1. STRESS MANAGEMENT

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

4. TYPES OF STRESS DISTRESS Stress due to an excess of adaptive demands placed upon us. EUSTRESS The optimal amount of stress, which helps to promote health and growth

5. TYPES OF STRESSORS PHYSIOLOGICAL STRESSORS PSYCHOLOGICAL STRESSORS

6. SOURCES OF STRESS INTERNAL STRESSORS EXTERNAL STRESSORS DEVELOPMENTAL STRESSORS SITUATIONAL STRESSORS

7. INDICATORS OF STRESS PHYSIOLOGICAL INDICATORS PSYCHOLOGICAL INDICATORS COGNITIVE INDICATORS

8. THEORIES OF STRESS SELYE’S GENERAL THEORY OF STRESS HOLMES AND RAHE’S MODEL RELATING LIFE CHANGES TO ILLNESS LASARUS’S THEORY OF STRESS AND COPING

9. STRESS MODELS STIMULUS BASED MODELS: PSYCHOSOMATIC MODEL: THE SYSTEM MODEL: Environmental stimuli Cognitive affective domain Neurological triggering mechanism Physiological stress response axis Coping Target organ effect

10. CONTI…. TRANSACTION BASED MODEL: RESPONSE BASED MODEL: 1)Local adaptation syndrome a) Reflex Pain Response b) Inflammatory Response 2) General adaptation syndrome a) Alarm reaction b) Resistance c) Exhaustion STRESS ADAPTATION MODEL:

11. TECHNIQUES OF STRESS MANAGEMENT LAUGHTER AUTOGENIC TRAINING GETTING A HOBBY MEDITATION

12. CONT…… DEEP BREATHING YOGA NIDRA NOOTROPICS RELAXATION TECHNIQUES FRACTIONAL RELAXATION

13. ‘ABC’ OF STRESS MANAGEMENT

14. A- Always take time for yourself at least 30 min/ day.

15. B- Be aware of your own stress meter; know when to step back and cool down.

16. C- Concentrate on controlling your own situation, without controlling everybody else.

17. D- Daily exercise will burn off the stress chemicals.

18. E- Eat lots of fresh fruit, veggies, bread and water; give your body the best for it to perform at its best.

19. F- Forgive others, do not hold grudges and be tolerant; not everyone is capable as you.

20. G- Gain perspective on things, how important is the issue?

21. H- Hugs, kisses and laughter; have fun and don’t be afraid to share your feelings with others.

22. I- Identify stressors and plan to deal with them better next time.

23. J- Judge your own performance realistically; don’t set goals out of your own reach.

24. K- Keep a positive attitude, your outlook will influence outcomes and the way others treat you.

25. L- Limit alcohol, drugs and other stimulants, they affect your perception and behavior.

26. M- Manage money well, seek advice and save at least 10% of what you earn.

27. N- No is a word you need to learn to use without feeling guilty.

28. O- Outdoor activities by yourself, or with friends and families, can be a great way to relax.

29. P- Play your favourite music rather than watching TV.

30. Q- Quit smoking; it is stressing your body daily

31. R- Relationships; nurture and enjoy them, learn to listen more and talk less.

32. S- Sleep well, with firm mattress and supportive pillow; don’t over heat yourself and allow plenty of ventilation.

33. T- Treat yourself once a week with a massage, dinner out and the movies.

34. U- Understand things from the other person point of view.

35. V- Verify information from the source before exploding.

36. W- Worry less, it really doesn’t get things completed better or quicker.

37. X- Xpress ; make a regular retreat to your favourite space, make holidays part of your yearly plan and budget.

38. Y- Yearly goal setting; plan what you want to achieve based on your priorities in your career, relationships etc

39. Z- Zest for life; each day is a gift, smile and be thankful that you’re the part of the bigger picture.

40. Thank You