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n x r - r a r r

course).

1.Think of 10 factors causing tension or anxiety in your daily-life (can beeither academic or general);

2.Prepare a list of the same.

3.Once the list is ready, exchange the same with your team member.

4.The teacher can filter the factors suitably and have an interaction beforegoing to the exact definition of STRESS & STRESS MGT.,

(Team-size & duration will be dependent on the class strength).


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Course Outline

Session 1 :

Meaning of Stress?

Classification of Stress

Causes, Symptoms & Consequence of Stress

(Followed by activities on concepts understanding)

Session 2 :

Management of Stress

(Followed by activities on How to manage stress)

Conclusion


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Meaning?

Its the spice of life or the kiss of death depending on how we copewith it

Stress gives us the means to express our talents and energies and topursue happiness

It can also cause exhaustion and illness, nervous breakdowns,heart attacks and accidents

Researchers definestressas a physical, mental, or emotionalfactor that causes bodily or mental tension.


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Causes?

Academic pressure

Financial problems

Poor health

Time Pressure

Family

Death of a Loved One

Relationships

Peer Pressure


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Causes

Traffic Pressure

Accidents

Career Competition Job Dissatisfaction

Changing jobs

Natural Disaster


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Top Five Sources ofstress

Change in sleeping habits

Vacation/breaks

Change in eating habits

Increased work load

New responsiblities

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Stress Trivia Stress can come from any situation or thought that makes one

feel frustrated, angry or anxious.

What is stressful to one person is not necessarily stressful to

another.

Stress is a normal part of life.

Eustress is Good.

(as it kindles action towards positive results)

Alternative Names: Anxiety, Tension, Jitters, Apprehension


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Summarizing

Stress is the way that you react

physically,

mentally and

emotionally to various conditions,

changes and

demands in your life.


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Classification ofStressClassification ofStress

Helpful (eustress): is also known as curativeHelpful (eustress): is also known as curative \\

pleasant stress. It gives extra energy to meet physicalpleasant stress. It gives extra energy to meet physical

challenges, solve problems and reach goals. It kindleschallenges, solve problems and reach goals. It kindles

action paving the way for positive effects & results.action paving the way for positive effects & results.

(Refer examples in next slide)(Refer examples in next slide)

Harmful (distress): can cause headaches, backaches,Harmful (distress): can cause headaches, backaches,

loss of appetite, fatigue, digestive problems,loss of appetite, fatigue, digestive problems,

depression, difficulty focusing thoughts and impaireddepression, difficulty focusing thoughts and impaired

memorymemory


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Symptoms (Physical)? Allergies

Change in appetite

Back pain

Chest pain

Breathlessness

Clammy hands

Dizziness

Fatigue

Racing heartbeat

Muscle tension

Restlessness

Rashes

Sleeping problems

Stomach aches

High blood pressure

Nightmares


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Symptoms(Behavioural)? Neglecting appearance

Arguing

Avoiding tasks and

responsibilities

Difficulty concentrating

Being late to work

Overeating

Snapping at people

Increasing use of

alcohol or other drugs

Crying easily

Watching more TV

Withdrawing from

family and friends


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Symptoms(Emotional)?

Anger

Anxiety

Denial of a problem

Depression Difficulty making

decisions

Loneliness

Nervousness

Feeling powerless

Feeling unhappy for

no reason

Being easily upset

Worrying frequently

Feeling trapped


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Consequence(Impact) ofStress.

Ultimately,any person under stress cannot

think properly (due to emotional symptoms)

act appropriately (due to behavioural

symptoms)

be healthy physically (due to

physical symptoms)

CULMINATING INTO A

FAILURE IN LIFE.


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Events do not cause stress,Events do not cause stress,

Stress is caused by ourStress is caused by our

PERCEPTIONS about the events.PERCEPTIONS about the events.

We are responsible for what we are and whatever we wishourselves to be. We have the power to make ourselves; so wehave to know how to act.

Swami Vivekananda.

H E N C E


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How Stress

can be managed

by an individual?

Holistic Education- Stress Management

Session -2


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Learning ways to manage stress

can improve

Individuals quality of life.

Importance ofManagingStress


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Management of Stress a fewpossibleavailabletechniques.

MUSIC

SELF-HYPNOSIS

GUIDED IMAGERY

VISU

ALIZATIONS

LAUGHTER THERAPY

COLOR THERAPY

PROGRESSIVE MUSCLE RELAXATION

MEDITATION

BREATHING EXERCISE

EXERCISE(Aerobics) \ YOGA

The techniques shown aside arecomplementary to

CHANGE IN BASIC THINKING PROCESS(ATTITUDE), without which the benefits(i.e, effective stress mgt.,) obtained willnever be complete.


