This document discusses stress, its causes, signs, and management. It defines stress as the body's reaction to any demand or threat and notes it can be positive (eustress) or negative (distress). Common stressors include work, life changes, ambiguity, and lack of control. Signs of stress include physical and emotional symptoms. The document recommends various stress management techniques like finding support, changing attitudes, relaxation, exercise, and humor. The goal of stress management is to reduce chronic stress and improve health and functioning.

1. STRESS
MANAGEMENT TAHAA SAEED
BS 7TH SEMESTER
DEPARTMENT OF ZOOLOGY

2. Introduction
 Right from the time of birth till the last breath drawn, an individual is
invariably exposed to various stressful situations.
 The modern world which is said to be a world of achievement is also a
world of stress and has been called the – Age of Anxiety and Stress.

3. What is Stress?
 Stress can be defined as our mental,
physical, emotional, and behavioral
reactions to any perceived demands or
threats.
 The word stress was originally used by
Selyle in 1956 to describe the pressure
experienced by a person in response to
life demands. These demands are referred
to as stressors. Stress can be positive or
negative.
 Stress is tension, strain, or pressure from
a situation that requires us to use, adapt,
or develop new coping skills.

4. Stressors
 Stressor is the stimuli proceeding or precipitating a change. It may be
internal (fear, guilt) or external (trauma, peer pressure, etc).

5. What Makes Something Stressful?
 Situations that have strong demands
 Situations that are imminent
 Life transitions
 Timing (e.g., deviation from the “norm”)
 Ambiguity
 Desirability
 Controllability

6. Sources of Stress may be
• Pace / variety / meaningfulness of work
• Workload (overload and underload)
• Role conflict (conflicting job demands, multiple
supervisors/managers)
• Career development opportunities
• Role ambiguity (lack of clarity about responsibilities,
expectations, etc.)

7. Signs…

8. Types of Stress
 Distress is a continuous experience of feeling
overwhelmed, oppressed, and behind in our
responsibilities.
 Examples of distress include financial difficulties, conflicts in
relationships, excessive obligations, managing a chronic illness, or
experiencing a trauma.

9.  Eustress is the other form of stress that is positive and
beneficial. We may feel challenged, but the sources of the
stress are opportunities that are meaningful to us. Eustress
helps provide us with energy and motivation to meet our
responsibilities and achieve our goals.
 Examples of eustress include graduating from college, getting married,
receiving a promotion, or changing jobs.

10. Stress Management
 It is the amelioration of stress and especially chronic stress often for the
purpose of improving everyday functioning. Stress produces numerous
symptoms which vary according to persons, situations, and severity.
These can include physical health decline as well as depression.

11. Types of Stress Management
 Acute Stress
Acute stress is usually for short time and may be due to work pressure,
meeting deadlines pressure or minor accident, over exertion, increased
physical activity, searching something but you misplaced it, or similar things.
Symptoms of this type of tension are headaches, back pain, stomach problems,
rapid heartbeat, muscle aches or body pain.
 Chronic Stress
This type of stress is the most serious type. Chronic stress is a prolonged stress
that exists for weeks, months, or even years. This stress is due to poverty,
broken or stressed families and marriages, chronic illness and successive
failures in life. People suffering from this type of stress get used to it and may
even not realize that they are under chronic stress. It is very harmful to their
health

12. Suggestions for Reducing Stress
 1. Find a support system. Find someone to talk to about your feelings and
experiences. A group of friends for example.

13. Suggestions for Reducing Stress
 2. Change your attitude. Find other ways to think about stressful
situations.
 "Life is 10% what happens to us, and 90% how we react to it."

14. Suggestions for Reducing Stress
 3. Be realistic. Set practical goals for dealing with situations and solving
problems.
 Develop realistic expectations of yourself and others.

15. Suggestions for Reducing Stress
 4. Get organized and take charge. Being
unorganized or engaging in poor
planning often leads to frustration or crisis
situations, which most always leads to
feeling stressed.
 Plan your time, make a schedule,
establish your priorities.

16. Suggestions for Reducing Stress
 5. Take breaks, give yourself "me time." Learn that taking time to yourself
for rejuvenation and relaxation is just as important as giving time to other
activities.
 At minimum, take short breaks during your busy day.
 Do Nothing

17. Suggestions for Reducing Stress
 6. Take good care of yourself. Eat properly, get regular rest, keep a
routine. Allow yourself to do something you enjoy each day.
 Paradoxically, the time we need to take care of ourselves the most, when we
are stressed, is the time we do it the least.

18. Suggestions for Reducing Stress
 7. Learn to say "no." Learn to pick and choose which things you will say "yes" to and
which things you will not.
 Protect yourself by not allowing yourself to take on every request or opportunity that
comes your way.

19. Suggestions for Reducing Stress
 8. Get regular exercise. Exercising regularly can help relieve some symptoms of
depression and stress, and help us to maintain our health.

20. Suggestions for Reducing Stress
 9. Get a hobby, do something different.
For a balanced lifestyle, play is as
important as work.

21. Suggestions for Reducing Stress
 10. Slow down. Know your limits and cut down on the number of
things you try to do each day, particularly if you do not have
enough time for them or for yourself.
– Be realistic about what you can accomplish
effectively each day.
– Monitor your pace. Rushing through things can
lead to mistakes or poor performance. Take the
time you need to do a good job.

22. Suggestions for Reducing Stress
 11. Laugh, use humor. Do something fun and enjoyable such as seeing a funny
movie, laughing with friends, reading a humorous book, or going to a comedy
show.

23. Suggestions for Reducing Stress
 12. Learn to relax. Develop a regular relaxation routine.
 Try yoga, meditation, or some simple quiet time.

24. Suggestions for Reducing Stress
 13. Maintain a positive attitude.
Try to maintain a positive attitude and minimize negativity.
Avoid complaining, criticizing and gossiping.

25. Summary – Tips to Reduce Stress
 Identify sources in our life and accept responsibility
 Avoid unnecessary stress
 Alter the situation
 Accept the things we can’t change and expect change
 Laughter
 Positive thinking
 Music
 Stretching and Exercise
 Progressive Muscular Relaxation

27. Videos
 Habits for being organized
 Pressure Points to reduce Stress

30. THANK YOU!