mYtyfj;jpy; Vw;gLk; kdmGj;jj;ij ifahSk; Kiwfs;

K.Perumal
 kdmGj;jk; vd;why; vd;d
WHAT IS STRESS ?
 kdmGj;jk; vd;gJ mog;gil gaj;jpd;
vjpu;kiwr; bray;/ mog;gil gak; vd;gJ xU
braiy vjpu;bfhs;s KoahJ vd;w vz;zj;jpd;
btspg;ghL/

Stress management
 kdmGj;jj;ij vjpu;bfhs;Stbjd;gJ. cyfj;ij
gw;wpa ekf;Fs;ns cUthf;fpbfhz;l. xU
jdpg;gl;l mDgtk;/

 ‘xU kdpjdpd; e";R kw;wtupd; mkpu;jk;’

vd;w khiaahd kdXl;lnk ,jw;fhd fhuzk;/

 ehk; vg;go ,Ug;gjhf ek;ikg;gw;wp

vz;zpf;bfhs;fpnwhnkh mJ nghd;Wjhd;
ek; thH;f;ifiaa[k; ek;khy;
g[upag;gLfpwJ/
2
kd mGj;jj;jpd; tiffs;

Stress management
3
 kd mGj;jj;jpd; tiffs;

1. eyk;jUk; kdmGj;jk; (Eustress)

 ,a[!;blu!; vd ,iHf;fg;gLk; kdmGj;jk; eyk;jUk; tifia nru;e;jJ MFk;/

Stress management
 ,a[!;blu!; vd;gjd; tpsf;fk; vd;d?

 ,J cly; typikia fhl;l ntz;oa neuj;jpy; czug;glf;Toa xU tif kdmGj;jk; MFk;/

 ,J ,jak;. K:iy kw;Wk; rijg;gFjpfSf;F njitahd typikia mspj;J tug;nghFk;
epfH;t[fis vjpu;bfhs;s jahu;gLj;Jk; mGj;jkhFk;/
 cjhuzk;:
 clw;gapw;rpapy; ty;ytu;fs; xU bgupa tpisahl;nlh my;yJ xU bgupa
nghl;oapy; fye;Jbfhs;tjw;F Kd;dhy; ,e;j tif kdmGj;jj;ij czUthu;fs;/ ,jd; fhuzkhf
mtu;fs; ed;whf bray;gLtjw;F njitahd typikia bgWthu;fs;/
4
2. vjpu;kiw kdmGj;jk; (Distress)

o!;blu!; vd;gJ xU vjpu;kiw tifahd kdmGj;jk; MFk;/

rhjhuz jpdrup eltof;iffs; mof;fo khw;wg;gLk;nghnjh my;yJ mDrupj;J nghfntz;oa epiy tUk;nghnjh K:iya[k;;.
clYk; ,J nghd;w vjpu;kiw kdmGj;jj;ij czuf;TLk;/
K:iy ,Jnghd;w eilKiwfis ,jkhf czuhky; rhjhuz eilKiwfis ntz;o V';;Fk;/
,uz;Ltpjkhd kdmGj;jk; my;yJ kdcisr;ry; cz;L
a) R{lhd cldo kdmGj;jk; (Acute Stress)

Stress management
b) bjhlUk; mjpf kdmGj;jk; (Chronic Stress)

a) R{lhd cldo kdmGj;jk; (Acute Stress)

,e;j tif kdmGj;jk; ek;Kila jpdrup eilKiwfs;
khWk;nghJ cldoahf njhd;Wk;/ ,J tpiutpy; rupahff;Toa
xU jPtpukhd kdmGj;jk; MFk;/
,e;j kdmGj;jk; xU kdpjd; jd; epiyia Muha;e;J. Jpwikfis
vilnghl;L midj;Jk; rupahf cs;sJ vd czUk; tifapyhd
clypd; bray;ghlhFk;/

mw;pFwpfs; : jiytyp. KJFtyp. tapw;W cghijfs;. ntfkhd

,jaj;Jog;g[. rijg;gpog;g[ kw;Wk; cly;typ nghd;wit ,jd;
mwpFwpfshFk;.
5
 b) bjhlUk; mjpf kdmGj;jk; (Chronic Stress)
 thuf;fzf;fpy; bjhlu;r;rpahf eilKiwfspy; khw;wk; ,Uf;Fk; nghJ ,Jnghd;w kdmGj;jk;
cz;lhFk;/
 ,e;j kdmGj;jk; cly;eyj;jpw;F mjpffhyk; ,ila{Wfs; cz;lhf;Fk;/
 ,e;j tif kdmGj;jj;ij mlf;fo ,lk; my;yJ ntiy khWgtu;fs; vjpu;bfhs;thu;fs;/