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Good Ways To Cope With Stress Developing a plan to resolve

stress

Talking to friends/family

Exercising/participating insports

Engaging in hobbies

Saying a prayer


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Poor Ways To Cope With Stress

Eating

Smoking

Drinking

Drugs

Suicide


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Individual Stress Management Program

Begins with the following:

Positive Thinking Refocus the negative to be positive

Make an effort to stop negative

thoughts

Plan some fun. Take a break.


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Physical Activity

20 minutes of aerobic activity 3 times per week.

Decide specific time, type, frequency and level of

physical activity and strictly follow it

No need to join a gym. A brisk 20 minute walk can

do the trick


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Nutrition

Increase the amount of vegetables and fruits in

your diet

Eat an appropriate amount of food at the right

time.

Do not miss your breakfast , lunch and dinner


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Social Support

Interact socially with people and make more

friends

Reach out to individuals

Nurture yourself and others


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Relaxation

Music, yoga, meditate

Take time for personal interests and hobbies

Listen to your body


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Time Management

Is of utmost importance especially

for school and college students

as BAD TIME MANAGEMENT ===> STRESS

Advantages:

Gain time

Motivates and initiates

Reduces avoidance Promotes review

Eliminates cramming

Reduces anxiety and stress


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Effective time management strategies

Develop blocks of study time with rest periods inbetween these blocks

Schedule weekly reviews and updates

Prioritize assignments

Review studies and readings just before class

Review lecture material immediately after class(forgetting is greatest within 24 hours without

review) Schedule time for critical course events like

presentations, tests, etc


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Aids in time management

To Do list

Daily/weekly planner

Long term planner

Use MS EXCEL to schedule your tasks


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Time management principles Identify best time for studying

Study difficult subjects first

Make sure surroundings are conducive to

studying

Make room for entertainment and

relaxation

Eat and sleep on time


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Starting the day without an action plan

No stability in life

Untidy and chaotic study area

Not enough sleep

Principles


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Some tips for managing time Keep one diary- write everything in it and

take it everywhere

Keep a time planner

Write all deadlines in your diary on the right

date

Allow time for travel and delays between

deadlines


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If the above doesnt help

Its ok to get professional help. Many people

do

Licensed social workers, psychologists and

psychiatrists can help.


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Exercise - ActivityScheduling

Sit down and then plan your week,

Make sure you have included a fun activity also in yourschedule

Break down your tasks into smaller parts to make them

more manageable.


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Ask the students to come up with their

daily activities and schedule it


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Howto go aboutinscheduling ?

List out your daily tasks

Break down your tasks into smaller parts to make them more

manageable.

Prioritize your tasks

Allot time for each task based on the complexities of the task

Implement it

Review the plan

Revise it if necessary


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Time day1 day2 day3 day4 day5 day6 day7

Work sheet 2


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Try switching to another task for a while. Even if it's

an urgent task, doing something else will give you

breathing space and you can come back to it later

feeling fresher.


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Take a relaxing cup ofherbal tea. Chamomile isespecially good for frazzled

nerves. Sip it slowly for thebest effect. But reduceyour caffeine intake.Caffeine can make usrestless, excitable,nervous, and unfocussed.


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Take a moment tobreath slowly anddeeply. Fill your lungsthen exhalecompletely. Just a fewdeep breaths willmake you feel muchcalmer.


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LEARN TO SAY

NO


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Sliding puzzles


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Whenever you feel overwhelmed by stress, practice

speaking more slowly than usual. You'll find that

you think more clearly and react more reasonably to

stressful situations. Stressed people tend to speak fastand breathlessly; by slowing down your speech you'll

also appear less anxious and more in control of any

situation.


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Drink plenty of water and

eat small, nutritious snacks.

Hunger and dehydration,

even before you're aware of

them, can provoke

aggressiveness and

exacerbate feelings of

anxiety and stress.


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Dont bear grudges. Ifsomething isbothering you, clearthe air then and

there; be it with yourfriends or anybody.


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Be flexible - If it's hard to changeUniversity realities like attendance,presentations/assignments/exams etc, try

changing your attitude instead.


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Perfectionist attitudes only makesituations worse for everybody. Learn tochange your expectations.


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Take time off to have fun - share funnyconversations with friends, set some timeaside to take a break like a short walk

around the University campus etc.


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Conclusion.

Take rest; a field that has rested gives a bountifulcrop. ~Ovid

Sometimes it's important to work for that pot of gold. But

other times it's essential to take time off and to make sure thatyour most important decision in the day simply consists ofchoosing which color to slide down on therainbow. ~Douglas Pagels

Slow down and everything you are chasing will come aroundand catch you. ~John De Paola

Tension is who you think you should be. Relaxation iswho you are. ~Chinese Proverb


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Conclusion...

1. A summary review of the course.

2. Discussion of practical relevance of

the course (Holistic edn., in general &Stress Management in particular) in

individuals life.

3. Some inputs with respect to theESE.

Documents

Stress)Mngmnt Sent