1. Presented by :
OLA OSAMA KHALAF
Assistant Lecturer of Psychiatry
Cairo University

4. WHAT IS STRESS?
Stress is an internal reaction to events and
circumstances that challenge us to make changes in
our lives. There are both external and internal causes
of stress.

5. External
 Getting diagnosed with a serious illness
 Moving
 Failing a test
 Having a baby
 Losing a job
 Being in an automobile accident
 Being late for class
 Having a fight with your boyfriend/girlfriend

6. Internal
 Physical changes that occur in the body
- Illness
- Injury
- Being in poor physical shape
 Worrying excessively
 Thinking negatively
 Decision-making
 Setting unrealistic expectations for ourselves/others

7. WHAT DOES STRESS DO TO US?
When we are stressed, our body responds in certain way
called the Stress Response. The Stress Response includes
the following bodily reactions:
 Muscle tension
 Increase in heart rate
 Sweating
 Rapid and shallow breathing
 Increase in blood pressure
 Cold and/or clammy hands and feet
 Queasy stomach
 Feeling fidgety

8. INEFFECTIVE COPING STRATEGIES
Behavioral
 Overeating
 Consuming too much alcohol
 Taking excessive drugs (legal and illegal)
 Isolating
 Acting out behavior (including physical aggression)
 Quitting jobs, relationships, etc.
 Procrastinating
Mental
 Excessive worrying
 Denying that a problem exists

10. EFFECTIVE COPING
STRATEGIES
 Hardiness
 Outlook
 Listening to your body
 Decreasing stress (if possible)
 Unburdening yourself
 Problem solving

11. Hardiness
Becoming physically, mentally, and emotionally
stronger .
How ????????

12.  Get More Physical Exercise
 Practice Relaxation
 Develop Good Sleeping and Eating Habits
 Find Activities That You Enjoy
 Create a Support System - people who both give
and receive love, affection, and support are better
equipped to deal with stress. Taking the time to
develop close relationships with other people is
rewarding in many ways, both short-term, as well as
long-term.

13. Changing Your Outlook
The perspective or the Attitude
If someone is always expecting the worst, or feels like
they are being controlled by other people, then the
continuous challenges of life will undoubtedly cause a
lot of stress. Alternatively, people have the ability to
develop attitudes about life that make it less stressful
and more enjoyable.
( You Attract What You Think )

14.  Develop a Sense of Humor About Yourself and Your Problems
 Develop the Ability to Understand that Being Wrong or Making
Mistakes is OK as Long as You Learn from It – many people have
been taught that making mistakes means that they are stupid, bad,
worthless, etc. This type of thinking leads to unnecessary stress.
 Take Responsibility for Your Own Feelings – One of the most
significant stressors for many people is the feeling that other people are
controlling them. This type of feeling on a regular basis leads to
feelings of powerlessness, hopelessness, and continual frustration.
 Know Your Own Strength and Abilities – An in-depth awareness of,
and belief in, your many strengths and abilities provide a feeling of
confidence that you can cope effectively with stressors as they arise.
 Understand and Accept the Fact that You Cannot Control
Everything – many people believe that they need to control everyone
and everything around them. Acceptance of the realities of life is a very
effective for coping with stress

15. Decreasing Stress
 Learn How to Say No
 Don’t Take Work Home with You
 Try to Limit the Number of Changes With Which




You are Coping at any Given Time
Learn Time Management and Organizational
Skills
Control Your Negative Thinking
Set Realistic Expectations for Yourself
Stop Procrastinating

16. Problem-Solving Techniques
 Set clear goals
 Collect all the information needed to form a plan of




action
Divide large tasks into smaller ones
Develop a schedule to complete tasks
Acknowledge your progress after each task is
completed
Evaluate the effectiveness of your strategy and make
any revisions to your plan as required

17.  WAYS TO REDUCE/MANAGE STRESS
A. Eat well – avoid sugar, caffeine, junk food.
B. Get enough sleep.
C. Exercise on a regular basis.
D. Don’t cram too many tasks into too little time.
E. Plan each day’s activities ahead of time.
F. Set priorities and stick to them as much as possible.
G. Don’t let worries drain your energy.
H. Give yourself a break – take some time every day to
do something just for you.

18. I. Don’t procrastinate. If you have a large job to do,
break it down into smaller tasks and do a little bit
every day.
J. Express your anger in constructive ways that do not
hurt yourself or others.
K. Take a hot bath or shower.
L. Laugh!!!! Look for the humor in situations.
M. Breathe deeply and slowly.
N. Start meditating.
O. Keep a journal describing your feelings.
P. Take time off to get re-charged.
Q. Listen to your favorite music.
R. Go dancing.
S. Remember that you don’t have to be perfect.
T. If needed, talk to a counselor.

19. RELAXATION RESPONSE INSTRUCTIONS
 Sit in a comfortable place (do not lie down). You may sit in a chair,
or on the floor with a cushion underneath you. Try to keep your
shoulders back and your spine straight.
 Make sure that the phone is unplugged, the door is closed, and
your pets are absent.
 Once you have settled into a comfortable position, begin to slow
your breathing. Focus your attention on the inhalations as you
breathe in, and the exhalations as you breathe out.
 After you have taken several deep slow breaths, start to
concentrate on taking the inhalations all the way down into your
belly. If you are doing it correctly, as you inhale your belly should
expand as if you are slightly pregnant. On the exhalation, your
belly should return to its normal state. Continue to simply focus
your attention on your breathing – each inhalation and
exhalation.

20.  It is quite normal for thoughts to come and go as you elicit the
RR. Simply note that your mind has wandered, passively ignore
the thoughts, and return your attention to your breath.
 If you exercise regularly, try eliciting the RR immediately after
you exercise – the sense of deep relaxation should come more
easily.
 It is generally advisable to elicit the RR twice a day for 20 minutes
each session. If you simply cannot fit in a session, try focusing on
your breath for even five minutes. The only “bad” RR session is
the one not done.