Stress management
3. mjpfg;goahd kdmGj;jk; (Hyperstress)
o ,e;j tif vjpu;kiw kdmGj;jk; xU kdpjd; mtd; rf;jpf;F kPwpa bray;fis bra;a[k; nghnjh my;yJ
bra;a fl;lhag;gLj;jgLk;nghnjh cUthFk;/
 xU kdpjd; jd; rf;jpf;F mjpfkhf ciHf;f ntz;oa xU ntiyapy; gzpahw;Wk;nghJ ,Jnghd;w
kdmGj;jk; cz;lhff;TLk;/
 ,Jnghd;w kdmGj;jj;ij mDgtpg;gtu;fs; xU rpW mGj;jk;juf;Toa tpraj;jpw;Fk; kpFe;j
czu;r;rpkakhd epfH;t[fis btspf;fhl;Lthu;fs;/
 ,e;j tif kdmGj;jk; cs;stu;fs; mjid rup bra;tjw;fhd Kaw;rpfis vLf;fhtpl;lhy; cly; kw;Wk; kd
mstpy; kpFe;j ghjpg;gpw;F cs;shthu;fs;/

6
4. Rthurpkpd;ikahy; cz;lhFk; kdmGj;jk; (Hypostress)
kdmGj;jj;jpd; ehd;fhtJ tif ,e;j Rthurpkpd;ikahy; cz;lhFk;
kdmGj;jk; MFk;/
,J mjpfg;goahd kdmGj;jj;jpd; (Hyperstress) vjpu;kiw MFk;/
,J mog;gilapy; kdmGj;jk; rupahf ,y;yhj epiyahFk;/
Vbdd;why; ,e;j tif kdmGj;jk; Rthurpkpy;yhj thH;f;ifia

Stress management
thH;gtu;fs; mDgtpf;Fk; xU kdmGj;jk; MFk;/
rthy; ,y;yhj xnu gzpapid bjhlu;r;rpahf bra;JtUk; bjhHpw;rhiy
gzpahsu;fs; ,J nghd;w kdmGj;jj;ij mof;fo czu;thu;fs;/
,jd; tpist[ vd;dbtd;why; mikjpapy;yhj epiy kw;Wk; cj;ntfk;
,y;yhjpUj;jy; nghd;witahFk;

7
 kdmGj;jj;jpw;fhd fhuz';fs;
 vg;bghGbjy;yhk; ek; clk;g[ rpy tpra';fs; xj;JtuhJ vd epidf;Fk; nghJ mg;nghJ jd;id ghJfhj;Jf;bfhs;s
Kaw;rpf;fpd;wJ/ ,e;j epiy mjpf neuk; ePof;Fk; nghJ ek;Kila clYk; mjpf neuk; ntiy bra;a neupLfpwJ/
 kdmGj;jj;jpw;F gy;ntW fhuz';fs; cs;sd/
 cjhuzj;jpw;F eP';fs; VjhtJ xU fhuzj;jpw;fhf ftiyapy; ,Uf;Fk;nghnjh. FHe;ijfis vz;zp ftiyapy;
,Uf;Fk;nghnjh. je;ijapd; cly;epiyia gw;wpa ftiyapy; ,Uf;Fk;nghnjh. Ntiyapd; ghJfhg;ig vz;zp
ftiyapy; ,Uf;Fk;nghnjh my;yJ fld; Rikia epidj;jpUg;gjhnyh kdmGj;jj;jpw;F cs;shf neuplyhk;/

Stress management
 gy;ntW fhuz';fshy; eP';fs; kdmGj;jj;jpw;F cs;shf neuplyhk;/

gpd; tUk; fhuz';fis

ghu;g;nghk;

8
 1/tPl;oy; Vw;gLk; kdmGj;jjpw;fhd fhuz';fs;
 kidtp .fztd;. FLk;gj;jhu;. brhe;j';fs; my;yJ ez;gupd; ,wg;g[
 FLk;gj;jhupd; cly;eyf; Fiwt[ my;yJ fha';fs;
 kfd;. kfs;. rnfhjuu;. rnfhjup my;yJ mtUila jpUkzk;
 Kidtp my;yJ fztuplk; ,Ue;J gpupe;J ,Uj;jy; my;yJ tpthfuj;J bgWjy;
 fu;g;gk; my;yJ FHe;ij gpwg;g[
 FHe;ijfspd; nghf;F my;yJ fPH;goahik

Stress management
 FHe;ijfspd; fy;tpr; bray;ghL
 kidtp my;yJ fztd;. FLk;gj;jhu; . ez;gu;fs; my;yJ mUfhikapy; cs;stu;fSld; tpthjnkh
my;yJ R{lhd thf;Fthjnkh
 jpdrup bryt[fisnah my;yJ vjpu;ghuhj bryt[fisnah vjpu;bfhs;s njitahd gzk;
,y;yhjpUj;jy;
 thH;f;ifjuj;ij cau;j;Jtjw;F njitahd gzk; ,y;yhjpUj;jy;
 fst[ my;yJ n$g;go jpUl;odhy; gzj;ij ,Hg;gjpdhy;
 tPl;il khw;w ntz;o ,Ug;gjdhy;
 ,lj;ijnah my;yJ efuj;ijnah tpl;L khWtjpdhy;

