6.  Stress
is the body‟s automatic response to
any physical or mental demand placed on it.
 Stress
is your mind and body‟s response or
reaction to a real or imagined threat,
event or change.
 Adrenaline
is a chemical naturally produced
in our body as a response to stress .
 Fight
or Flight response is illicited.

7. l
The threat, event or change are
commonly called stressors. Stressors can
be internal (thoughts, beliefs, attitudes or
external (loss, tragedy, change).

8.  Moderate
levels of stress may actually
improve performance and efficiency
 Too
 Too
little stress may result in boredom
much stress may cause an unproductive
anxiety level

9. Eustress or positive stress occurs when
your level of stress is high enough to
motivate you to move into action to get
things accomplished.

10. 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. Situations, activities, and
relationships that cause „trauma‟
to one‟s physical, emotional, or
psychological self

12.  School
 Work
 Family
 Relationships
 Legal
 Finances
 Health/illness
 Environment
 Living
Situation

13. 1. Physical
Weight gain/loss
Unexpected hair loss
Heart palpitations
High blood pressure
2. Emotional
Mood swings
Anxiety
Can lead to depression
•
Can also lead to unhealthy coping
strategies (i.e. alcohol, drugs, etc)

14. Physical
Poor appetite or overeating
 Feeing tired and fatigued
 Various aches and pains ---headache body ache
muscle pain
 Nausea & abdominal Pain
 Sleep problems
 Falling sick very often e.g. fever cough cold diarrhea
( because of lowering of immunity due to stress)


15.  Reaction

FFF (Fight – Flight – Freeze)
ULTIMATELY how each person reacts will decide
how STRESS will affect YOU
This means that whether we get “stressed out
or not” depends mainly on US

16.  Feeling
low
 Nervousness and Anxiety
 Excessive Anger or Depression
 Being easily upset
 Poor self confidence
 Low self esteem
 Lack of Concentration
 Poor performance in studies

17.  Some
amount of stress is essential for us to excel
in life. This is good stress or “EUSTRESS”
 But
when stress is too much then it reduces
performance. This is bad stress or “DISTRESS “

18. Dealing more effectively with stress improves
performance and the quality of life
It is like salt and pepper to life

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

21. Stress Management Plan:
Breathing Awareness


Abdominal Breathing
Sigh Breathing
Progressive Muscle Relaxation
Visualization

22. Stress Management Plan:
Talk and confide to a person whom you trust :
friend, parent, teacher, relative, etc.
If you feel that you are not able to cope with your
distress do not hesitate to go to your - school
counselor /family doctor/ adolescent pediatrician

23. 
Stress Relief Strategies
1. Body relaxation excercises
- breathing techniques
- guided imagery
2. Physical exercise
-yoga
-work out routine
3. Meditation
4. Counseling
-talk therapy
-life coaching

24.  Changing
perceptions and expectations
 Break jobs/tasks into manageable parts
 Set reasonable/realistic goals
 Avoid procrastination
 Set boundaries
 Don‟t compromise your values/beliefs
 Schedule “me” time

25.  Deteriorating
school performance
 Inability to sleep or excessive sleep
 Losing or gaining weight
 Feeling low or tired all the time
 Mood swings : crying, getting angry
 Not wanting to talk to anybody

27. Always
take time for
yourself, at least 30
minutes per day.

28. Be
aware of your
own stress meter.

29. Concentrate on controlling
your own situation,
without controlling
everybody else.

30. Daily exercise will burn
off the stress
chemicals.

31. Eat
lots of fresh
fruit, vegetables and
water

32. Forgive others, don't hold
grudges and be tolerant -- not
everyone is as capable as you.

33. Gain perspective on
things, how important
is the issue?

34. Hugs, kisses and laughter:
Have fun and don't be afraid
to share your feelings with
others.

35. Identify stressors and plan
to deal with them better
next time.

36. Judge your own
performance realistically;
don't set goals out of your
own reach.

37. Keep a positive attitude,
your outlook will
influence outcomes and
the way others treat you.

38. Limit alcohol, drugs and
other stimulants, they
affect your perception
and behaviour.

39. Manage money
well, seek advice and
save at least 10 per
cent of what you
earn.

40. No is a word you need
to learn to use without
feeling guilty.

41. Outdoor activities by
yourself, or with friends and
family, can be a great way to
relax.

42. Play
your favourite music rather
than watching television.

43. Quit
smoking: It is stressing your
body daily, not to mention
killing you too.

44. Relationships Nurture
and enjoy them, learn
to listen more and talk
less.

45. Sleep well, with a firm
mattress and a supportive
pillow; don't overheat
yourself and allow plenty
of ventilation.

46. Treat yourself once a
week with a
massage, dinner out, the
movies: Moderation is the
key.

47. Understand things from
the other person's point
of view.

48. Verify information from
the source before
exploding, never gossip
and spread rumours..

49. Worry
less it really does not get
things completed better or
quicker.

50. Xpress:
Make a regular retreat to your
favourite space, make holidays
part of your yearly plan
and budget.

51. Yearly goal setting:
Plan what you want to
achieve based on your
priorities in your career,
Relationships

52. Zest for life: Each day is a
gift, smile and be thankful
that you are a part of the
bigger picture.

53. 12 RULES FOR STRESS MANAGEMENT
& PROMOTION OF MENTAL HEALTH

55. M- Minimize your needs. Lead a simple and
contentful life.
• Money management. Be wise in earning and spending
money
•

56. E- Expectations about others: To be reduced.
Persuade them to understand and live
comfortably with you. Empathize with them.

57. N- Negative thinking: To be changed to
positive thinking.

58. T- Today should get importance, not the
past, not the future. Try to be happy today.

59. A- Accept reality: Adapt your self to it.
Appreciate yourself and others.

60. L- Loneliness to be avoided. Get support of
others. Develop religious and spiritual
activities. Join social organizations.

61. H- Hobbies to divert your attention, to relax:
Music, reading, creative
activities, sports, yoga meditation.

62. E- Express your feelings with some one you
like/ Write diary/ keep good environment

63. A- Be Active. Enjoy the work you do. Keep
yourself busy.

64. L- Learn skills; improve your knowledge to
manage your problems. Prepare & manage
life events.

65. T- Take things as they come. Tackle one
problem at a time. Have realistic targets.

66. H- Healthy life style- Regular Food- Excerise
(walking) Good living
Environment, Treatment for health problems
from family doctor

67. STRESS is very common
Use stress in a positive way


Limit NOT eliminate stress.
Use it to improve your performance.
Learn Coping Skills

68. Balance

69. Thank You

71. The only difference between a diamond
and a lump of coal is that the diamond
had a little more pressure put on it. –
ANONYMOUS