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It is a normal physical response to events that make you feel threatened or upset your balance in some way. It's the body's way of rising to a challenge and preparing to meet a tough situation. Stress? Stress is a feeling that's created when we react to particular events. Sandeep Walia

Stress management by sandeep walia

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Page 1: Stress management by sandeep walia

It is a normal physical response to events that make you feel threatened or upset your balance in

some way. It's the body's way of rising to a challenge and preparing to meet a tough situation.

Stress?Stress is a feeling that's created when we react

to particular events.

Sandeep Walia

Page 2: Stress management by sandeep walia

General Adaptation Syndrome

In 1926, a young Canadian medical student named Hans Selye noticed three common stages during stress and proposed that certain changes take place within the body.These stages are: -

Sandeep Walia

Page 3: Stress management by sandeep walia

2. Adaptation (Resistance) :- Resistance is the second stage. If the stressor persists, it becomes necessary for the body to attempt some means of coping with the stress. Although the body begins to try to adapt to the strains or demands of the environment.

1. Alarm :- Alarm is the first stage which lasts for Seconds. When the threat or stressor is identified , the body's response is a state of alarm. During this stage Adrenaline will be produced in order to bring about the fight-or-flight response.

Sandeep Walia

Page 4: Stress management by sandeep walia

3. Exhaustion :- Exhaustion is the third and final stage in the GAS model. At this point, all of the body's resources are eventually depleted and the body is unable to maintain normal function. If stage three is extended, long term damage may result.

Sandeep Walia

Page 5: Stress management by sandeep walia

Managing Managing StressStress

Long Term

Medium Term

Short TermShort Term

[ Today we shall cover Short Term Stress Management Tips][ Today we shall cover Short Term Stress Management Tips]

Stress Management Strategies can be classified into three time frames

Sandeep Walia

Page 6: Stress management by sandeep walia

Tips to Reduce Tips to Reduce Your Your StressStress

Sandeep Walia

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1. 1. Try Physical ActivityTry Physical Activity

Reduces your pressure

Refreshes you.

Energizes you.

Reduce your stress through physical activity.

Sandeep Walia

Page 8: Stress management by sandeep walia

2. Shift Your Work2. Shift Your Work

When you do the same work for a long time, we will get tired !!

Changing work or task will surely reduce your stress

Sandeep Walia

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3. Give a Break3. Give a Break

Temporarily remove yourself from stressful situation,

Re-Equip yourself, Give time to re-charge or repair your body.

Sandeep Walia

Page 10: Stress management by sandeep walia

4. Focusing 4. Focusing one at a time at a time

Pick out few things & deal with them, Concentrate on one activity.

Do not overwhelm yourself with entire workload

Finish one by one.

Sandeep Walia

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5. Take a 5. Take a DeepDeep Breath Breath

Poorly oxygenated blood brings down anxiety, fatigue and depression.

Inhale and exhale in an appropriate way to reduce stress.

Deep breathing brings additional oxygen to body.It improves the functions of the body.

Sandeep Walia

Page 12: Stress management by sandeep walia

6. Match work with 6. Match work with Your Body ClockYour Body Clock

Assign the work to match your Assign the work to match your body clock.body clock.

Identify your Body Clock & Discover Identify your Body Clock & Discover your peak performance timeyour peak performance time

Sandeep Walia

Page 13: Stress management by sandeep walia

7. Learn to Relax7. Learn to Relax

Learning to relax is like learning a new skillLearning to relax is like learning a new skill

Each of us have innate capacity Each of us have innate capacity to calm stress, Only few of us to calm stress, Only few of us regularly make use of itregularly make use of itMany of us don’t give enough Many of us don’t give enough time to use nature’s most time to use nature’s most guaranteed heal energizerguaranteed heal energizer

Sandeep Walia

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8. Muscular 8. Muscular RelaxationRelaxation

Try your neck and shoulders, your forehead and eyes, tense these groups for a few seconds, then relax them.

Muscular relaxation is tensing and relaxing various muscles.

Sandeep Walia

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9. Learn to 9. Learn to AcceptAccept

Accept it at that moment and Accept it at that moment and later you may change it.later you may change it.

If a problem is beyond your control and If a problem is beyond your control and cannot be changed, don’t fight.cannot be changed, don’t fight.

Sandeep Walia

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10. Learn to Forget10. Learn to Forget

Do not remember bad memories.Do not remember bad memories.

Do not amplify hurts.Do not amplify hurts.

Imagine nothing happenedImagine nothing happened

Sandeep Walia

Page 17: Stress management by sandeep walia

11. Laugh a 11. Laugh a LotLot

Humor is a wonderful stress Humor is a wonderful stress reducer, an antidote to upsets. reducer, an antidote to upsets.

Stress will fade away With laughterStress will fade away With laughter

Laugh a lot and make others laughLaugh a lot and make others laugh

Sandeep Walia

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12. Share your 12. Share your FeelingsFeelings

Talk to someone about your worries.Talk to someone about your worries.

Share your feelings with the persons Share your feelings with the persons closer to you.closer to you.

Develop a support groupDevelop a support group

Sandeep Walia

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13. It is o.k. to Cry13. It is o.k. to Cry

A good cry can be a healthy way to A good cry can be a healthy way to bring relief. bring relief.

It may prevent headache or other It may prevent headache or other physical consequences.physical consequences.

Sandeep Walia

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14. Don’t become 14. Don’t become tootooPerfectionistPerfectionistWe do not need to become a We do not need to become a perfectionist. perfectionist.

Give up the fallacious assumption Give up the fallacious assumption that you have to be perfectthat you have to be perfect

Sandeep Walia

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15. No Need to 15. No Need to Become No. 1Become No. 1

No need to become No.1 in everything.

Settle with second or third best

Reduce pressure of becoming first.

Sandeep Walia

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16. No need to React16. No need to React

No need to react to everything.

No need to listen to all.

No need to read all the newspapers.

No need to have more friends.

Sandeep Walia

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17. Reward yourself17. Reward yourself

Celebrate, even for small Celebrate, even for small successes.successes.

Promise yourself a reward for Promise yourself a reward for completing each task. completing each task.

Sandeep Walia

Page 24: Stress management by sandeep walia

18. Check your Ego18. Check your Ego

Learn not to get angryLearn not to get angry

Admit MistakesAdmit Mistakes

Accept criticismAccept criticism

Sandeep Walia

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19. Get Enough 19. Get Enough SleepSleep

Lack of rest aggravates stress.Lack of rest aggravates stress.

Go to bed early and wake up early.Go to bed early and wake up early.

Maintain Consistent bed time and wake-up Maintain Consistent bed time and wake-up timetime

Sandeep Walia

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20. Develop Hobbies20. Develop Hobbies

Take a break from your worries Take a break from your worries by doing something you enjoy. by doing something you enjoy.

Whether it’s gardening or Whether it’s gardening or painting, sports, music or what painting, sports, music or what ever.ever.

Sandeep Walia

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21. Meditate21. Meditate

  Just ten to twenty minutes of meditation may Just ten to twenty minutes of meditation may bring relief from chronic stress as well as bring relief from chronic stress as well as increase your tolerance to it. increase your tolerance to it.

Use the time to listen to music, relax and try to Use the time to listen to music, relax and try to think of pleasant things or nothing.think of pleasant things or nothing.

Sandeep Walia

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” ” Stress is what you Stress is what you think you should be think you should be & Relaxation is & Relaxation is what you are ……..” what you are ……..” So just So just “BE YOURSELF”

Sandeep Walia