9
2/ ntiy bra;a[k; ,lj;jpy; Vw;gLk;
kd mGj;jjpw;fhd fhuz';fs;
 ntiyapd; njitfis vjpu;bfhs;s ntz;oapUg;gjhy;
 cld; ntiy bra;nthUldhd cwt[fs;
 c';fSf;F fPH; gzpg[upnthiu fl;Lf;Fs; itj;jpUg;gJ
 gzpahdu;fSf;F gapw;rp mspj;J mtu;fsplk; ntiyth';FtJ

Stress management
 c';fSila caujpfhupfs;. cld; gzpgupnthu; kw;Wk; c';fSf;F fPH; gzpg[upnthuplk;
,Ue;J eP';fs; bgWk; Mjut[
 mjpfg;goahd ntiyg;gG
 ntiyia Kof;f bfhLj;j neuj;jpw;Fs; Kof;f ntz;oa fl;lhak;
 g[jpa Kot[fis btspapl ntzoa epiy
 tpLKiw ehl;fspYk; kw;w ehl;fspy; mjpf neuKk; gzpahw;w ntz;oa fl;lhak;
 gjtp cau;t[ fpilf;fhky; nghjy; my;yJ c';fSf;F gpd; nru;e;jtu;fSf;F c';fis jhz;o gjtp
cau;t[ mspf;fg;gLjy;
 caujpfhupfsplnkh my;yJ cld; gzpg[upnthuplnkh tpthjk; my;yJ R{lhd thf;Fthjj;jpy;
<LgLjy;
 ntiy khw;wk;/
 c';fSf;F gpof;fhj ntiyia bra;jy;
10
 cly;uPjpahfnth my;yJ ghypay;uPjpahfnth bjhe;jut[ vjpubfhs;Sjy;
 3/ kdmGj;jjpw;fhd ntW fhuz';fs;

 tpl;Ltpl;nlh my;yJ
bjhlu;r;rpahd gak;
 cly;uPjpahfnth.
rK:fuPjpahfnth.

Stress management
epjpepiyuPjpahfnth my;yJ
ntW fhuz';fshy; gaKUj;jg;gLjy;
 epiyapy;yhj jd;ik
 Jhf;fkpd;ik
 ek;ik ahuhtJ jtwhf
g[upe;Jbfhs;tjpdhnyh
 rKjhaj;jpy; c';fs; epiyf;F
Vw;gLk; gpd;dilt[

11
 CWtpistpf;Fk; ntiyapdhy; tUk; kdmGj;jk;
 kdmGj;jj;ij jtpu;f;Fk; bfhs;iffs; ,y;yhjpUj;jy;
 Kuz;ghlhd gapw;rp Fiwe;j epu;thfk;
 Kuz;ghlhd fUj;Jgupkhw;wk; cs;s epu;thfk;
 FiwghLs;s epu;thfk; gzpahsu; cwt[Kiw
 kdmGj;jj;ij vjpu;bfhs;s cjthj epiy my;yJ kdg;nghf;F

Stress management
 vGjg;glhj Fwpf;nfhs;fs; kw;Wk; bjsptpy;yhj ,yf;Ffs;
 kjpg;g[ Fiwe;jtuhfnth my;yJ cw;rhfg;gLj;jglhjtuhfnth czu;jy;
 gzpahsu;fsplk; Mnyhridfs; rupahf bgwhj epiy
 rupahf epWtdj;ij MSk; my;yJ neuj;ij ifahSk; jpwiknah ,y;yhjpUj;jy;
 ajhu;j;jkpy;yhj ntiyg; gG kw;Wk; fhy ml;ltiz

12
Stress management
13
kdmGj;jj;ij ifahSjy;

f;Ftjy;y

Stress management
k d m G j; j j ;i j e P
ek;Kila ,yf;F ; F c j t pa h f;fp bfhs;tJ
t hW ifahz;L e k f
j py h f m jid v t;
g
w ; W f; b f h s; t n ja hFk;
vd;gjid f

14
 kdmGj;jj;ij ifahSk; Kiw
kw;Wk; epthuz cj;jpfs;

kdmGj;jj;ij Fiwf;Fk; cj;jpfs; kw;Wk; kdmGj;jj;jpy; ,Ue;J

tpLgLk; Kiwfs; fPnH bfhLf;fg;gl;Ls;sd
1/ K:r;ir ed;whf cs;th';fp btspapLjy; K:ykhf kdmGj;jj;jpy; ,Ue;J cldo epthuzk; fpilf;Fk;/
K:r;Rf;fhw;iw bkJthf ed;whf cs;spYj;J bkJthf btspaplt[k;/ fhw;iw ed;whf cs;spYj;J Rthrpg;gjpdhy; mjpfg;goahd

