In a world of globalization and competition, people are finding themselves in a state of stress which is damaging their healthy lifestyles. So, in order to get rid of stress we need to focus on stress management.
2. What is Stress ??
Stress may be defined as a physical, mental, or emotional
response to events that causes bodily or mental tension.
Simply put, stress is any outside force or event that has an effect
on our body or mind.
Stress is a body’s method of reacting to a challenge.
Stress is our natural way of responding to the demands of our
3. Is All Stress Bad?
level of stress
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4. How our body respond to stress ?
Our body respond to stress or a threat situation by releasing adrenaline and cortisol
hormones into the blood. These are known as stress hormones.
These hormones causes rapid changes to your blood flow and increases your breathing
and heart rate, to get you ready to defend yourself (fight) or to run away (flight). You
become pale, sweat more and your mouth becomes dry.
These hormones helps our body to prepare for sudden danger that threatened us.
This respond is known as “fight or flight” response.
6. POSITIVE STRESS
Positive stress is called eustress. It’s the short-lived, motivating kind of stress that
helps us to prepare for a test, a sporting competition or other challenge. It is
perceived as within our coping abilities.
Stress can also have a positive effect, spurring motivation and awareness,
providing the stimulation to cope with challenging situations.
Stress also provides the sense of urgency and alertness needed for survival when
confronting threatening situations.
7. NEGATIVE STRESS
Negative stress is called distress. It’s the longer term, anxiety-ridden kind of stress. It
reduces overall performance and efficiency.
It is perceived as outside of our coping abilities.
It is a contributory factor in minor conditions, such as headaches, digestive problems,
skin complaints, insomnia and ulcers.
Excessive, prolonged and unrelieved stress can have a harmful effect on mental,
physical and spiritual health.
A stressor is anything that causes the release of stress hormones.
An event that triggers the stress response may include:
Daily stress events
11. Internal Stressors
Internal stressors comes from inside of us and determine how you cope and
handle external stressors. These include :-
Uncertainty and lack of control
Overall health and fitness levels
Lack of Sleep
12. External Stressors
External stressors are forces from outside that stress you out.
These could be :-
Major life changes
Career and family
13. Effects of Stress
of energy or
back to sleep.
unable to move
15. Get moving
Physical activity plays a key role in reducing and preventing
the effects of stress.
It helps relieve stress and burn away anger, tension, and
The first step is to get yourself up and moving. Here are a
few easy ways:
Put on some music and dance around
Take your dog out for a walk
Use the stairs rather than an elevator
16. Engage Socially
It is the quickest, most efficient way to rein in stress and avoid overreacting
to internal or external events that you perceive as threatening.
The more lonely and isolated you are, the greater your vulnerability to stress.
Reach out and build relationships :-
Reach out to a colleague at work
Help someone else by volunteering
Have lunch or coffee with friend
Call or email an old friend
Meet new people by taking a class or joining a club
17. Avoid unnecessary stress
Some stressors arise at predictable times- your commute to work , a meeting
with your boss, family gathering, for example. So, you can change your reaction
to reduce the stress level.
Learn how to say “no”- Know your limits and stick to them. Distinguish
between the “should” and the “musts” and, when possible, say “no” to taking on
Avoid people who stress you out
Take control of your environment
18. Alter the situation
If you cant avoid a stressful situation, try to alter it. Often, this involves changing the
way you communicate and operate in daily life.
Express your feelings instead of bottling them up- If you don’t voice your
feelings, resentment will build and the stress will increase.
Be willing to compromise- When you ask someone to change their behavior, be
willing to do the same.
Manage your time better- Poor time management can cause a lot of stress. But if
you plan ahead, you’ll find it easier to stay calm and focused.
19. Accept the things you cant change
Many sources of stress are unavoidable. You can’t prevent or change stressors,
such as the death of a loved one. A serious illness, or a national recession.
In such cases, the best way to cope with stress is to accept things as they are.
Look for the upside- When facing major challenges, try to look at them as
opportunities for personal growth.
Learn to forgive- Accept the fact that we live in an imperfect world and that
people make mistakes. Free yourself from negative energy by forgiving and
20. Make time for fun and relaxation
Set aside relaxation time
Do something you enjoy everyday
Keep your sense of humor
21. Adopt a healthy lifestyle
Eat a healthy diet
Reduce caffeine and sugar
Avoid alcohol, cigarette and drugs
Get enough sleep