Stress can be caused by many factors like family, health, or financial problems. The document provides tips for dealing with stress both internally and externally. Internally, it recommends communicating with others, laughing, apologizing/forgiving, and being thankful. Externally, it suggests exercising, spending time with others, getting organized, and consulting professionals if stress becomes severe or health issues arise. It also discusses anger management, noting anger is an instinctive response but can be destructive if not managed properly. The document outlines 12 steps to calm down and manage anger constructively.

1. DEALING WITH STRESS COMENIUS TEAM SANTA COLOMA DE QUERALT

2. WHAT IS STRESS? Stress a conditionorfeelingexperiencedwhen a personperceivesthat “demandsexceedthe personal and social resourcesthe individual isabletomobilize. Possiblecauses of stress: Familyproblems, relationshipproblems, jobproblemsFinancialdifficulties, poorhealth, death of loveone(s) Mechanicalbreakdowns, false expectation – etc. Pressure up for grade A or B Overload of assignment (overwhelming

3. DEALING INSIDE-OUT CommunicateTalkto a friendoreventoyourpetsWriteitdown in yourjournal LaughKeepsense of humor – makefun of yoursituationHangout in pair/group and havefun Be goofysometimes Apologize and forgive Be thankful

4. DEALING OUTSIDE-IN Takedeepbreathe, take a warmbath, take a nap Do exercise, keepproperdiet, and eatchocolate Stop worryingaboutwhatcannotchange Be organized and implement “time management” Learntosay “No” Be proactiveratherthan reactive Be optimistic and visualize positive things Listen tomusic, and/ordance Practice yoga, meditation, orimagerymeditation Do nothing! Justputslice of cucumberonyoureyes and sleep

5. CONSULT WITH THE PROFESSIONAL Stress can behealth-related Stress can bemuch more seriousthanyouexpected In severe cases, stress can cause chestpain, dizzy, extreme headache – etc. SeehealthprofessionalormedicaladviceAvoidself-medicationorindulgenceorendurance Don’tblameyourself Don’tgive up onyourself, you’reunique individual

6. TIPS Practiceyoga and meditationisthebestwayKeepyourselfhealthy and haveenoughsleep Treatyourselfto a massage Be strong and confident A littleviolenceonyourpillowisnot a crime! Laugh and relax more Do notexpectperfectionfromyourselfLearntosay “No” and learntodelegate Do ityourway!

7. WARNINGS Avoidbadfight and Escapism Stress can damageyourhealth (heart) If stress getsworse and youcannot cope withit, seekprofessionalhelp Beware of physicalsymptoms Beware of junkfood Do notblameyourself Ifyou’rereally in death-end, justthinkthatyoustillhaveonepersonlovesyou, YOURSELF!

8. THE RELAXATION RESPONSE Directeffectsincludeddeeprelaxation, slowedheartbeat and breathing, reducedoxygenconsumption and increasedskinresistance. TheRelaxation Response: Sitquietly and comfortably. Closeyoureyes. Startbyrelaxingthemuscles of yourfeet and work up yourbodyrelaxingmuscles. Focusyourattentiononyourbreathing. Breathe in deeply and thenletyourbreathout. Countyourbreaths, and saythenumber of thebreath as youletitout. Do thisfor ten ortwenty minutes.

9. ANGER MANAGEMENT Anger– Thedefinition: Theemotionthatmakesusinstinctivelydetect and respondto a threateningsituation. Benefits: A powerfulmotivatingforce Drawbacks: Lead todistress, unhealthiness, and unhappinessHarm personal and professionallifeBecomeincrediblydestructivetoyou and peoplearound

10. ANGER MANAGEMENT (CONT.) Whyare weangry? Frustration of ourgoalsHurtHarassment Personal attack (mental orphysical) onourselvesThreattopeople, thingsor ideas thatweholddearly. Toassumeangerconstructively and dealwithsituation in a positive manner, weshould use RedfordWilliam’s 12 StepstoCalm Down.

11. ANGER MANAGEMENT (CONT.) AngerManagement (cont.) Step 1: Keep a “hostility log” Record whatmakeyouangry and howfrequent Step2: AcknowledgeyourselfIdentify and acceptthatangerisyourroadblock Step 3: Use yoursupportnetworkGainsupport and motivationfromyourimportantpeople Step 4: Interruptangercycle Pause TakedeepbreathsTellyourselfyou can handlethesituation Stop thenegativethoughts

12. ANGER MANAGEMENT (CONT.) Anger Management (cont.) Step 5: Use empathySeefromtheperspective of thosewhomakeyouangry. Keep in mindthatpeoplemakemistakes, and throughmistakesthatpeoplelearnhowtoimprove. Step6: Laugh at yourselfKeepsense of humor, don’ttakethings so seriously. Step 7: Relax Remember! Thelittlethingswillnotgiveyouaway. Step 8: Build trust Building trust withotherpeoplehelpsto reduce thelikelihood of anger

13. ANGER MANAGEMENT (CONT.) AngerManagement (cont.) Step 9: Listen Miscommunicationcontributestofrustrating and mistrustingsituations. Step 10: Be assertiveLearntoassertyourself and letotherpeopleknowyourexpectations, boundaries, issues – etc. Step11: Live eachday as ifitisyourlastLifeis short; betterspendpositivelythannegatively. Step 12: ForgiveIt’snoteasytoletgopasthurts and resentment, butthewaytomoveyourangeristo ‘forgive’.

14. ANGER MANAGEMENT (CONT.) AngerManagement (cont.) Do notjustread and listen, ACT ON IT! Thequickeryoubeginthebetter. Angerand stress are correlated; both has negativeinfluencesonphysical and mental health. Beingproactivewithangermanagement and familiarizeyourselfwiththe 12 steps. Positively use anger as motivation. Lifeis short; Live it up!