Stress management
gpuhztha[ fpilf;fbgw;W cldo eptjuzk; kdmGj;jj;jpy; ,Ue;J fpilf;Fk;/
ey;y gyd;fs; bgw mt;thW Rthrpf;Fk; nghJ ‘up-yh-yh-yh-f;-!;-!;-!;’ vd;W bkJthf kdjpw;Fs;nsna brhy;ypf;bfhs;S';fs;/

eP';fs; 1-2-3-4-5 vd;nwh my;yJ Xk; vd;w ke;jpuj;ijnah my;yJ VjhtJ flt[spd; bgaiunah 5 jlitfs; c';fSf;Fs;ns brhy;ypf;bfhs;Sk; nghJ
kdmGj;jjjpy; ,Ue;J; cldoahf eptuhzk; bgWtij czu;tPu;fs;/
,jid eP';fs; vj;jid Kiw ntz;LkhdhYk; c';fs; gLf;ifaiw . mYtyfk; kw;Wk; fHptiw nghd;w ve;j ,lj;jpypUe;Jk; bra;ayhk;/
,e;j kdmGj;jj;ij ifahSk; Kiw kpFe;j gyd; mspf;fToajhFk;

,e;j gapw;rpia jpdKk; K:d;W my;yJ ehd;F Kiw bra;tij gHf;fkhf bfhs;st[k;

15
2. neuj;ij Kiwg;gLj;jp ifahSjy;
kdmGj;jj;jpd; xU Kf;fpa fhuzk; jtwhd neuj;ij ifahSk; Kiw/ eP';fs; neuj;ij Kiwg;gLj;jp
ifahz;lhy; gy tpra';fis mGj;jk; ,y;yhky; bra;af;Toa epu;thfjpwid bgWtPu;fs;/ Kd;ng
jpl;lkpl;L brayhw;W';fs;/ jpdk;. thuk; kw;Wk; khjj;jpw;fhd ml;ltizia jahupj;Jbfhs;S';fs;/
kdmGj;jj;ij Fiwg;gjw;Fk; me;j ml;ltizapd; xU gFjpahf neuj;ij xJf;F';fs/

Stress management
kdmGj;jjpw;fhd fhuzj;ij mwpe;J bfhs;S';fs;/

ve;j fhupa';fs; c';fSf;F kdmGj;jj;ij jUfpd;wJ vd;gjid fz;Lgpoa[';fs;/ mj;jifa fhupa';fis jtpw;f
my;yJ Fiwf;f Kaw;rp bra;a[';fs;/ ,jd; tpisthf c';fs; cly;epiy vt;thW bray;gLfpwJ vd;gjid
ftdpa[';fs;/ c';fs; kdmGj;jj;jpd; jhf;fk; Fiwfpd;wjh/ ,e;j kdmGj;jj;ij Kwpaof;f njitahd
tifapy; c';fs; bray;jpl;l';fis cUthf;F';fs;/ kdmGj;jk; kw;Wk; ftiyf;fhd fhuz';fis
mg;g[wg;gLj;J';fs;/
,jw;fhd fhuzk; c';fs; mYtyfkhf ,Uf;Fk;gl;rj;jpy; gpur;ridfis cld; gzpg[upnthuplKk; kw;Wk;
cau; mjpfhupfsplKk; fye;J ngrt[k;/ gpur;ridfis c';fSf;Fs;nsna itj;jpUf;fhjPu;fs;/ rpy ehl;fs;
btspapl';fSf;F brd;Wtu ,aYkh vd Mnyhrpj;J bray;gL';fs;/ c';fs; kdmGj;jk; bfhLf;fg;gl;l
gzpapid Fwpj;j neuj;jpy; Kof;fhjjhy; Vw;gl;ljhf ,Ue;jhy;. neuj;ij jpwk;gl ifahSk;
cj;jpfs; c';fSf;F cjtpfukhf ,Uf;fyhk;/
16
3. kw;wtufsplk; ngR';fs;/
kw;wtu;fSld; c';fis <LgLj;jpf;bfhs;S';fs;/ ez;gu;fs;. FLk;gj;jhu; kw;Wk; mf;fk;gf;fj;jpdUld; ngR';fs;/
,J c';fspd; tUj;jk;. jdpik. tpuf;jp kw;Wk; kdmGj;jj;ij Fiwf;Fk;/
4. cly;uPjpahf RWRWg;ghf brayhw;Wjy;
kdmGj;jj;ij Fiwg;gjw;nfh my;yJ jLg;gjw;nfh cly;uPjpahd bray;ghLfs; xU Kf;fpa g';fhw;Wfpd;wd/
jpdKk; 5 epkpl';fs; eilgapw;rp bra;a[';fs;/
cjhuzk;: bkJ Xl;lk;. irf;fps; Xl;Ljy;. nkirg;ge;J tpisahLjy;. eha; kw;Wk; g{id nghd;w bry;y

