Stress and anxiety have become a part of everyday life. The things that give rise to these include work pressure, work dead-lines, aspirations, dreams, personal and family commitments, and what not. The list is endless. We cannot avoid stressful situations but we can certainly do something to deal with our stress and anxiety.

1. “STRESS
BUSTERS…………”
‘Methods’
Naumita Rishi, MS
Counseling Psychologist
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2. STRESS BUSTERS……….
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Stress and anxiety have become a part of
everyday life. The things that give rise to these
include work pressure, work dead-lines,
aspirations, dreams, personal and family
commitments, and what not. The list is
endless.
There are so many proven methods to
reduce the negative impact of stress and
anxiety.
The underline objective of all these methods is to help us learn to ‘focus
on the present moment.’

3. 1. SETTING THE PRIORITIES- TWO
RULES
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The easiest way to deal with this situation is to follow Two Rules-
The most common cause of stress and anxiety
is, when we try to do multiple things at the
same time. If not actually doing them
together, at least thinking about them at the
same time.
1. Set: 2. Do:

4. 1. SETTING THE PRIORITIES- ‘TO-
DO-LIST’
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First make a ‘To-Do-List’ of all the tasks you
want to complete in a day.
Remember ‘To-Do-List’ is the list of tasks and
not a list of your aspirations and long term
goals. Although priority setting of tasks will help
you to fulfil your aspirations and long term goals.
Second, set the priority of the tasks based on
the assessment of their complexity, impact,
time required and your interest.

