How to manage stress become success

1. Managing Stress
Mercure Grand Mirama Surabaya
Jl. Raya Darmo 68-78 Surabaya, East Java Indonesia
Tel. (62) 31 562 3000 Fax. (62) 31 567 8383

2. Definition
Stress is the internal or external force
that causes a person to become tense,
upset or anxious.
Distress is negative stress that may
cause illness.
Eustress is positive stress that stimulates
a person to function better.
What we usually call stress may be better called distress

3. How the Body Copes with Stress
CRF -released from Brain- Blood Pituitary Gland
(Corticotropin-Releasing Factor) (underneath the brain)
Stressors: CRF stimulates
Pressures from ACTH (adrenocorticotropin)
inside or outside
that causes stress
Travel throughout the body ACTH triggers the
(helping it to cope with stress) release of Cortisol

4. How do you get quick relief? (1)
Stress-Relief to do right now:
Practice deep breathing, tighten and relax the
parts of your body, re focus to something
pleasant, find time to be alone, talk to friend or
family.
Avoid sugary snack, smoking, alcohol, drugs, overeating & caffeine

5. How do you get quick relief? (2)
Break the stress cycle:
By doing some short-term stress-
relief, you break the stress cycle
that can spin out of control.

6. How do you get quick relief? (3)
Recognize stress as a normal part of
living:
The cause of stress can be good or bad; desirable and
undesirable. Find a few minutes to slow down and relax,
even on a very busy day.

7. How do you develop stamina to
prevent stress? (1)
Explore your life-style approach to
stress reduction
At various times of your life, you may be controlled mainly
by:
(1) Emotions (2) Principles (3) Mission

8. How do you develop stamina to
prevent stress? (2)
Stress interventions: 30min aerobic; eat 3
balanced meals; avoid caffeine, drugs & tobacco;
reduce refined sugar & alcohol; sleep 8hrs
nighthly, spend time for meditation, prayer,
daydreaming; warm bath or shower; hug
someone, hold hands or stroke a pet.
Aerobic Hug Someone
Daydreaming

9. How do you develop stamina to
prevent stress? (3)
An individual stress management
program: Physical activity; Nutrition; Social
support; Relaxation
Physical Activity Social Support Relaxation

10. How do you prevent stress
overload?
Think for stress resistance
Put your mind into a stress-free
mode
Stress quotations
Job stress prevention programs
Do a stress update with current
news, information and research
Stress management exercise