Stress management
gpuhzpfSld; tpisahLjy; my;yJ ,ijg;nghd;w bray;fs; c';fspd; kdmGj;jj;ij Fiwf;fToaitahFk;/
5. Mnuhf;fpakhd czit rhg;gpL';fs;
jpdKk; rj;Js;s Mnuhf;fpakhd czit cl;bfhs;S';fs;/ rhg;ghl;il jtw tplhjPu;fs;/ g[if gpoj;jy;. fhg;gp
kw;Wk; jw;fhypfkhf bjk;g[ jUk; bghUl;fis jtpu;j;JtpL';fs;/ njitahd mst[ cwf;fk; vg;nghJk;
fpilf;FkhW ghu;j;Jbfhs;S';fs;/ Jh';Fk; neuj;ij rupahf guhkupa[';fs;/
Mnuhf;fpakhd czt[ kw;Wk; rupahd mst[ Jhf;fk; c';fs; cly; kw;Wk; Kisf;F <LbfhLj;J kdmGj;jj;ij
Fiwf;f cjt[k;/
6. ed;whf mG';fs;
ed;whf mGjhy; kdmGj;jk; Fiwa[k;/ mGtJ vd;gJ czu;r;rpg{u;tkhf Fzg;gLj;Jk; Kiwapd; xU
gFjpahFk;/

17
7. kJ. Rpfbul; kw;Wk; nghij kUe;J nghd;witfis jtpu;f;ft[k;/

kJ. g[ifgpoj;jy; kw;Wk; nghij kUe;J nghd;wit kdmGj;jj;jpw;fhd fhuz';fis ePf;f

cgnahfg;gLtjpy;iy/ mit jw;fhypf epthuzj;ij kl;Lnk mspf;Fk;/
8/ rpupf;Fk; rpfpr;ir kdmGj;jj;jpw;F kpfey;yJ/
kdJtpl;L c';fs; ez;gu;fs; my;yJ cwtpdu;fSld; rpupj;J kfpG';fs;/ Ehy;fspy; cs;s eifr;Rit gFjpfis
goa[';fs;/
9. Muj; jGt[jy; kdmGj;jj;jpw;F epthuzkhf ed;whf bray;gLk;/

Stress management
kdnGj;jk; fiue;J nghf c';fSila kidtp my;yJ fztd;. FHe;ijfs; kw;Wk; nguf;FHe;ijfs; nghd;w c';fSila
md;g[f;F ghj;jpukhdtu;fis Muj;jGtp kfpG';fs;/
10. c';fspd; brayhw;Wk; jpwd; kw;Wk; jpwikapd; msit g[upe;Jbfhs;S';;fs;
c';fspd; brayhw;Wk; jpwd; kw;Wk; jpwikapd; msit eP';fs; ed;F mwpe;jpUf;f ntz;Lk;/ xU
gpur;rid c';fSf;F kPwpa brayhf ,Ue;jhy; mij bra;a Kaw;rp bra;ahjPu;fs;/ c';fspd; fl;Lg;ghl;Lf;Fs;
,y;yhj bray;fs; c';fs; tpUg;gg;gojhd; eilbgw ntz;Lk; vd epidf;fhjPu;fs;/ kd MGj;jj;jpw;fhd xU
Kf;fpa fhuzk; ek; tuk;g[f;Fs; ,y;yhj tpra';fis ekJ fl;Lg;ghl;Lf;Fs; bfhz;Ltu KaYtnjahFk;/
11/ vjpu;kiw vz;z';fs; cjtpfs; g[upahJ
vjpu;kiw vz;z';fs; vd;Wk; cjthJ/ midj;J cyfKk; c';fSf;F vjpuhf bray;gLtjhft[k; midj;J kf;fSk;
c';fSf;F vjpuhf rjp bra;tjhft[k; vz;z ntz;lhk;/

18
 kdmGj;jj;jpw;fhd mwpFwpfs; vd;d?

mog;gilapy; ehk; bghJthf kdmGj;jj;jpw;fhd fhuz';fis 3 tifahf gpupf;fyhk;

Stress management
mit
1/ cly;uPjpahd mwpFwpfs;
2/ czu;t[rPjpahd mwpFwpfs;
3/ bjhlu;g[rhy; mwpFwpfs;

19
 1/ kdmGj;jj;jpd; cly;uPjpahd mwpFwpfs;

 c';fSf;F bjupe;j kdmGj;jj;jpd; cly;uPjpahd mwpFwpfs; fPnH bfhLf;fg;gl;Ls;sd/

 Jhf;fj;jpy; Vw;gLk; bjhe;jut[fs;
 ,uj;j mGj;jk;/
 jiytyp
be";R typ kw;Wk; bjhlu;r;rpapy;yh ,jaJog;g[

