Tools to handle stress better especially for students

1. Stress Management, Effective studying & time management for engineering students Pradeep Yuvaraj | VLB Engineering | 130309

2. Agenda Understand Stress Tools to Manage stress Effective Studying skills Time management Discussion Tools for success

3. Session 1 :Stress Management What is stress Body’s way of responding to any kind of demand. Caused by good and bad experiences.

4. Why know stress? Common problem Interferes with activities and relationships Decreases Productivity Physical and emotional problems…

5. Know stress, No stress Physical Symptoms Sleeplessness Loss of appetite Headaches Blood pressure Fatigue/flu.. Hair loss

6. Emotional Symptoms… Nervousness Anxiety Moodiness Irritability Memory problems Over reactions Out of control

7. Relational Symptoms Increased arguments Social Isolation Conflicts with peers Road rage Violence

8. What triggers stress How you view things Work | Family Unpredictable events Poor health habits Negative attitudes Unrealistic expectations Perfectionism

9. Ways to manage stress Laughter Watch a funny movie after a stress ful day Crack jokes at yourself

10. Planning Think ahead No cramming for tests Better time usage Plan A, B, C….

11. Talking Talk to a friend People who are not involved can often have solutions.

12. Redirect Body generates adrenaline in response to stress Collect and redirect that energy to create value

13. Dealing with stressful thoughts Yell “Stop!” Daydream Visualize Success Focus Praise yourself Consider the worst Zoom out

14. Dealing with Physical stress Breath Scan your body Tense and relax Use guided imagery Describe it Be with it Exercise aerobically Get help

15. Basic Steps to Elicit the Relaxation Response 1. Focus word 2. Sit quietly in comfortable position 3. Close your eyes 4. Relax muscles 5. Breath slowly, naturally, repeat focus word 6. Assume passive attitude 7. Continue 10-20 minutes 8. Daily practice 9. When distracting thoughts occur, return to focus word, breathing

16. The “Mini” Relaxation Stuck in traffic? Mad at the boss? Worried about something? Minis may be a key to your sanity! Deep breath and hold several seconds, letting it out, repeat focus word Hand under navel and breath slowly, expand abdomen and count backwards from ten Breathe in nose and out mouth ten times noticing cool air in and warm air out

17. Questions?

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