MANAGING STRESS

Dr. C. R. Darolia
Prof. of Psychology
K. U. Kurukshetra
 UNDERSTANDING STRESS
• DISCREPANCY BETWEEN DEMANDS AND RESOURCES

• RESPONSE OF THE BODY TO ANY DEMAND MADE ON

IT- INTERNAL OR EXTERNAL

• ALL DEMANDS, PRESSURES, THREATS, CONFLICTS,

CHALLENGES, AND DIFFICULTIES WE FACE CAN
TRIGGER OUR BODY'S STRESS RESPONSE

• STRESS IS NOT ALWAYS NEGATIVE OR HARMFUL

• EUSTRESS IS POSITIVE AND GOOD

• IT IS DISTRESS THAT IS HARMFUL

 UNDERSTANDING STRESS
• DISTRESS OFTEN RESULTS IN BREAKDOWN IN
PHYSICAL AND PSYCHOLOGICAL HEALTH

• STRESS IS A FACT OF EVERYDAY LIFE AND

INEVITABLE

• IT IS SOMETHING TO COPE WITH

• THE AMOUNT OF STRESS WE EXPERIENCE DEPENDS

UPON:
- PHYSIOLOGY, PSYCHOLOGY (PERSONALITY)
- PERSONAL AND SOCIAL RESOURCES
 MAJOR SOURCES OF STRESS
• OUR ENVIRONMENT:
TIME PRESSURES, LIFE HASSLES, PERFORMANCE
STANDARDS, INTERPERSONAL DEMANDS,
THREATS TO OUR SECURITY AND SELF-ESTEEM,
NOISE, CROWDING

2.OUR BODY:
THE RAPID GROWTH OF ADOLESCENCE, AGING,
ILLNESS, ACCIDENTS, SLEEP, CHANGE IN DIET,
VARIOUS PERIODIC CYCLES

3.OUR THOUGHTS AND EXPECTATIONS:

WE MANUFACTURE STRESS FOR OURSELVES
WHEN WE WORRY, ANTICIPATE THE WORST
(NEGATIVE THOUGHTS), OR CREATE
UNREALISTIC DEMANDS
 PREREQUISITES TO MANAGE STRESS

• RECOGNIZING SYMPTOMS OF STRESS

• BEING ABLE TO ANTICIPATE/PREDICT STRESS

•UNDERSTANDING WHERE IT COMES FROM

•ASSESSMENT OF THE STRESSFUL SITUATION

• UNDERSTANDING THE COMPLETE STRESS CYCLE

• EVALUATION OF THE DEMAND OR THREAT

• CHOOSING THE EFFECTIVE COPING STRATEGY

 OUR STRESS RESPONSE
WHENEVER WE EXPERIENCE STRESS, OUR ENTIRE
BODY SWINGS INTO IMMEDIATE ACTION

• THE BRAIN SENDS SIGNALS TO RELEASE

ADRENALINE INTO THE BLOOD STREAM

• BLOOD VESSELS CONSTRICT

• THE MUSCLES TIGHTEN

• BREATHING BECOMES QUICK AND SHALLOW

• THE STOMACH TIGHTENS AND SECRETES ACID

• INTENSE EMOTIONS: FEAR, ANXIETY, RAGE, ANGER

 TURNING OFF STRESS RESPONSE

• TAKING DIRECT ACTION AGAINST THE SITUATION

OR THREAT, i.e., FIGHT OR FLIGHT

• ACTIVELY RESPONDING TO A SITUATION OR BY

ENGAGING IN OTHER MEANINGFUL ACTIVITY

• ACTIVATING AN OPPOSITE RESPONSE IN THE

BODY--THE RELAXATION RESPONSE, e.g.,
MEDITATION, PROGRESSIVE RELAXATION OR
BIOFEEDBACK
 HOW TO MANAGE STRESS
1. ACCEPT RESPONSIBILITY FOR THE SELF-
CREATED STRESS (MOST OF OUR STRESS
COMES FROM OUR THOUGHTS AND
EXPECTATIONS)
2. LEARN NEW WAYS OF RESPONDING TO
DEMANDS (USE THE RATIONAL COPING
STRATEGIES)
3. CHECK OUT YOUR ROLE EXPECTATIONS FOR
OUTDATED & UNREALISTIC DEMANDS
4. SET PRIORITIES AND KEEP THESE DECISIONS
CONSISTENT WITH YOUR VALUES
1. RENEW YOURSELF; RECONNECT WITH YOURSELF
6. DEVELOP YOUR SUPPORT SYSTEM
(PERSONAL NETWORKS, SUPPORT
FROM PEOPLE FIND AREAS YOU
NEED TO INCREASE RESOURCES)
7. TAKE GOOD CARE OF YOURSELF:
PHYSICALLY- DIET, SLEEP, EXERCISE,
RELAXATION
MENTALLY- STIMULATING AND CHALLENGING
YOUR INTELLECT
EMOTIONALLY- BE AWARE OF YOUR FEELINGS,
NEEDS, TREAT YOURSELF WITH LOVE &
COMPASSION
INTRAPERSONALLY - LET NEGATIVE FEELINGS
8. FOCUS ON POSITIVES; LEARN FROM NEGATIVE
EVENTS BUT DON'T DWELL ON THEM

9. LOOK AT ISSUES OF BALANCING ENERGY AND

TIME COMMITMENTS: RELATING WORK, SELF, FAMILY
AND FRIENDS

10. INTEGRATE FUN, PLAY, LAUGHTER, AND

LIGHTNESS INTO YOUR DAILY LIFE

11. EXPRESS ANGER SAFELY- MAY BE IN ISOLATION

12. ADMIT YOUR MISTAKES

DON'T WASTE TIME AND ENERGY IN COVER-UPS
13. LEARN TO SAY NO

14. INTERACT AND PLAY WITH CHILDREN

21. ENJOY A HOBBY; LISTEN TO RELAXING MUSIC

15. REMEMBER THAT NOT EVERYONE HAS TO LIKE

YOU. PLEASING EVERYONE IS EXHAUSTING AND
HIGHLY STRESSFUL
THANK YOU