Stress management


 Mrjp
 Ko cjpu;jy;
 tapw;W cghijfs;. kyr;rpf;fy; kw;Wk; tapw;Wnghf;F
 K:r;rpiug;g[ neha;. rpW K:r;R
 rhg;gpLtjpy; cs;s jtWfyhy; vil TLjy; my;yJ vil Fiwjy;
 jir typ
 neha; vjpu;g;g[ jd;ik Fiwjy; kw;Wk; mof;fo neha;tha;gLjy;

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 2/ kdmGj;jj;jpd; czu;t[uPjpahd mwpFwpfs;

 ftiy my;yJ cisr;ry;

 gjw;wk; kw;Wk; vupr;ryiljy;

Stress management
 tpuf;jp. kdg;gjl;lk; kw;Wk; epiyapy;yh kdepiy

 fisg;g[ kw;Wk; nrhk;ngwpj;jdk;

 Jh';Ftjpy; rpukk;

 FHg;gk; kw;Wk; ftdk; brYj;Jtjpy; rpukk;

 vz;z';fis bjspthf;f Koahj epiy

 cjtpg[upa ahUkpy;iy vd;w xU kdXl;lk; 21

 3/ kdmGj;jj;jpw;fhd bjhlu;g[rhy; mwpFwpfs;

 xU kdpjd; kdmGj;jj;jpy; ,Uf;Fk;nghJ rKjhaj;jpw;F xt;thj fhupa';fis bra;tjd; K:yk; FLk;gj;jhu;.

ez;gu;fs;. cld; gzpg[upnthu; kw;Wk; bjupahjtu;fsplKk; cs;s cwtpy; tpupry; Vw;gLfpwJ/

 kdmGj;jj;jpy; cs;s kdpjd; fPH;fz;l mwpFwpfis btspg;gLj;Jfpwhd;/

Stress management
 mjpfg;goahd tpthjk;
 Ms{ik vz;zk; kw;Wk; mtkupahijg; ngr;R
 ve;j braYf;Fk; njitf;F mjpfkhf vjpu;bray; g[upjy;
 rKjhaj;jpw;F xt;thj fhupa';fs;
 td;Kiw

mjpfg;goahd neuk; kdmGj;jj;jpy; ,Ug;gjpd; jhf;fk; ek; jpdrup thH;f;ifapy;

epiwa tpist[fis Vw;gLj;Jk;

22
Vt;thW kdmGj;jk; cly;eyid ghjpf;fpwJ
bghJthf gjpt[bra;agl;Ls;s kdmGj;jj;jpd; fhuzkhf Vw;glf;Toa rpy cly;ey gpur;ridfs;/
 mjpf ,uj;j mGj;jk;/

 ,ja neha;fs;

gf;fthjk;/

Stress management


 g[w;W neha;

 kdg;gjl;lk;

 mjpf vil

 ru;f;fiu neha;

 mtkupahijahd thu;j;ij gpunahfk;

23
 Kwjp
 c';fs; kdmGj;jj;ij Fiwf;f/rkhspf;f cjt[k; cj;jpfs;

fPnH 10 Kf;fpa kdmGj;j mwpFwpfs;

bfhLf;fg;gl;Ls;sd/
mitfspy; c';fis jhf;fpatw;iw FwpapL';fs;
 Jhf;f FiwghLfs;/
 grpapd;ik

Stress management
 ftdf; FiwghL kw;Wk; "hgf FiwghL
 bray;jpwd; Fiwjy;
 ek; Fzj;Jf;F xt;thj jtWfs; kw;Wk; ntiyfis
neuj;jpw;Fs; Kof;f Koahky; nghjy;
 nfhgk; kw;Wk; mjd; fhuzkhd jtwhd
btspg;ghLfs;
 td;Kiw kw;Wk; rK:f tpnuhj eltof;ifs;
 czu;t[g{u;tkhd btspg;ghLfs;.
 kJ kw;Wk; nghij kUe;J cgnahfk;
 gjw;wk;
24
 c';fs; nju;tpd; kjpg;bgz;fs;

of; bra;ag;gl;l kdmGj;j mwpag;gLk; Kot[fs;

mwpFwpfs; vz;zpf;if
1 eP';fs; kdmGj;j mwpFwpa[ld; ,Uf;fpd;wPu;fs;

Stress management
2 eP';fs; kdMGj;jj;jpy; ,Uf;fTLk;

3 eP';fs; kd mGj;jj;jpy; ,Ug;gjw;fhd tha;g;g[fs;

kpf mjpfk;

4 and more eP';fs; epr;rakhf kdmGj;jj;jpy; cs;sPu;fs;/

25
c';fSf;F gjpy; fpilj;jjh? Mk; vdpy;
 kd mGj;jj;jpy; ,Ue;J epthuzk; bgw cj;jpfs;

