1. The document discusses various causes and indicators of stress, both positive and negative. It outlines physical, emotional, and behavioral signs that a person may be experiencing stress. 2. Common sources of stress mentioned include work, family, relationships, negative self-talk, unrealistic expectations, and lack of organization. 3. The document provides tips for managing stress such as being assertive, getting organized, prioritizing tasks, using humor, venting emotions, relaxation techniques, and maintaining a healthy lifestyle. Reducing stress has benefits for both individuals and society.

1. DE-STRESSING SELF AND SOCIETY

2. Stress is the body’s response to any physical
or emotional changes in life.
 Stress can be defined as our mental,
physical, emotional, and behavioral
reactions to any perceived demands or
threats.
WHAT IS STRESS ?

3. Some STRESS is good, but too much STRESS is
not good for you
Performance
Stress Level
High
Low High

4. Positive & Negative
• Stress is a natural part of life.
• Stress can be both positive and negative.
• Positive stress is a stress that can help motivate individuals to accomplish
something good. Positive stress helps an individual to make any necessary
changes in their lives.
• Negative stress is a stress that a person feels they cannot handle.

5. Negative STRESS Response
• The set of physical changes your body makes in
response to a threat or negative stress. In these
types of stressful situations, the body releases
chemicals that trigger:
– Increased heart rate & blood pressure
– Rapid Breathing
– Increased sweating
– A sudden rush of strength
– Slowed digestion
– Dilated pupils

6. STRESS Indicators
It is not always easy to know when you are stressed.
Sometimes stress can go undetected but here are
some helpful indicators that may let you know if you
in fact are stressed or becoming stressed.
There are three ways in which stress can negatively
impact you life. Physically, emotionally and
behaviorally. By examining these aspects of you life
you may be able to recognize when you are or are
becoming stressed.

7. Physical Stress Indicators
You can feel physical stress when you have too much to do, or
when you've had too little sleep, aren't eating properly or
have been ill.
Key Indicators:
Headaches, Arthritis, Neck Pain, Jaw Pain, Allergies, Stomach
Cramps, Diarrhea, Fatigue, Poor appetite, Cardiovascular
Problems, Cancer, Back Pain, High blood Pressure, Asthma,
Constipation, Viral Infections

8. Emotional Stress Indicators
Stress can also be emotional: you can feel it when you worry
about money, your job or a loved one's illness, or when you
experience a devastating life event, such as the death of a
spouse or the loss of a job.
Key Indicators:
Nervousness, Hostility, Depression, Low Self-worth, Apathy,
Hypersensitivity, Poor Memory, Anger, Phobias, Low Self-
confidence, Boredom, Annoy Easily, Poor Concentration

9. Behavioral Stress Indicators
You can notice behavioral stress when you begin to act
abnormally. If you are acting out of character then you
might be experiencing behavioral stress.
Key Indicators:
Drug Abuse, Poor Relationships, Sleep Problems,
Compulsive Thoughts, Nervous Fidgeting, Alcohol
Abuse, Poor Performance, Sexual Performance
Problems, Eating Problems

10. STRESS Can Lead To..
• When negative stress is not addressed, it can
affect many parts of your life. It can lead to
depression, anxiety, lower self esteem and
other mental health issues.

11. The Relationship
Between Stress and Disease
• Contagious diseases
vs. chronic diseases
– Biopsychosocial model
– Health psychology
• Health promotion and
maintenance
– Discovery of
causation, prevention,
and treatment

12. Stress: An Everyday Event
• Major stressors vs. routine hassles
– Cumulative nature of stress
– Cognitive appraisals

13. Major Types of Stress
• Frustration: blocked goal
• Conflict: incompatible
motivations
– Approach-approach
– Approach-avoidance
– Avoidance-avoidance
• Change: having to adapt
– Social Readjustment
Rating Scale
– Life Change Units
• Pressure
– Perform/conform

14. Overview of the Stress Process

15. Responding to Stress Emotionally
• Emotional Responses
– Annoyance, anger,
rage
– Apprehension, anxiety,
fear
– Dejection, sadness,
grief
– Positive emotions
• Emotional response
and performance
– The inverted-U-
hypothesis

16. Responding to Stress
Physiologically
• Physiological Responses
– Fight-or-flight response
– Selye’s General Adaptation Syndrome
• Alarm
• Resistance
• Exhaustion

17. Responding to Stress Behaviorally
• Behavioral Responses
– Frustration-aggression
hypothesis
– catharsis
– defense mechanisms
• Coping
– Reappraisal
– Confronting problems
– Using humor
– Expressing emotions
– Managing hostility

18. Effects of Stress:
Behavioral and Psychological
• Impaired task
performance
• Burnout
• Psychological
problems and
disorders
• Positive effects

19. Effects of Stress: Physical
• Psychosomatic diseases
• Heart disease
– Type A behavior - 3
elements
• strong competitiveness
• impatience and time
urgency
• anger and hostility
– Emotional reactions and
depression
• Stress and immune
functioning
– Reduced immune activity

20. • 1.Causes of Stress at Home
• Death of spouse, family, near relative or friend.
• Injury or illness of any family member.
• Marriage of self or son or daughter or brother or sister.
Separation or divorce from partner.
• Pregnancy or birth of a new baby.
• Children's behavior or disobedience.
Children's educational performance.
• Not sufficient money to raise your standard of living.
• Loss of money in burglary, pick-pocketed or share market.
Common Courses of Stress

21. Common Courses of Stress
Con….
2.Causes of Stress at work
To meet out the demands of the job.
Your relationship with colleagues.
Tocontrol staff under you.
To train your staff and take work from them.
Support you receive from your boss, colleagues and juniors.
Excessive work pressure.
To meet out deadlines.
Togive new results.
Toproduce new publications if you are in research area.
Working overtime and on holidays.

