STRESS MANAGEMENT TECHNIQUES
 

STRESS MANAGEMENT

STRESS FEELINGS 

TYPES OF STRESS 

TYPES OF STRESSORS 

STRESS RESPONSE 

STRESS SYMPTOMS 

STRESS RELATED ILLNESSES 



Following are the Stress Management techniques :
A) Change your thinking
B)
Change your behavior
C)
Change your life style

A) Change your thinking
i)
Re-framing
: Re-framing is a technique to change the way you look at things in order to feel better about them. There are many ways to interpret the same situation so pick the one you like. Re-framing does not change the external reality, but helps you view things in a different light and less stress fully
ii) Positive thinking : S
tress leaves us vulnerable to negative suggestion so focus on positives :
a. Focus on your strengths
b. Learn from the stress you are under.
c. Look for opportunities.
d. Seek out the positive -
make a change.

B) Change your behavior :
i) Be assertive : Assertiveness helps to manage stressful situations, and will, in time, help to reduce their frequency. Lack of assertiveness often shows low self-esteem & low self-confidence. The key to assertiveness is verbal and non-verbal communication. Extending our range of  communication skills will improve our assertiveness.
ii) Get Organised : Poor organization is the most common causes of  stress. Structured approaches offer security against 'out of the blue' problems. Prioritizing objectives, duties and activities make them manageable and achievable. Don't overload your mind. Organization will help avoid personal and professional chaos.
iii) Ventilation : 'A problem 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 dairy or notes may help release feelings but do not re-read  what has been written.
iv) Humor :
a. Good stress-reducer.
b. Applies at home and work.
c. Relieves muscular tension.
d. Improves breathing.
e. Pumps endorphins into the blood stream - the body's natural pain killer.
v) Diversion & distraction :
a) Take time out.
b) Get away from things that bother you.
c) Calm down.
d)
Think logically.

C) Change your lifestyle :
i) Diet : Healthy eating habits, Avoiding excessive use of Caffeine, Salt.
ii) Moderate your consumption of smoking and alcohol. iii) Excersise regularly . Some of the benefits of exercise are as follows :
a) Improves blood circulation.
b) Lowers blood pressure.
c) Clears the mind of worrying thoughts.
d) Improves self image.
e) Makes you feel better about yourself.
f) Increases social contact. 
iv) Sleep : Good sleep is a great stress reducer. The body and the mind gets refreshed after a good nights sleep and one can utilize plenty of energy in the daytime.
v) Leisure : Leisure gives you a 'break' from stresses. It arouses interest in the mind of an individual. It provides outlet for relief and social contact.
vi) Relaxation : Relaxation benefits an individual in many ways such as :
a) Lowers blood pressure. 
b)Combats fatigue.
c) Promotes sleep.
d) Reduces pain.
e) Eases muscle tension.