4. Stressors
• College
• Work
• Family
• Relationships
• Legal
• Finances
• Health/illness
• Environment
• Living Situation
5. Negative Effects of Stress
1. Physical
- Weight gain/loss
- Unexpected hair loss
- Heart palpitations
- High blood pressure
2. Emotional
- Mood swings
- Anxiety
- Can lead to depression
• Can also lead to unhealthy coping
strategies (i.e. alcohol, drugs, etc)
7. Stress psychosocial
• Relationships
• Peers –
– You want to spend time with peers but
without parental supervision
– Their opinions more important than that
of parents
• Conflicts with parents, friends
• Media internet
• Secret lives ……
8. How do we react to stress?
• Reaction
– FFF (Fight – Flight – Freeze)FFF (Fight – Flight – Freeze)
ULTIMATELY how each person reactshow each person reacts will decide
how STRESS will affect YOUYOU
This means that whether we get “stressed out“stressed out
or not”or not” depends mainly on USUS
9. Signs and Symptoms of StressSigns and Symptoms of Stress
Physical
• Poor appetite or overeating
• Feeing tired and fatigued
• Various aches and pains ---headache body ache muscle pain
• Nausea & abdominal Pain
• Sleep problems
• Falling sick very often e.g. fever cough cold diarrhea
( because of lowering of immunity due to stress)
10. Mental
• Feeling low
• Nervousness and Anxiety
• Excessive Anger or Depression
• Being easily upset
• Poor self confidence
• Low self esteem
• Lack of Concentration
• Poor performance in studies
11. Is STRESS good or bad for us ?
• Some amount of stress is essential for us to excel in life.
This is good stress or “EUSTRESS”
• But when stress is too much then it reduces
performance. This is bad stress or “DISTRESS “
16. Stress and PerformanceStress and Performance
Dealing more effectively with stress improves
performance and the quality of life
It is like salt and pepper to life
17. Is STRESS good or bad for us ?
So all efforts should be to convert all stresses intoSo all efforts should be to convert all stresses into
EUSTRESS –This can be achieved by stressEUSTRESS –This can be achieved by stress
management techniquesmanagement techniques
All stresses can be GOOD
18. Is All Stress Bad?
• Moderate levels of stress may actually
improve performance and efficiency
• Too little stress may result in boredom
• Too much stress may cause an unproductive
anxiety level
20. Stress Management TipsStress Management Tips
• Making little changes in your life can really add up to a big
feeling of relief.
• Learn to recognize when you are feeling stressed and simple
ways you can relax.
• Take a break. Have a cold drink, get some fresh air, or close
your eyes for a minute to refocus.
• Stay positive to help friends and family cope with stress.
• Let others know you're feeling overwhelmed and tell them
how they can help.
• Allow yourself to simply say "no" to friends and family when
you know you cannot meet their demands without becoming
overwhelmed.
21. Stress Management TipsStress Management Tips
• Be prepared for unexpected problems such as traffic,
a lost pet or a family emergency.
• Prioritize. Take control of your "to do" list by
deciding what's really most important on your list.
• Write down feelings of sadness, frustration or anger
to get a clearer perspective of your emotions.
• Enjoy life's simple pleasures like colorful flowers,
dancing, music, and social outings, etc.
• Share your talents to better the lives of others as
well as your sense of well-being.
22. Exercise regularly.
Have healthy eating habits never skip breakfast
Reduce sedentary activities like TV Video games etc.
Eat healthy nutritious food. Avoid Junk food .
Avoid excess caffeine intake eg tea coffee chocolates and
cola drinks
Do NOT TAKE QUICK FIX REMEDIES like alcohol tobacco
and drugs
as they have long term and very harmful
effects on your body and mind .
Stress Management PlanStress Management Plan
23. • Practice time management
• Learn relaxation exercises.
• Rehearse and practice situations.
• Learn practical coping skills.
• Decrease negative self talk.
• Learn to feel good with a workable result – Don’t be a
perfectionist.
• Build a network of friends.
Stress Management PlanStress Management Plan
24. How to seek help to destressHow to seek help to destress
Stress Management Plan:Stress Management Plan:
Talk and confide to a person whom you trust : friend,
parent, teacher, relative, etc.
If you feel that you are not able to cope with your
distress do not hesitate to go to your - school
counselor /family doctor/ adolescent pediatrician
25. How do you recognize that you need
professional help ?
• Deteriorating performanceDeteriorating performance
• Inability to sleep or excessive sleepInability to sleep or excessive sleep
• Losing or gaining weightLosing or gaining weight
• Feeling low or tired all the timeFeeling low or tired all the time
• Mood swings : crying, getting angryMood swings : crying, getting angry
• Not wanting to talk to anybodyNot wanting to talk to anybody
26. Other Helpful tips
• Changing perceptions and expectations
• Break jobs/tasks into manageable parts
• Set reasonable/realistic goals
• Avoid procrastination
• Set boundaries
• Don’t compromise your values/beliefs
• Schedule “me” time
27. Benefits of Stress Management
• Physical health gets better
-more energy and stamina
• Emotions stabilized
-positive attitude
-hopeful/happier
• Ability to focus improved
-able to learn and achieve
28. Relax
• Our brain fires electrical waves at 14 or more cycles a
second.
• These are beta waves and are great for getting tasks
done, but not for learning new things.
• Taking a few minutes to relax deeply slows your brain
waves down.
• These slower waves are alpha waves.
• They occur at between 7 and 14 cycles a second
• Studies show alpha waves improve learning.
30. The only difference between a
diamond and a lump of coal is that the
diamond had a little more pressure put
on it. –
ANONYMOUS
31. KEY POINTSKEY POINTS
STRESS is very common
Use stress in a positive way
– Limit NOT eliminate stress.
– Use it to improve your performance.
Learn Coping Skills
Hinweis der Redaktion
As
If a boy has gone for a outing with her GF and they met an accident, and girl has broken her leg, now the boy has to inform her parents, his own parents, deal with the police, deal with the local public etc… just imagine the amount of nervousness – specially if his/her parents are like me – who have very fixed ideas about children and talk very little, similarly how impatient a girl or a boy is before his first dating. And if on the first date the girl asks for a dinner in a five star hotel, that too in a taxi to Dr Bansal’s son who hardly has 100 bucks in his pocket – think about his self image – it will certainly go down (does it mean I should keep 1000 in his pocket so that he can entertain many GFs not only one !)
This decreased low self image coupled with nervousness and impatient behavior will lead to frustrations and this can be manifested either by depression when after returning he will not talk to any one – will sit very quite – looking in sky – or to the vacant wall – as if he is trying to count brush marks on the wall. Or he will start reacting violently – throwing objects and taking even the trivial remarks as very serious assaults on his personality.
Stress is a term we use to describe an imbalance between the demands of life and that person’s ability to meet those demands.
Stress, like anything else, can follow typical developmental stages.
Children usually pick up on our moods quickly. They are usually the first to know something is not right. Then they begin to worry and assume that the thing wrong is their fault.