5. 1. SETTING THE PRIORITIES-’TO-DO-
LIST’
 Usually we are inclined to do simple, less-time consuming and
interesting tasks first. We think that once we complete these tasks we
will be mentally free for the complex, time-consuming and less-
interesting tasks.
 But actually it happens exactly opposite to it. While we are doing
simple, less-time consuming and interesting tasks, we are anxiously
thinking about complex, time-consuming and less-interesting ones.
 The net result is that we are not able to enjoy and effectively complete
the simple, less-time- consuming and less-interesting tasks. By the time
we get free we are already tired and mentally exhausted.
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6. 1. SETTING THE PRIORITIES-
PRIORITY LIST
Resolve the issue by rearranging the priority list.
 We cannot compromise on Impact. Any task which impacts more will
come on the top of the priority list.
 Then come less interesting tasks.
 Then complex and time consuming tasks &
 In the last, come simple, less-time-consuming and interesting tasks.
The benefit of setting the priority list in this way is that you hit the
cause of your stress and anxiety before it can hit you. Now you are
mentally ready to take up the tasks and activities which relax, re-
energize and motivate you.
The day ends with a sense of accomplishment and positivism.
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7. 2. DECISION MAKING
 ‘Indecisiveness’ is another important cause of our stress and anxiety.
In a world full of choices sometimes we get overwhelmed and are not
able to make a decision.
This indecision may be the result of the fear of making a wrong
decision.
What do we do then-
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8. 2. DECISION MAKING
 We may decide to make the decision later on.
 I will decide when……”
 We may take a chance and decide on the basis of our limited knowledge.
 “I will try and see what happens.”
 We may just decide on our gut feeling.
 “I just know this is right for me. I cannot explain but this is what I want
to do.”
 We may ask others for help and we may get advice based on their
experience and expertise.
 We may do some research and then make a decision.
Except for procrastination all others methods may help you to
make your choice.
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9. 2. DECISION MAKING- MATRIX
 We may use a ‘Decision-Making-Matrix.’ It is a very effective method to
make a decision.
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10. 2. DECISION MAKING- MATRIX
Process:
 Draw a four box table as shown in the picture in the previous slide
 Think about the option and write down all the points that come in your
mind.
 Try to focus and fill one box at a time. Soon you will have all your
thoughts on the paper in an organized way.
 Read all your points again, compare, analyze and make the decision.
 If still indecisive then analyze it more objectively:
 Assess each point on a 100 point scale of significance in making a decision, 1 as
least significant and 100 as most significant. You will get a value for each box.
Compare and decide.
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11. 2. DECISION MAKING- MATRIX
Evaluation:
 This method is very effective in making a decision. You can evaluate
each aspect of the decision - your priority, your aspirations and long
term goals, your interest, feasibility, time and effort.
 This is one of the favourite tools of cognitive behaviour therapy
(CBT).
So make the decision and keep stress and anxiety under check!!
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12. 3. LIVING IN THE PRESENT
MOMENT
There is another important method to bust stress and anxiety
and that is-
‘Living in the present moment.’
 The skill that needs to be learned is to-
‘Slow- down‘ and focus on here & now’
 Slow down at least for some time in a day so that you can be
more aware of the present moment, be completely involved in
it and able to experience the joy of being in it. 12
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13. A. DEEP-MUSCLE-RELAXATION
‘RELAX- 'Anytime-Anywhere.’
 When we are stressed we feel tension in our muscles. If we learn to
relax our body, we are better prepared to handle stressful situations.
 With 'Deep-Muscle-Relaxation' you can relax your entire body.
 The most important point to remember is to ‘Slow-
Down' and 'focus' on the process and 'be in the present
moment' while you are tensing and relaxing various muscle groups.
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14. A. DEEP-MUSCLE-RELAXATION
 The process is very flexible. Once you are trained you can create
your own plan.
 You can do one round.
 You can do multiple rounds.
 You can make a short plan by including only large muscles.
 You can make an extensive plan by including large and small
muscles.
 You can fix a time and do it on regular basis.
 You can do it whenever and wherever you feel stressed. 14
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15. A. DEEP-MUSCLE-RELAXATION-
PROCESS
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16. A. DEEP-MUSCLE-RELAXATION-
PROCESS
 First, sit down or lie down and close your eyes. (You can do it
without closing your eyes).
 Breathe slowly and deeply. Focus you mind on your breathing as you
inhale and exhale. Do it at least for 10 seconds.
 Follow the order as mentioned in the chart or follow the reverse
order.
 Tense/tighten (not strain) your muscles as you inhale, hold for 5
seconds and relax as you exhale.
 Take 10 seconds deep breathing break as you move on from one
muscle group to the next.
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17. A. DEEP-MUSCLE-RELAXATION
 After you finish the process, let your body go loose.
 Experience the complete body and mind relaxation. Stay in this
state for 10 seconds.
 You will find yourself revived and refreshed and ready to take the
new challenges.
Note: If you have any medical issue please do consult your
doctor before you start practicing ‘Deep-Muscle-
Relaxation.’
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18. B. MEDITATION
 Meditation is one of the best ways to ‘slow-
down and calm your mind.
 Various researches have proved that it helps
in the healing of mind and body.
 In meditation you train your mind to focus
on one thing.
 One of the ways is to focus on your
breathing.
 If you master deep breathing then you can
relax your mind anytime anywhere and in
any situation.
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19. C. HELPING OTHERS
 Be grateful for what you have and proactively
helping others increase your overall well being
and prepare you to deal effectively with your
frustration, stress, anger, jealousy and
depression.
 Researchers have found that pro-social behaviour
increases positive emotions in people and they
express less negative emotion in stressful
situations.
 You can test the validity of these findings very
easily. Help someone and see how you feel.
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20.  Writing helps you to express your feelings, thoughts, and experiences in
a constructive way.
 You get more clarity about yourself when you write.
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D. WRITING
Find a quiet corner in your home and
start writing whatever comes to your
mind and break that frozen sea
within!!

21. E. READING
 Reading will take your mind away from day- to-day distractions and fuel
your knowledge, imagination and creativity.
 Reading stories can be very cathartic. Life histories will not only
motivate and inspire you but also help you deal with your stressful
situations.
 Reading will also help you connect to the
world and broaden your world view.
Reading is no less than a time machine.
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22. F. EVERYDAY ACTIVITIES
 Everyday activities can also help us relieve anxiety and stress.
 Remember to ‘slow-down’ while doing those activities and the
underline objective to learn to “focus on the present moment.”
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An activity as simple as, preparing a nice cup
of tea and while drinking, appreciating its
colour, aroma and taste can be very relaxing.
Make a list of day-to-day activities and select some of those you
like and learn to relaxation !!

23. STRESS & ANXIETY BUSTED !!
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We, mental health professionals help people to burst
their stress!!
The list of activities can be endless. Make your own choice. Just keep
in mind the final objective that is to slow- down and be in the present
moment.