Surviving In The Big City - a.k.a. Stress Management

12 IDEAS FOR SURVIVING IN THE
BIG CITY
(a.k.a. Stress Management)
www.DeryaOzcelik.com

Living in a big city (such as
Istanbul) means having to
juggle many tasks at a time.

A big city brings several stress
factors together: high expenses,
traffic jam, time restaint, long work
hours and so on...

Being an expat in a big city adds even
more stress factors: language barriers,
cultural differences, health and care
arranegemenets, homesickness, etc...

HOWEVER, THERE IS AN EQUATION TO REMEMBER:
STRESS
FACTORS
RESOURCES

That means, the more stress factors you
face, the more resources you should
apply. So that you are powerful enough to
fight against the impact of stress.

Duygusal tepkiler: Öfke, huzursuzluk, kaygı,
çökkünlük, vb.
Kaslarla ilgili tepkiler: Baş ağrısı, sırt ya da bel
ağrısı, diş sıkma, çenede ağrı, vb.
Mide ve bağırsak tepkileri: Karın ağrısı, mide
yanması, hazımsızlık, kabızlık ya da ishal, vb.
Uyarılmışlık tepkileri: Yüksek tansiyon, çarpıntı,
terleme, baş dönmesi, nefes darlığı, vb.
RESOURCE #1
TURN
RELAXATION
INTO A HABIT.
Breathing exercises and
relaxation helps stress level to
drop. They decrease alertness
and restlessness. It helps the
body and the system to ‘get
back to normal’.

çökkünlük, vb.
We tend to
withdraw from
social life when
we are stressed.
ON THE
CONTRARY,
socializing and
the feeling of
support is
remedy for
stress. Get it
from wherever
you can find it.
RESOURCE #2
USE SUPPORT

RESOURCE #3 TAKE CARE OF YOURSELF
Eat well, sleep well, exercise
well. Do minor but important
changes in your life style that
helps improve your wellbeing.
There is only one you that is
going to cope with the stress. It’s
better be well looked-after.

RESOURCE #4 LOOK
AT YOUR COPING
STRATEGIES
You have many of them.
Just look at which ones are
working under the specific
circumstances. Do more of
what is working. Revise
and alter the ones that are
semi-helpful.

You have many of them.
Just look at which ones are
working under the specific
circumstances. Do more of
what is working. Revise
and alter the ones that are
semi-helpful.
RESOURCE #5
DEVELOP NEW
COPING
STRATEGIES
Define your problems
and your needs. Treat
them separately. Be
open to trying new
things. Stressful times
and times of crises are
when we thrive and
come up with creative
solutions.

RESOURCE #6
BE
PHYSICALLY
ACTIVE.
Exercising and keeping
active helps your
cardiovascular, digestive,
circulatory and hormonal
systems. It gives you
energy, it helps
motivation, it challenges
you and helps feelings of
achievement.

Use your imaginations to
connect with your
dreams, goals,
expectations and desires.
Imagination is
underrated in today’s
rational world, although it
helps tremendously to
enhance inner resources
and coping capacity.
RESOURCE #7
IMAGINE.

Look back and find
all the times you
managed to
overcome
difficulties. Connect
with those
memories where
you survived. Dig
into your previous
successes,
achievements,
pursuits. Re-discover
your abilities, skills,
strengths and
resources.
RESOURCE #8
RE-DISCOVER
YOUR
STRENGTHS.

When there’s too much on your plate, go to energy-saving-mode.
Don’t try to do all at once. Do one thing at a time. Prioritize.
Break down tasks into parts. Take small steps.
RESOURCE #9
DO ONE THING
AT A TIME.
TAKE SMALL
STEPS.

çökkünlük, vb.
Take 5 minute breaks every
hour. Take 15 minute breaks
every 2 hours.
Use your holidays. DON’T MISS
OUT ON THEM.
Imagination, planning, doing
your favourite activity can all be
parts of your breaks.
RESOURCE #10
TAKE BREAKS.

çökkünlük, vb.
RESOURCE #11
USE HUMOUR.
Humour helps even the most difficult
become easier. It is one of the best
known coping mechanisms. It makes
the unspeakable to be spoken about. It
lightens up the mood.

çökkünlük, vb.
terleme, baş dönmesi, nefes darlığı, vb.Do not waste energy on things
you cannot change. Accept the
things that are beyond you as
they are. Try to see the bigger
picture. And remember to
accept yourself.
RESOURCE #12 USE ACCEPTANCE.

See other slides for more info.

Thank you!

Surviving In The Big City - a.k.a. Stress Management

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