The document discusses stress, its types (eustress, distress, acute, chronic), causes (stressors), and effects on the body and mind. It notes that stress is the body's reaction to real or perceived threats and changes. Prolonged stress can negatively impact one's physical and mental health. The document recommends various techniques for managing stress, including exercise, meditation, yoga, deep breathing, progressive muscle relaxation, and maintaining social support systems and a healthy lifestyle.

2.  Stress is your mind and body’s response or reaction
to a real or imagined threat, event or change.
 Stress is often termed as “21th century syndrome”.

3. EPIDEMIC OF THE 21st CENTURY.

4.  “Stress is often termed as a twentieth century syndrome,
born out of man's race towards modern progress and its
ensuing complexities.”
- BENJAMIN FRANKLIN
 “Stress is Wear and Tear on the body”.
- HANS SELYE

7.  Eustress is the positive cognitive response to stress that
is healthy.
 Eustress occurs when your level of stress is high
enough to motivate you to move into action to get
things accomplished.

8.  Receiving a promotion or raise at work
 Starting a new job
 Marriage
 Buying a home
 Having a child
 Moving
 Taking a vacation

9. Positive stress
Results
Enables
Concentration
Increases
Performance
Energizes You
Into Motion

10.  Distress is one of the negative types of stress.
 Distress or Negative stress occurs when your level of
stress is either too high or too low and your body
and/or mind begin to respond negatively to the
stressors.

11.  The death of a spouse
 Losing contact with loved ones
 The death of a family member
 Injury or illness (oneself or a family member)
 Being abused or neglected
 Conflict in interpersonal relationships
 Money Problems
 Unemployment
 Legal problems

12. Negative Stress
Results
Loss of
motivation
Reduces
effectiveness
Physical, mental,
and
behavioral problems

13. ACUTE STRESS CHRONIC STRESS

14.  Acute stress is the type of stress that comes
immediately with a change of routine.
 It is also known as fight or flight response.

15.  Chronic stress will occur if there is a constant change
of routine for week after week.
 This is the type of stress experienced by someone who
constantly face job changes.

16.  The feeling occurs when someone feels pushed
beyond the limits of what he or she can handle.
 Whether it's caused by an excessively high
workload, unreasonable deadlines or working too
long and too hard.

17.  Hypo stress is the opposite of Hyper stress.
 Hypo stress is the type of stress experienced by a
person who is constantly bored.

19.  The event, situation or pressure that cause stress are known
as stressors.
TYPES OF STRESSORS:
i. Internal stressors (thoughts, beliefs, attitudes).
ii. External stressors (loss, tragedy, change).

20.  Major life changes
 Work
 Financial problems
 Being too busy
 Relationship difficulties
 Children and family

21.  Inability to accept uncertainty
 Unrealistic expectations
 Pessimism
 Perfectionism
 Negative self talk
 Lack of assertiveness

23.  Financial Problems
 Relationship Problems
 Health Problems
 Major changes in life
-Marriage, Transfer, Promotion, Migration.
 Personal Habits
- Drinking, Smoking, Being Pessimistic, Worrying.
 People around you

25.  During this stage psychological changes occur in
your body.
 At this stage your body begins to respond to the
stressor(s).
 Examples: Increased heart rate, Increased respiration,
Decreased temperature.

26.  During this stage your body tries to cope or adapt to
the stressors by beginning a process of repairing any
damage the stressor has caused.
 Examples: Fear, Anxiety, Depression, Poor problem
solving, Confusion, Nightmares, Hyper-vigilance.

27.  During this stage the stressor is not being managed
effectively and the body and mind are not able to
repair the damage.
 Examples: Digestive disorders, Headaches, Tension,
Insomnia, Loss of temper.

29.  Increased Heart Beat.
 Tightened Muscles.
 Fatigue.
 Sleeplessness.
 Stomach or bowel upset.
 Sweating.
 Dizziness.
 Restlessness.
 Body Aches.

30.  Anxiety.
 Forgetfulness.
 Depression.
 Lack of interest.
 Lowered self esteem.
 Increased anger.
 Excessive fear (Phobias)

31.  Hostility.
 Irritability.
 Under/Over eating.
 Smoking/Drinking.
 Poor Performance.
 Isolating yourself from others.
 Nervous Habits.
 Procrastination.

32.  Memory problems.
 Difficulty in making decisions.
 Inability to concentrate.
 Confusion.
 Seeing only the negative.
 Repetitive or racing thoughts.
 Poor judgment.
 Loss of objectivity.
 Desire to escape or run away.

