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7/17/2011

An Exercise (ice-breaker for the course).


1.Think of 10 factors causing tension or anxiety in your daily-life (can be either academic or general); 2.Prepare a list of the same. 3.Once the list is ready, exchange the same with your team member. 4.The teacher can filter the factors suitably and have an interaction before going to the exact definition of STRESS & STRESS MGT.,

(Team-size & duration will be dependent on the class strength).

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Course Outline
Session 1 : Meaning of Stress? Classification of Stress Causes, Symptoms & Consequence of Stress (Followed by activities on concepts understanding) Session 2 : Management of Stress (Followed by activities on How to manage stress) Conclusion 7/17/2011

Meaning?
Its the spice of life or the kiss of death depending on how we cope with it Stress gives us the means to express our talents and energies and to pursue happiness It can also cause exhaustion and illness, nervous breakdowns, heart attacks and accidents

Researchers define stress as a physical, mental, or emotional factor that causes bodily or mental tension.

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Causes?
Academic pressure Financial problems Poor health Time Pressure Family Death of a Loved One Relationships Peer Pressure
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Causes

Traffic Pressure Accidents Career Competition Job Dissatisfaction Changing jobs Natural Disaster

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Top Five Sources of stress


Change in sleeping habits Vacation/breaks Change in eating habits Increased work load New responsiblities

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Stress Trivia
Stress can come from any situation or thought that makes one feel frustrated, angry or anxious. What is stressful to one person is not necessarily stressful to another. Stress is a normal part of life. Eustress is Good. (as it kindles action towards positive results) Alternative Names: Anxiety, Tension, Jitters, Apprehension

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Summarizing

Stress is the way that you react physically, mentally and emotionally to various conditions, changes and demands in your life.

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Classification of Stress
Helpful (eustress): is also known as curative \ pleasant stress. It gives extra energy to meet physical challenges, solve problems and reach goals. It kindles action paving the way for positive effects & results. (Refer examples in next slide) Harmful (distress): can cause headaches, backaches, loss of appetite, fatigue, digestive problems, depression, difficulty focusing thoughts and impaired memory

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Eustress examples
Thrill experienced while watching a horror movie. Excitement of winning a race. Accomplishing a challenge. Joy experienced on a roller-coaster ride. rollerExamination preparation anxiety. Peer pressure (can be a distress also). Career competition.

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Symptoms (Physical)?
Allergies Change in appetite Back pain Chest pain Breathlessness Clammy hands Dizziness Fatigue Racing heartbeat Muscle tension Restlessness Rashes Sleeping problems Stomach aches High blood pressure Nightmares

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Symptoms(Behavioural)?
Neglecting appearance Arguing Avoiding tasks and responsibilities Difficulty concentrating Being late to work Overeating Snapping at people Increasing use of alcohol or other drugs Crying easily Watching more TV Withdrawing from family and friends

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Symptoms(Emotional)?
Anger Anxiety Denial of a problem Depression Difficulty making decisions Loneliness Nervousness Feeling powerless Feeling unhappy for no reason Being easily upset Worrying frequently Feeling trapped

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Consequence(Impact) of Stress.
Ultimately,

any person under stress cannot


properly (due to emotional symptoms)

think

act

appropriately (due to behavioural symptoms)

be healthy physically (due to


physical symptoms) CULMINATING INTO A

FAILURE IN LIFE.
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HENCE
Events do not cause stress, Stress is caused by our PERCEPTIONS about the events.

We are responsible for what we are and whatever we wish ourselves to be. We have the power to make ourselves; so we have to know how to act. Swami Vivekananda.
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Holistic Education- Stress Management


Session -2

How Stress can be managed by an individual?

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Importance of Managing Stress


Learning ways to manage stress can improve Individuals quality of life.

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Management of Stress a few possible available techniques.


MUSIC SELF-HYPNOSIS GUIDED IMAGERY VISUALIZATIONS LAUGHTER THERAPY COLOR THERAPY PROGRESSIVE MUSCLE RELAXATION MEDITATION BREATHING EXERCISE EXERCISE(Aerobics) \ YOGA
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The techniques shown aside are complementary to CHANGE IN BASIC THINKING PROCESS (ATTITUDE), without which the benefits (i.e, effective stress mgt.,) obtained will never be complete.

Good Ways To Cope With Stress


Developing a plan to resolve stress Talking to friends/family Exercising/participating in sports Engaging in hobbies Saying a prayer

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Poor Ways To Cope With Stress


Eating Smoking Drinking Drugs Suicide
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Individual Stress Management Program

Begins with the following: Positive Thinking Refocus the negative to be positive Make an effort to stop negative thoughts Plan some fun. Take a break.

