises
•Go for a walk – feel the ground under your feet and the
air on your skin. Focus on your senses.
•Find a guided meditation on YouTube.
•Do yoga – you can find videos on demand using your
tv or online.
•Read a book.
•Listen to music, a podcast, or an audiobook.
•Unplug – turn off your phone, tablet, and/or computer
for an hour or so.

Volunteering/Acts of Kindness
•Do something nice for someone you
know.
•Help a stranger.
•Volunteer your time

MUHAMMED BAVA KH
ASSISTANT PROFESSOR
Dept. of Science & Humanities
MEA ENGINEERING COLLEGE
muhammedbava@meaec.edu.in
-9447544224-

Stress management&4 A's of stress management

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