33.  Pain.
 Obesity.
 Ulcers.
 Blood Pressure.
 STROKE.
 Heart attack.
 Cancer etc.

35.  Physical Techniques.
 Mental Techniques.

37.  Exercise
 Meditation
 Yoga
 Balanced Diet
 Progressive Muscle Relaxation
 Deep Breathing
 Guided Imagery
 Self-Massage
 Sleep and Rest

38. Exercise is any bodily activity that enhances
or maintains physical fitness and overall
health and wellness.

39.  Exercise warms and relaxes cold, tight muscles and
tissues which contribute to stress feelings.
 Exercise develops and maintains a healthy body
which directly reduces stress susceptibility.

40.  Meditation is a practice in which an individual trains
the mind or induces a mode of consciousness, either to
realize some benefit or as an end in itself.

41.  Mindfulness is the quality of being fully engaged in
the present moment.
 It reduces stress, anxiety, depression, and other
negative emotions.

42. Yoga burns up adrenaline and produces helpful
chemicals and positive feelings.

43.  Agni yoga
 Anandha yoga
 Bhakthi yoga
 Chair yoga
 Dream yoga
 Karma yoga
 Laughter yoga
 Rocket yoga
 Zen yoga

44. A proper balanced diet is clearly essential, both to
avoid direct physical stress causes via brain and
nervous system, and to reduce stress susceptibility
resulting from poor health and condition.

45.  Vitamin B
 Vitamin C
 Vitamin D

46.  Natural food
 Fruits and Vegetables
 Drink enough water

47.  Junk Food
 Caffeine
 Tobacco
 Alcohol

48.  Reduces overall body tension.
 Two-step process in which you tense
and relax.

50.  This is both a short and long-term relaxation option.
When we are anxious , we breathe shallowly or even
hold our breathe unconsciously . This limits our oxygen
intake and adds to further stress to our body.

52.  It releases tension and stress.
 It makes the mind clear.
 It improves both physical and mental wellness.

53.  Guided imagery involves imagining a scene which you
feel at peace, free to let go all tension and anxiety.

54. Some of the self massage techniques are
1. Scalp soother
2. Easy on eyes
3. Sinus pressure relief
4. Foot massage
5. Face massage

55. Having a good night's sleep is vital for a healthy mind
and body.

56. Having thorough medical check up at regular intervals

58.  M - Money Management, Minimize needs, Meditation
 E - Earnest Expectations, Enjoy the work you do
 N - Negative thinking
 T - Time Management
 A - Accept and Adopt Reality
 L - Avoid Loneliness
 H - Hobbies
 E - Express your feelings
 A - Be Active and have positive Attitude
 L - Learn more and Manage Life
 T - Try to be happy
 H - Maintain Healthy life style

59. Attitude

60. Relax your mind and body

61. Sleep and Rest

62. Be Happy

63. Read Books

64. Healthy Relationship

65. Be Optimistic

67. Time Management

69. Healthy Eating

70. Avoid Alcohol

71. Avoid Smoking

72. Sense of Humour

73. Music

74. Spirituality

75.  Identify the source of Stress.
 List and prioritize the source of stress.
 Identify appropriate Stress Management Technique.
 Create your own Stress Management.

76.  Physical health gets better
-more energy and stamina.
Emotions stabilized
-positive attitude.
-hopeful / happier.
 Ability to focus improved
-able to learn and achieve.

78.  Stress Buster is anything that alleviates or avoids
stress.
 It is meant to stay away from stress by taking
necessary actions so you doesn’t get stressed.

79.  Learn to say ‘no’
 Avoid people who stress you out
 Take control of your environment
 Avoid hot button topics

80.  Express your feeling instead of bottling them up
 Be willing to comprise
 Be more assertive
 Manage your time better

81.  Reframe problems
 Look at big picture
 Focus on positive

82.  Don’t try to control the uncontrollable
 Learn to forgive

83.  Watch movies
 Hang out with friends
 Play games

84. 1. Be flexible with change. Things don’t go always as
we planned.
2. Avoid people who are “stress carriers” and
“negaholics” .
3. Try to find something funny in difficult situations.
4. Don’t try to control events or other people.
5. Have realistic expectations.

85. 6. Plan your work well in advance.
7. Don’t try to be perfect. Don’t feel like you must do
everything.
8. Avoid giving in to alcohol, smoking and other
substance abuses.
9. Express your feelings.
10. Understand that everyone do not see things in a same
way.

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