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Physical Activity
20 minutes of aerobic activity 3 times per week. Decide specific time, type, frequency and level of physical activity and strictly follow it No need to join a gym. A brisk 20 minute walk can do the trick

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Nutrition
Increase the amount of vegetables and fruits in your diet Eat an appropriate amount of food at the right time. Do not miss your breakfast , lunch and dinner

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Social Support
Interact socially with people and make more friends Reach out to individuals Nurture yourself and others

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Relaxation
Music, yoga, meditate Take time for personal interests and hobbies Listen to your body

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Time Management
Is of utmost importance especially for school and college students as BAD TIME MANAGEMENT ===> STRESS Advantages: Gain time Motivates and initiates Reduces avoidance Promotes review Eliminates cramming Reduces anxiety and stress
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Effective time management strategies


Develop blocks of study time with rest periods in between these blocks Schedule weekly reviews and updates Prioritize assignments Review studies and readings just before class Review lecture material immediately after class (forgetting is greatest within 24 hours without review) Schedule time for critical course events like presentations, tests, etc
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Aids in time management

To Do list Daily/weekly planner Long term planner Use MS EXCEL to schedule your tasks

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Time management principles


Identify best time for studying Study difficult subjects first Make sure surroundings are conducive to studying Make room for entertainment and relaxation
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Eat and sleep on time

Principles

Starting the day without an action plan No stability in life Untidy and chaotic study area Not enough sleep

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Some tips for managing time


Keep one diary- write everything in it and take it everywhere Keep a time planner Write all deadlines in your diary on the right date Allow time for travel and delays between deadlines
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If the above doesnt help


Its ok to get professional help. Many people do Licensed social workers, psychologists and psychiatrists can help.

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Exercise - Activity Scheduling


Sit down and then plan your week, Make sure you have included a fun activity also in your schedule Break down your tasks into smaller parts to make them more manageable.

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Ask the students to come up with their daily activities and schedule it

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How to go about in scheduling ?


List out your daily tasks Break down your tasks into smaller parts to make them more manageable. Prioritize your tasks Allot time for each task based on the complexities of the task Implement it Review the plan Revise it if necessary
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Work sheet 1 Tasks (list out Ranks (based Time required tasks ) on priorities )

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Work sheet 2 Time day1 day2 day3 day4 day5 day6 day7

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Try switching to another task for a while. Even if it's an urgent task, doing something else will give you breathing space and you can come back to it later feeling fresher.

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Take a relaxing cup of herbal tea. Chamomile is especially good for frazzled nerves. Sip it slowly for the best effect. But reduce your caffeine intake. Caffeine can make us restless, excitable, nervous, and unfocussed.

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Take a moment to breath slowly and deeply. Fill your lungs then exhale completely. Just a few deep breaths will make you feel much calmer.

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LEARN TO SAY NO

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Sliding puzzles

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Whenever you feel overwhelmed by stress, practice speaking more slowly than usual. You'll find that you think more clearly and react more reasonably to stressful situations. Stressed people tend to speak fast and breathlessly; by slowing down your speech you'll also appear less anxious and more in control of any situation.

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Drink plenty of water and eat small, nutritious snacks. Hunger and dehydration, even before you're aware of them, can provoke aggressiveness and exacerbate feelings of anxiety and stress.

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Dont bear grudges. If something is bothering you, clear the air then and there; be it with your friends or anybody.

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Be flexible - If it's hard to change University realities like attendance, presentations/assignments/exams etc, try changing your attitude instead.

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Perfectionist attitudes only make situations worse for everybody. Learn to change your expectations.

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Take time off to have fun - share funny conversations with friends, set some time aside to take a break like a short walk around the University campus etc.

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Conclusion.
Take rest; a field that has rested gives a bountiful crop. ~Ovid Sometimes it's important to work for that pot of gold. But other times it's essential to take time off and to make sure that your most important decision in the day simply consists of choosing which color to slide down on the rainbow. ~Douglas Pagels Slow down and everything you are chasing will come around and catch you. ~John De Paola Tension is who you think you should be. Relaxation is who you are. ~Chinese Proverb
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Conclusion...

1. A summary review of the course. 2. Discussion of practical relevance of the course (Holistic edn., in general & Stress Management in particular) in individuals life. 3. Some inputs with respect to the ESE.
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