STRESS & STRESS

MANAGEMENT
 TABLE OF CONTENTS

TABLE OF CONTENTS

STRESS

TYPES OF STRESSORS

1. Internal Stressor

2. External Stressor

TYPES OF STRESS

1. Negative Stress

2. Positive Stress

SYMPTOMS OF STRESS

1. Physical Symptoms

2. Mental Symptoms

3. Behavioural Symptoms

4. Emotional Symptoms

STRESS CONTROL

ALTERNATIVES

SUMMARY
WHAT IS STRESS ?
Stress is characterized as "a condition of mental and physiological awkwardness coming about because
of the difference between situational request and the person's capacity and inspiration to address those
issues."

Dr. Hans Selye, one of the main experts on the idea of stress, portrayed worry as "the rate of all wear
and tear caused by life."

Stress can be certain or negative:

Stress is great when the circumstance offers a chance to a man to pick up something. It goes about as a
spark for crest execution.

Stress is adverse when a man confronts social, physical, authoritative and passionate issues.

Variables that are in charge of causing stress are called stressors.

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Stress occurs when the pressure is greater than the resource

TYPES OF STRESSORS:
• External

• Internal
External Stressors:

External stressors are occasions and circumstances that transpire. A few cases of outside stressors
include:

Significant life changes: These progressions can be certain, for example, another marriage, an arranged
pregnancy, an advancement or another house. Or, then again they can be negative, for example, the
passing of a friend or family member or a separation.

Condition: The contribution from our general surroundings can be a wellspring of stress. Consider how
you respond to sudden clamours, for example, a yelping pooch, or how you respond to a splendid sunlit
room or a dull room.

Capricious occasions: Suddenly, uninvited houseguests arrive. Or, then again you find your lease has
gone up or that your compensation has been cut.

Working environment: Regular stressors at work incorporate an inconceivable workload, unlimited

messages, pressing due dates and a requesting manager.

Social: Meeting new individuals can be unpleasant. Simply consider going on a daring meet up, and you
most likely begin to sweat. Associations with family regularly produce worry too. Simply recall your last
battle with your accomplice or kid.

Internal Stressors:

Not all anxiety originates from things that transpire. A lot of our anxiety reaction is self-actuated. Those
sentiments and considerations that fly into your head and cause you agitation are known as internal
stressors. Causes of internal stressors include:

Fears: Basic ones incorporate dread of disappointment, dread of open talking and dread of flying.
Vulnerability and absence of control: Hardly any individuals appreciate not knowing or not having the
capacity to control what may happen. Consider how you may respond when sitting tight for the after
effects of a medicinal test.

Convictions: These may be states of mind, feelings or desires. You may not consider how your
convictions shape your experience, however these preset contemplations regularly set us up for push.
Consider the desires you put on yourself to make an immaculate special festival or progress up the
vocation step.

TYPES OF STRESS:
• Negative stress

• Positive stress

Negative Stress:

Regularly, stretch urges the best execution out of a man. Be that as it may, should your anxiety limit be
surpassed, one ends up noticeably finished pushed, and the result is that your general execution and
profitability ends up noticeably impeded or totally incapacitated: this is known as a Negative Stress
involvement. Negative anxiety is typically the result of a poor disposition towards a stressor (being
receptive), poor time administration practices, and neglecting to organize one's exercises. Some of the
time, horrible accidents can likewise prompt the experience of negative anxiety.

Since you are over-focused on, your body's capacity to adapt to the stressor ends up plainly drained at a
considerably quicker rate. This prompts an early beginning of depletion – regularly before you can
effectively resolve a distressing circumstance.

Positive Stress:

Positive Anxiety is experienced when a stressor prompts a change in your general execution and
profitability. Positive anxiety is normally the result of an uplifting state of mind towards a stressor (being
proactive), great time administration hones, and compelling organizing of one's exercises (putting first
things first). Uplifting news, or a startling advantage, can likewise cause a positive anxiety encounter.
Encountering positive anxiety prompts a few advantages which include:

Expanded Innovativeness: In addition to the fact that you are ready to make or create things, you are
additionally ready to consider new or more powerful strategies for finishing errands.

