Copy of Stress Management
by Diana Adina Mohd Lahadif
1. Definition
1.1. a state of psychological and physiological imbalance resulting from the disparity between situational demand and the individual’s ability and motivation to meet those needs
2. Sources of stress
2.1. The Environment – the environment can bombard you with intense and competing demands to adjust.
2.2. -Weather -noise -crowding -pollution -Traffic -unsafe -substandard housing, and crime.
2.3. Social Stressors – we can experience multiple stressors arising from the demands of the different social roles we occupy, such as parent, spouse, caregiver, and employee.
2.4. -Deadlines. -financial problems. -job interviews. -presentations -Disagreements -demands for your time and attention -loss of a loved one, divorce, and co- parenting.
2.5. Physiological – Situations and circumstances affecting our body can be experienced as physiological stressors.
2.6. -rapid growth of adolescence -menopause -illness -Aging -giving birth -Accidents -lack of exercise -poor nutrition -sleep disturbances
3. Causes of stress
3.1. -Academic -Dating -Environment -Extra curricular -Peers -Time management -Money -Parent
4. Types of stress
4.1. Positive stress(eustress) Stressful situation that will lead to a good outcome.
4.2. Characteristics -Motivates -Short term -Feels exciting -Improves performance
4.3. Negative stress (distress) The outcome of a poor attitude towards a stressor
4.4. Characteristics -Cause anxiety or concern -Short/long term -Feels unpleasant -Decreases performance -Lead to mental and physical problems
5. The Relaxation Response
5.1. Personal ability for slowing down muscles and organ system
5.2. Also increase blood flow
5.3. Drugs also can do the same (had side effect)
5.4. Many ways :- -Progressive Muscle Relaxation -Visual imagery -Deep breathing -Meditation -Hypnosis -Yoga -biofeedback
6. Cognitive Aspects Of Stress And Anxiety
6.1. A feeling worry, nervousness or unease.Mostly experience when someone faced with stressful life events.
6.2. Reactions to anxiety include:
6.3. Physical symptoms -sweaty palms -racing heart
6.4. Behaviors symptoms avoiding situations where experiencing anxiety might occur.trying to do things perfectly or trying to control events to prevent danger.
6.5. Moods symptoms -nervous -panickly
7. Four a’s Change The Stressful Situation
7.1. Avoid the stressor.
7.2. Alter the stressor.
7.3. Adapt the stressor.
7.4. Accept the stressor.
8. Stress Management Strategies
8.1. Avoid Unnecessary Stress
8.2. -Learn how to say “no” -Avoid people who stress you out
8.3. Alter the situation
8.4. -Express your feelings instead of bottling them up. -Be willing to compromise
8.5. Adapt to the stressor
8.6. -Reframe problem -Look at the big picture
8.7. Accept the things you cant change
8.8. -Don’t try to control the uncontrollable -Look for the bright side
8.9. Make time for fun and relaxation
8.10. Healthy way to relax and recharge
8.11. Implement a healthy life style
8.12. -Exercise regularly -Apply healthy diet
9. Symptoms of stress
9.1. Physical
9.1.1. -Insomnia -Headache -Excess sweating -Low energy -Diarrhea and constipation -Nausea -Dizziness -Loss of concentration
9.2. Emotional
9.2.1. -Moodiness -Irritability -Short tempered -Agitation -Sense of loneliness -Depression or general unhappiness
9.3. Behaviour
9.3.1. -Eating more or less -Isolating one self -Using alcohol, cigarettes or drugs to -relax -Nervous habit -De-motivation