1. kdmGj;jj;jpw;fhd xU ehl;Fwpg;ig Muk;gpa[';fs;

ehl;Fwpg;g[ xd;iw itj;Jf;bfhs;tJ kdmGj;jj;jpd; fhuzj;ija[k;; ve;j mst[ tiu kdmGj;jj;ij

ifahs Koa[k; vd;gjid mwpe;Jbfhs;tjw;Fk; gaDs;sjhf ,Uf;Fk;/ me;j ehl;Fwpg;gpy;
kdmGj;j mst[ kw;Wk; me;j ehs; KGtJk; vt;thW czUfpwPu;fs; vd;gjid

Stress management
gjpt[ bra;a[';fs;/ Kf;fpakhf kdmGj;jj;Jld; epfH;e;j epfH;t[fis gjpt[ bra;a[';fs;/
fPH;fz;l jfty;fis gjpt[ bra;a[';fs;
a) ve;j neuk; kw;Wk; ,lj;jpy; me;j epfH;t[ eilbgw;wJ/
b) kd mGj;jj;jpd; jhf;fj;ij vt;thW czu;e;jPu;fs;/(1 Kjy; 10 tiu)
c) kdmGj;jj;ij czu;e;j fhyk;/ vt;tst[ neuk; eP';fs; ftiy. nfhgk; kw;Wk; khWgl;l
kdepiyapy; ,Ue;jPu;fs;/
d) ve;j bray;fs;. R{H;epiyfs; kw;Wk; kdpju;fs; kdmGj;jj;ij cz;lhf;fpd/ mjid
cWthf;fpa bray; vd;d?
e)me;j braYf;fhd c';fSila czu;t[g{u;tkhd my;yJ cly;uPjpahd vjpu;bray; vd;d/

26
ne kd kd R{H;epiy Jhz;oa bray; czu;t[g{u;tkhd vjpu; bray;fs;
u mG mGj;jk; (re;ju;g;gk;, (Ke;ija bray;) (me;j epfH;t[fspdhy; Vw;gl;l
k;/ j;j ,Ue;j fhyk; ,lk; kw;Wk; czu;t[fs;)
eh j;jpd; kdpju;fs;
s; jhf;fk )
;
(1-7)

6: 6 khiy KGtJk; ,e;j thu Ehd; vd; midj;J ehd; ,e;j ntiyfis fz;L ftiy bfhz;L
,Wjpf;Fs; ntiyfia[k’ filrp Kd{Kd{j;Jf;bfhz;Lk; epiwa ntiyfs;
00 epkplk; tiu fz;zp

Stress management
pm epiwa ,Ug;gjhft[k; Fiw brhy;ypf; bfhz;Lk;
itj;jpUe;njd;.
ntiyfis Mdhy; ,g;nghJ ,Ue;njd;/
Kof;f midj;ija[k; Xt;bthU jlit ,e;j ntiyfis gw;w[ vz;Zk;
ntz;oa Fwpg;gpl;l nghJk; vd; fGj;J kw;Wk; KJfpy; typ
fl;lhak; fhyj;jpw;Fs; Kof;f Vw;gLtij czu Koe;jJ/
ntz;oa fl;lhak;

khjpup 27
ehl;Fwpg;g[
 2/ clw;gapw;rp
 jtwhJ clw;gapw;rp bra;tJ kdmGj;jj;ij Fiwg;gjw;fhd kpf
Kf;fpa tHpKiwfspy; xd;whFk;/ clw;gapw;rp cly;eyj;ij
ghJfhg;gnjhL kl;Lk; ,y;yhky; nrhk;ngwpjdj;jpdhy; cz;lhFk;
kdmGj;jj;ij Fiwj;J jirfis mikjpg;gLj;jp Jhf;fk; tUtjw;F
cjtpg[upa[k;/

 ekf;F bjupahj gy ey;y gyd;fs; clw;gapw;rpapd; K:yk;

Stress management
fpilf;fpd;wJ/

1/ clw;gapw;rp K:isf;F bry;Yk; uj;j Xl;lj;ij mjpfupf;fpd;wJ/

jPtpukhf nahrpf;Fk; nghJ njitg;gLk; mjpfg;goahd ru;f;fiu
kw;Wk; gpuhztha[ clw;gapw;rpapd; kPJ fpilf;fpd;wJ/

2/ nkYk; clw;gapw;rpapd; nghJ vd;lhu;g;gpd;!; vd;w

ntjpag;bghUs; uj;j Xl;lj;jpy; fyg;gjpdhy; kfpH;r;rp kw;Wk;
eykhf ,Uf;fpd;nwhk; vd;w xU vz;zk; cz;lhfpwJ/