22. Common Courses of Stress
Con….
3.Negative Self- Talk
Pessimistic thinking
Self criticism
Over analyzing

23. 4. MindTraps
Unrealistic expectations
Taking things personally
All or nothing thinking
Exaggeration
Rigid thinking
Common Courses of Stress
Con….

24. Common Courses of Stress
Con….
5.Some Other causes of stress
• Somebody misunderstands you.
• Setback to your position in society

25.  We can change our likelihood (chance)
to be exposed to a stressor or
 We can change what we think about
the stressor or
 We can change the way we think
about our coping resources.
What we can do to manage
stress….?

26. Problem focused coping mechanism&
VS
Emotion focused coping mechanism
The best copper is the individual
who know when to use what type
of copping.
-JasonSatterfield

27. Assertiveness is about self confidence which
means having a positive attitude towards
yourself and others.
Be Assertive

28. Assertiveness helps to manage stressful
situations, and will , in time, help to reduce
their frequency.
Lack of assertiveness often shows low self -
esteem and low self - confidence.The key to
assertiveness is verbal and non - verbal
communication. Extending our range of
communication skills will improve our
assertiveness.
Be Assertive.. Con

29. Being Assertive
Being assertive involves
standing up for your personal
rights and expressing your
thoughts, feelings and beliefs
directly, honestly and
spontaneously in ways that
don’t infringe the rights of
others.

30.  Poor organisation is one of the most
common causes of stress.
 Structured approaches offer security
against ‘out of the blue’ problems.
Prioritising objectives, duties and
activities makes them manageable and
achievable.
 Don’t overload your mind.
Organisation will help avoid personal
and professional chaos.
Get Organised

31. Time Management
Make a list
What MUST be done
What SHOULD be done
What would you LIKE to do
Cut out time wasting
Learn to drop unimportant activities
Say no or delegate

32. Plan your day
Set achievable goals
Don’t waste time making excuses
for not doing something
Time Management

33. ‘Aproblem shared is a problem halved’
Develop a support network through
friends or colleagues to talk with. It’s
not always events that are stressful but
how we perceive them.
Writing a diary or notes may help
release feelings but do not re-read what
has been written.
Ventilation

34. Good stress - reducer
Applies at home and work
Relieves muscular tension
Improves breathing
Pumps endorphins into the
bloodstream - the body’s natural
Humour
painkillers

35. Take time out
Get away from things that bother
you
Doesn’t solve the problem
Reduce stress level
Calm down
Think logically
Diversion and Distraction
21.03.2014 @ COSTI

36. What's stressful for you may be quite different from what's
stressful to someone else.
For example:
• Rohan is terrified of getting up in front of people to perform
or speak, while her best friend Samar, lives for the
spotlight.
• Nayyar thrives under pressure and performs best when he
has a tight deadline, while his co-worker, Touseef, shuts
down when work demands escalate.

37. Things that influence your stress tolerance level
• Your support network
A strong network of supportive friends and family
members can be an enormous buffer against life’s
stressors. On the flip side, the more lonely and isolated
you are, the greater your vulnerability to stress.

38. • Your sense of control
It may be easier to take stress in your stride if you
have confidence in yourself and your ability to
influence events and persevere through challenges. If
you feel like things are out of your control, you’re
likely to have less tolerance for stress.

39. • Your attitude and outlook
Optimistic people are often more stress-hardy. They
tend to embrace challenges, have a strong sense of
humor, and accept that change is a part of life.

40. • Your ability to deal with your emotions
You’re extremely vulnerable to stress if you don’t know
how to calm and soothe yourself when you’re feeling
sad, angry, or overwhelmed by a situation. The ability
to bring your emotions into balance helps you bounce
back from adversity and is a skill that can be learned
at any age.

42. • Reward Yourself by planning leisure
activities into your life

43. • Exercise Your Body since your health
and productivity depend upon your
body's ability to bring oxygen and food
to its cells

44. • Procrastination is stressful
Whatever you want to do tomorrow, do today;
whatever you want to do today, do it now.

45. • Relax Yourself by taking your mind off
your stress and concentrating on
breathing and positive thoughts

46. • Take rest as regularly as possible.

47. • Be Aware of YOU.

48. • Feed Yourself / Do Not Poison Your Body

49. Forgive everyone & Be Optimistic

50. Set your Priorities

51. • Get a hobby, do something
different.

52. Social Consequences of Stress
• Stress is often related to individual but
they are not the only one affected.
• Stress affect the much wider part of
Society.
• It can lead to broken Families, workplace
Violence, mass murders and suicide.