Stress management: How to reduce, prevent and cope with stress

1. Stress Management: How to
reduce, prevent and cope with
Stress
Dr. J D Singh
G V (PG) College of Education (CTE)
Sangaria-335063, Rajasthan
Email: drjdsingh@gmail.com
Cell: +91 9414577875

2. MENTAL HEALTH
• Mental health describes a level of psychological well-being or an
absence of a mental disorder.
• Good mental health is related to emotional, psychological and
social well-being. It affects how we think, feel, and act. It also
helps determine how we handle stress, relate to others, and
make choices.
• According to the WHO (World Health Organization), mental
health is: "... a state of well-being in which the individual realizes
his or her own abilities, can cope with the normal stresses of life,
can work productively and fruitfully, and is able to make a
contribution to his or her community.“
• Mental health can affect daily life, relationships, and even
physical health.
• It is important at every stage of life, from childhood and
adolescence through adulthood.

3. Characteristics of Good Health and Wellness
• Strong Nails. ...
• Healthy Teeth and Gums. ...
• Balanced Body Mass Index. ...
• Enough sleep. ...
• Social Interaction. ...
• Healthy Diet.
• Healthy and Thick Hair. Thin, branched, dry hair
can be a marker of health problems, such as
thyroid deficiency, stress, and malnutrition. ...
• Optimal wellness includes emotional, mental,
social, spiritual and physical health.

4. • Feels good about themselves
• Realize their full potential
• Work productively
• Make meaningful contributions to their communities
• Feels comfortable with other people
• Can be part of a team/group
• Expresses emotions in healthy ways
• Is optimistic (positive)
• Uses health skills
– Stress management
– Decision making
– Conflict resolution
Characteristics of Good Health

5. Characteristics of Poor Health (Illness)
• Does NOT share feelings
• Is pessimistic (negative)
• Depressed (Low spirited)
• Ignores/denies problems
• Can not accept change
• Needs to “run” the group
• Runs from conflict
• Close minded
• Aggressive and passive
(Illness: a disease or period of sickness affecting the body or mind)

6. WARNING SIGNALS OF POOR MENTAL HEALTH
• Are you always worrying ?
• Are you afraid without real cause ?
• Do you lose temper easily and often ?
• Are you troubled by regular insomnia ?
• Do you have wide fluctuations in your mood ?
• Are you upset if the routine of your life is disturbed ?
• Are you continually unhappy without justified cause ?
• Are you always right and the other person always wrong ?
• Are you unable to concentrate because of unrecognised
reasons ?
• Do you have numerous aches and pains for which no doctor
can find a physical cause ?

7. Early warning signs of a Mental Problem
Experiencing one or more of the
following feelings or behaviors
can be an early warning sign of
a problem:
• Eating or sleeping too much or
too little
• Withdrawing from people or
activities they would normally
enjoy.
• Having low or no energy
• Feeling insensitive or like
nothing matters
• Having unexplained aches and
pains
• Feeling helpless or hopeless
• Smoking, drinking, or using
drugs more than usual
• Confusion or Delusions
• Feeling unusually confused,
angry, upset, worried, or scared
• Yelling or fighting with family
and friends
• Experiencing severe mood
swings that cause problems in
relationships
• Persistent thoughts or memories
that reappear regularly.
• Hearing voices or believing
things that are not true
• Thinking of harming one's self or
others.
• Inability to perform daily tasks
like taking care of your kids or
getting to work or school

8. FEW FACTS
• Around 20% of the world's children and adolescents are estimated to
have mental disorders or problems.
• About half of mental disorders begin before the age of 14.
• In fact, 70% of Indian adults feel stress or anxiety daily.
• India is the most depressed country in the world.
• According to 2018 WHO’s report, 7.5 per cent of the Indian population
suffers from some form of mental disorder.
• WHO also predicts that by 2020, roughly 20 per cent of India will suffer
from mental illnesses.
• Maximum cases revealed in 22-50 yr age group.
• India has the highest number of suicides among youth.
• Women are twice as likely to develop anxiety and depression, when
compared to men.
• The modern world which is said to be a world of achievement is also
called the – Age of Anxiety and Stress.

9. Causes of Mental Health Problems
Many factors contribute to mental health problems, including:
• Biological (heredity) factors, such as genes or brain chemistry
(Hormonal imbalances)
• Severe psychological trauma suffered as loss of parent, childhood
abuse or neglect
• Family history of mental health problems
• Poor nutrition and drugs misuse
• Poor ability to relate to others
• Negative life experiences - such as emotional, physical, or sexual
abuse, Social disadvantage, poverty or debt
• Severe or long-term Stress
• Unemployment or losing your job
• Homelessness or poor housing
• Domestic violence, bullying or other abuse as an adult
• Long-term substance abuse, in particular, has been linked
to anxiety, depression, and paranoia (madness)

10. Identifying Sources of Stress
To identify your true sources of personal stress, look closely at your
habits, attitude, and excuses.
• Stress is a normal psychological and physical reaction to the
demands of life.
• Stress can be positive or negative.
• A small amount of stress can be good, motivating you to perform
well.
• Some stress can be beneficial and may lead to actual problem-
solving, but a lot of our stress is unnecessary and even harmful.
• Stress can come from many sources, which are known as
"stressors."
• A stress journal can help identify regular, daily life stressors and
the way you deal with them.
• Be sure to evaluate your own stress inducing thoughts, feelings
and actions.
• Stress management training can reduce the degree and intensity
of your current stress reactions.