 Mnuhf;fpakhd cly;eyj;Jld; ,Ug;gJ

kdmGj;jj;ij ifahSk; jpwj;ij mjpfg;gLj;Jk; 28
jpahdk; K:yk; kdij mikjpg;gLj;Jk; cj;jpfs;

jpahdj;jpd; K:yk; c';fis vt;thW mikjpahf;fp bfhs;tJ vd;gjid fw;Wf;bfhs;S';fs;/

jpahdk; Fwpg;ghf v';nf cgnahfkhfa[s;sJ vd;why;

eP';fs; ePz;l fhykhf kdmGj;jj;jpy; ,Uf;Fk; nghJk;

Stress management
eP';fs; jw;fhypf kdmGj;jj;jpy; ,Ue;J. Mjd; fhuzkhf ml;updhypd; vd;w ntjpag;bghUs; c';fs; uj;j
Xl;lj;jpy; fyf;Fk; nghJk;

gpur;idfis fz;L ftiy bfhs;Sk; nghJk;

cly;uPjpahf RWRWg;ghf ,Uf;Fk; nghJk;

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jpahdj;jpd; K:yk; kdij mikjpg;gLj;Jk; nghJ fPH;fz;l ew;gyd;fs; ek;
Mnuhf;fpaj;jpw;F fpilf;Fk;/
 epjhdkhd K:r;R tpLjy;

 uj;j mGj;jk; Fiwjy;

 jirfis MRthrg;gLj;j cjt[fpwJ

Stress management
 yhf;of; Mrpl; nghd;w fHpt[g;bghUl;fis btspnaw;w clYf;F neuk; mspf;fpd;wJ

 kdcisr;riy Fiwf;fpd;wJ

 kdcisr;ry; jUk; vz;z';fs; tuhky; jLf;fpd;wJ/

 bjspthf nahrpf;f cjt[fpd;wJ

 Kdk; kw;Wk; vz;z';fis xUepiyg;gLj;j cjt[fpd;wJ

 vupr;ry; miltij Fiwf;fpd;wJ

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 kdmGj;jj;jpdhy; tUk; jiytypia Fiwf;fpd;wJ
neu nkyhz;ik ( Time Management)
kdmGj;jk; bgUk;ghYk; neuj;ij rupahf ifahyhjjhy; Vw;gLfpwJ/ ,J rupahf
j';fSila ntiy kw;Wk; flikfis tupirgLj;jhjdhy; cz;lhfpwJ/ mJ nghdwtu;fs; mjpf
mstpy; ntiyfs; bra;tjhf ml;ltizapl;L j';fSf;F fl;lhaj;ij Vw;gLj;jp
bfhs;fpwhu;fs;.; mJ nghd;w rka';fspy; rupahd neu nkyhz;ik jpwikfs;
kdmGj;jj;ij Fiwf;f cjtfpd;wJ/

Stress management
neu nkyhz;ikia Kiwahf ifahStjw;fhd xU tHp vd;dbtd;why; vg;bghGJk; xU
braiy bra;J Kof;f xg;g[bfhs;tjw;F Kd; ehl;Fwpg;g[ kw;Wk; jpl;l ml;ltizia
ghu;j;J bray;gLtij gHf;fkhf;fp bfhz;z ntz;Lk;/ eP';fs; neuj;ij tpuakhf;Fk;
ntiyfis ehlFwpg;gpd; K:yk; fz;lwpe;J neuj;ij tPzog;gij jtpu;f;fyhk;

31
 c';fs; rK:f Mjut[ fl;likg;ig nkk;gLj;Jjy;;

 kdmGj;jj;jpy; cs;s nghJ btspcyfj;jplk; ,Ue;J jdpikg;gLj;jpf;bfhz;L kdmGj;jjpw;fhd

gpur;ridfspy; ,Ue;J tpLtpj;Jbfhs;tjpy; KGK:r;rhf <LgLtJ ,aw;ifahdjhFk;/ ,Ue;j
nghjpYk; ,J rupahd Kiway;y/ xUtu; jdpahf brayhw;Wtjpd;; K:yk; xU Fwpg;gpl;l
mst[f;F nky; ntiyfis bra;a KoahJ/ mJnghynt epiwa kdmGj;j neu';fs; gpwu;
cjtpapy;yhky; rupbra;a Koahjjhft[k; ,Uf;Fk;/

Stress management
 mjdhy; rK:fj;Jld; ,ize;J brayhw;w fw;W bfhs;s ntz;Lk;/ c';fs; ez;gu;fs; fl;likg;ig
mjpfg;gLj;jp nkk;gLj;Jtjdhy; c';fSf;F njitg;gLk; fhy';fspy; eP';fs; Mwjyhf
vz;zf;Toa ,e;j ez;gu;fs; FGf;fs; c';fs; cjtpf;F tUthu;fs;/

32
kdmGj;jj;ij Fiwf;f cjt[k; fhupa';fs; kw;Wk; fhu;l;L:d;fs;

Stress management
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Stress management
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