Higher Efficiency: You can finish more undertakings at work, and take an interest in more exercises in
your own life.

Enhanced Confidence: You by and large like yourself, and content with the life that you are driving.

Better Wellbeing: Positive anxiety invigorates your insusceptible framework to work ideally, implying
that you are more averse to wind up noticeably sick.

SYMPTOMS OF STRESS:
• Physical symptoms

• Mental symptoms

• Behavioural symptoms

• Emotional symptoms

Physical Symptoms:

 Rest design changes

 Weariness
 Processing changes
 Loss of sexual drive
 Cerebral pains
 A throbbing painfulness
 Contaminations
 Acid reflux Wooziness
 Blacking out
 Sweating and trembling
  Shivering hands and feet
 Shortness of breath
 Palpitations
 Missed heartbeats

Mental Symptoms:

 Absence of focus
 Memory slips
 Trouble in deciding
 Disarray
 Confusion
 Fits of anxiety

Behavioural Symptoms:

 Hunger changes - excessively or too little

 Dietary problems - anorexia, bulimia
 Expanded admission of liquor and different medications
 Expanded smoking
 Eagerness
 Wriggling
 Nail gnawing
 Neurosis

Emotional Symptoms:

 Episodes of wretchedness
 Restlessness
 Attacks of anger
 Sorrow
 Disintegration of individual cleanliness and appearance

RECOGNISE THE PROBLEM:

The most critical point is to perceive the wellspring of the negative anxiety.

This is not a confirmation of shortcoming or failure to adapt! It is an approach to distinguish the issue
and plan measures to beat it.
STRESS CONTROL:
A B C STRATEGY

A = AWARENESS

What causes you stress?

How do you react?

B = BALANCE

There is a fine line between positive / negative stress

How much can you cope with before it becomes negative ?

C = CONTROL

What can you do to help yourself combat the negative effects of stress ?

Stress Management Techniques:

• Change your thinking

• Change your behaviour

• Change your lifestyle

Re-framing:

Re-framing is a procedure to change the way you take a gander at things to feel better about them.
There are numerous approaches to translate a similar circumstance so pick the one you like. Re-
surrounding does not change the outer reality, but rather causes you see things from an alternate
perspective and less unpleasantly.

Positive Thinking:

 Disregard feebleness, downfall, give up, disappointment

 Stress abandons us helpless against negative proposal so concentrate on positives;
 Concentrate on your qualities
  Gain from the anxiety you are under
 Search for circumstances
 Search out the positive - roll out an improvement

Change your Behaviour:

 Be emphatic
 Get sorted out
 Ventilation
 Silliness
 Preoccupation and diversion

Be Assertive:

Confidence oversees upsetting circumstances, and will , in time, help to diminish their recurrence.

Absence of emphaticness regularly indicates low self - regard and low self - certainty. The way to
emphaticness is verbal and non - verbal correspondence. Expanding our scope of relational abilities will
enhance our emphaticness.

Benefits:

• Higher self-esteem

• Less self-conscious

• Less anxious

• Manage stress more successfully

• Appreciate yourself and others more easily

• Feeling of self-control

Benefits of Exercise:

• Uses up excess energy released by the Fight or Flight reaction.

• Improves blood circulation

• Lowers blood pressure

• Clears the mind of worrying thoughts

• Improves self image

 • Makes you feel better about yourself

• Increases social contact

Alternatives:
• Conventional Medicine

• Counselling & psychotherapy

• Relaxation

• Meditation

• Massage

• Yoga

• Acupuncture

• Aromatherapy

Summary:
• Causes of stress

• Identification and admission

• Ways to control stress

• Alternative methods