Imprints Training Center

STRESS
MANAGEMENT
stress ('stres)
bodily or mental tension resulting from factors that tend to alter an existent
equilibrium (Merriam-Webster Online Dictionary)

For many people, stress is a daily reality. Some events, such as an important sports competition or
a deadline for a paper, can cause stress that helps motivate us to perform at our best. Unfortunately,
stress often becomes a negative presence in our lives. As the above definition states, stress throws
us off balance and can have serious health consequences if left unchecked. Learning how to
manage stress will make you more able to handle challenging situations and significant events in
your life.
CAUSES
Many external and internal factors can cause stress.
• Environment – We all have highly individual responses to the world around us. One person
may feel equally comfortable in a small town and a big city whereas another person may be
overwhelmed by a city’s noise, intense pace, and crowded streets.
• Events – From taking final exams to introducing your significant other to your family, many
situations can lead to stress. Some examples of stressful events include personal or family
illness, increased work load, roommate conflicts, and more. Multiple events often combine and
can leave you feeling weighed down.
• Expectations – Many of us demand a lot from ourselves and from others. Examples of
expectation-related stress include receiving lower grades than expected and not getting certain
internships or jobs. Stress has a close link with perfectionism.

SYMPTOMS
Physical
• Sleeping problems
• Change in appetite
• Upset stomach
• Headaches
• Tension in neck
• Trembling/shaking
• Rapid heartbeat
• Sweaty hands
• Craving sweet &/or fatty foods
Behavioral
• Frequent crying
• Increased smoking,
alcohol, &/or drug use
Imprints Personality Development Program
65, Lal Niwas, Sardarpura, Udaipur - 313001, E-mail- imprintspdp@gmail.com
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• Aggressiveness toward sothers (“snapping”)
Thoughts
• Constant worry
• Negativity
• Anticipatory anxiety
• Frustration
• Self-criticism
• Confusion
• Visualizing failure
• Low self-esteem
Feelings
• Fear
• Sadness
• Moodiness

TIPS TO REDUCE STRESS

Using one or more of the following techniques can help you feel more relaxed.
1) CREATE MIND/BODY BALANCE
• Practice deep breathing – This is both a short and long-term relaxation option. For a quick
way to de-stress, take 10 deep breaths. Focus on breathing in through your nose and out
through your mouth. As you exhale, imagine all of your stress and worries flowing out of
your body. Using breathing exercises daily will leave you feeling calmer.
• Exercise – Many studies have demonstrated that exercise is one of the most effective forms
of stress relief. Exercise can also counteract depression. Try to pick an activity you enjoy.
From a low-intensity activity like walking to a high-intensity activity like kick-boxing, all
forms of physical exercise can be a big help.
• Sleep – This is one of the hardest areas to adjust for most people. Sleep is essential but
sometimes the pressures of assignments and other commitments mean that we fall well
below the 7-9 hours recommended. If you know you have a late night ahead, consider
resting for 30 minutes to an hour in the afternoon.
• Eat well – Taking care of your body by giving it proper nutrients is extremely important.
Try to eat fruits, vegetables, whole grains, and lean proteins. Drink plenty of water and take
a multivitamin. Avoid excess sugar, caffeine, and other substances that will cause your
energy levels to fluctuate dramatically.

2) POSITIVELY ADJUST YOUR ATTITUDE

• Know and respect your limits – Many of us try to impose order or control on areas over
which we have little power. When facing a difficult situation, take a step back and evaluate
which parts of the situation you have control over (your actions, etc.) and which parts you
do not (others’ behavior). If you realize a situation is largely out of your hands, let it go
rather than fighting it.
• Be an advocate for yourself instead of a critic. – Celebrate your successes rather than
dwelling on what you perceive as your weaknesses.
• Visualize success – Before any big event, visualize the scenario. Try to picture all aspects of
the situation and how you might feel during the event. This kind of mental practice can
make the actual event seem far less intimidating.

Imprints Personality Development Program

65, Lal Niwas, Sardarpura, Udaipur - 313001, E-mail- imprintspdp@gmail.com
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3) REACH OUT
• Shift your focus – When stressed, many people focus their thoughts inward. This internal
focus can heighten stress and anxiety. Rather than constantly thinking about the issues that
are causing you stress, try to focus more on the external environment.
• Talk to others – Sharing your feelings of frustration, worry, and more with others you are
close to can help alleviate stress. Others’ perspectives can also help you see that while
things may appear bleak, they are actually not as bad.
• Explore your spiritual side – Seeking spirituality can greatly reduce stress, regardless of
your religious affiliation. Finding meaning and purpose can help you feel more joyful.

Imprints Personality Development Program

65, Lal Niwas, Sardarpura, Udaipur - 313001, E-mail- imprintspdp@gmail.com