11. Stress Management
• Stress occurs when the pressure is greater than the resource.
• Repetitive exposure of the stress response on our body is proven
to lead to long-lasting psychological and physical health issues;
these include cardiovascular disease, anxiety and depression.
• Stress management is a wide spectrum of techniques and
psychotherapies aimed at controlling a person's level of stress,
especially chronic stress, usually for the purpose of and for the
motive of improving everyday functioning.
• If you’re living with high levels of stress, you’re putting your
entire well-being at risk.
• One of the keys to managing stress is to realize where it's
coming from.
• Effective stress management helps you break the hold stress has
on your life, so you can be happier, healthier, and more
productive.
Stop Stressing,
Start Living.

12. Stress Management: How to reduce Stress
• Keep a positive attitude.
• Get enough rest and sleep. Eat healthy, well-balanced meals.
• Be assertive instead of aggressive.
• Accept that there are events that you cannot control.
• Learn and practice relaxation techniques; try meditation, yoga, or
tai-chi (a Chinese system of slow meditative physical exercise
designed for relaxation) for stress management.
• Exercise regularly. Exercise is one of the most important things
you can do to combat stress.
• Make time for hobbies, interests and relaxation.
• Don't rely on alcohol, drugs, or compulsive behaviors to reduce
stress.
• Seek treatment with a psychologist or other mental health
professional trained in stress management.

13. How to reduce Stress level
• If you are feeling unwell, take a short spell of rest.
• Accept that there are events that you cannot control.
• Indulge in physical activities
• Several supplements like Lemon balm, Ashwagandha, Omega-3
fatty acids, Green tea etc. promote stress and anxiety reduction.
• Try Relaxation Techniques e.g. self-hypnosis
• Just talking to someone about how you feel can be helpful. Spend
enough time with those you enjoy.
• Decide on the good and bad points of each one and select the
best solution.
• Learning to say “No” to additional or unimportant requests will
help to reduce your level of stress.
• Keeping a stress diary for a few weeks is an effective stress
management tool as it will help you.

14. How to reduce Stress
• In the long term, laughter can also help improve your immune
system and mood.
• Aromatherapy can help lower anxiety and stress.
• Try watching a funny TV show or hanging out with friends who
make you laugh.
• Positive physical contact like Cuddling, kissing, hugging etc.
can help relieve stress.
• One study showed that people who chewed gum had a
greater sense of wellbeing and lower stress.
• Listening to Nature sounds and Slow-paced instrumental
music can have a very relaxing effect on the body.
• Deep breathing exercises help slow your heart rate, allowing
you to feel more peaceful.
• Interacting with pets may help release Oxytocin, a brain
chemical that promotes a positive mood.

15. Stress Prevention Strategies
• KNOW the signs and symptoms.
• Share your feelings and emotions with someone you trust.
• Use positive self talk.
• Manage stress with stress management skills.
• Use effective communication skills.
• Balance responsibilities (like college work) with activities
you enjoy (like relaxing or spending time with friends).
• Use healthy decision making skills.
• Manage responsibilities.
• Eat healthy foods.
• Get proper sleep.
• Make time to exercise every day. It releases chemicals in
our brains that make us feel better.

16. How to Cope with Stress
• How do you cope with stress? Are the coping strategies healthy
or unhealthy, productive or destructive?
• Recognize sources of stress in our life.
• Recognizing how these affect us.
• Learn to manage stress and lead happier, healthier lives.
• In an attempt to tackle the rising mental health crisis on
campus, last year, schools in Delhi even introduced the
“happiness curriculum”.
• Take care of yourself. Eat healthy, well-balanced meals.
• Recognize when you need more help.
• Talk to others. Share your problems and how you are feeling
and coping with a parent, friend, counselor, doctor or pastor.
• Walk or cycle to the grocery store.
• Put on some music and dance around.
• Take a break. ...

17. How to Cope with Stress
• Identifying ways that help to control our levels of stress
• Use the stairs at home or work rather than an elevator.
• Park your car in the farthest spot in the lot and walk the rest
of the way.
• Pair up with an exercise partner and encourage each other as
you work out.
• Be assertive instead of aggressive. Assert your feelings,
opinions, or beliefs instead of becoming angry, defensive, or
passive.
• Play ping-pong or an activity-based video game with your
kids.
• Avoid drugs and alcohol.
• Learning how to relax to minimize tensions
• Give yourself a break if you feel stressed out
• If problems continue or you are thinking about suicide, talk to
a psychologist, social worker or professional counselor.

18. MENTAL HEALTH SERVICES
Keep in mind always, Mental disorders are treatable.
• Early diagnosis and treatment
• Rehabilitation
• Group and individual psychotherapy (Talking / Laughing therapies)
• Awareness about Mental health education
• Self-help - including lifestyle changes such as reducing alcohol
intake, sleeping more, and eating well.
• Multidisciplinary approach is required:
– Physicians
– Therapists/Counselors
– Medications
– Dieticians
• Use of modern psychoactive drugs
• After care services e.g.
– Health & Wellbeing Centres
– Community-based mental health care for re-socialization of patients
– Psychiatric hospitals etc.