HOW TO DEAL

W I T H S T R E SS ?
FERCHICHI EYA
MOKBLI YOSR
LABAE 2
 THE PLAN
1- What is stress ?
2- What Are the Symptoms of Stress?
3-Causes of stress
4-Effects of chronic stress 
5- Dealing with stress and its symptoms
WHAT IS STRESS ?

• Stress is a normal physical response to events

that make you feel threatened or upset your
balance in some way.
•  It is a normal part of life. You can experience
stress from your environment, your body, and
your thoughts.
WHAT ARE THE SYMPTOMS
OF STRESS?

Stress can affect all aspects of your life, including your emotions,
behaviors, thinking ability, and physical health. No part of the body is
immune. But, because people handle stress differently, symptoms of
stress can vary.
 Emotional symptoms of stress include:
• Becoming easily agitated, frustrated, and moody
• Feeling overwhelmed, like you are losing control or need to take
control
• Having difficulty relaxing and quieting your mind
• Feeling bad about yourself (low self-esteem), lonely, worthless, and
depressed
• Avoiding others
 Physical symptoms of stress include:
• Low energy
• Headaches
• Upset stomach, including diarrhea, constipation
, and nausea
• Aches, pains, and tense muscles
• rapid heartbeat
• Insomnia
• Frequent colds and infections
• Nervousness
• Dry mouth
 Cognitive symptoms of stress include:
• Forgetfulness and disorganization
• Inability to focus
• Poor judgment
• Being pessimistic or seeing only the negative side
 Behavioral symptoms of stress include:
• Changes in appetite -- either not eating or eating
too much
• Increased use of alcohol, drugs, or cigarettes
• Exhibiting more nervous behaviors, such as 
nail biting, fidgeting, and pacing
 Causes of stress
*Relationship difficulties
Divorce
* Life Changes
The death of a loved one, changing jobs,moving houses
* Money
Financial trouble is a common source of stress. Credit card debt,
not making rent, inability to provide for a family—not being able to
make ends meet can put a serious amount of stress on a person.
* Personal Beliefs
Arguments about personal, religious, or political beliefs can
challenge you, leading to increased stress especially in situations
where you can’t remove yourself from the conflict.
*Occupation
Being unhappy in your job,Working long hours
• Need another thing to get stressed out about? Your
stress itself could be making you sick.
•
Studies have found many health problems related to
stress. Stress seems to worsen or increase the risk of
conditions like obesity, heart disease, 
Alzheimer's disease, diabetes, depression,
gastrointestinal problems, and asthma.
• 10 Health Problems Related to Stress
• What are some of the most significant health
problems related to stress? Here's a sampling.
• Heart disease. Researchers have long suspected that
the stressed-out, type A personality has a higher risk
of high blood pressure and heart problems. We don't
know why, exactly. Stress can directly increase 
heart rate and blood flow, and causes the release of 
cholesterol and triglycerides into the blood stream.
It's also possible that stress is related to other
problems -- an increased likelihood of smoking or 
• Obesity. Excess fat in the belly seems to pose greater
health risks than fat on the legs or hips -- and
unfortunately, that's just where people with high stress
seem to store it. "Stress causes higher levels of the
hormone cortisol," says Winner, "and that seems to
increase the amount of fat that's deposited in the 
abdomen."
• Diabetes. Stress can worsen diabetes in two ways.
First, it increases the likelihood of bad behaviors, such
as unhealthy eating and excessive drinking. Second,
stress seems to raise the glucose levels of people with 
type 2 diabetes directly.
• Headaches. Stress is considered one of the most
common triggers for headaches -- not just tension 
headaches, but migraines as well.
• Depression and anxiety. It's probably no surprise that
chronic stress is connected with higher rates of 
depression and anxiety. One survey of recent studies
found that people who had stress related to their jobs
• Asthma. Many studies have shown that stress can
worsen asthma. Some evidence suggests that a
parent's chronic stress might even increase the
risk of developing asthma in their children. One
study looked at how parental stress affected the
asthma rates of young children who were also
exposed to air pollution or whose mothers
smoked during pregnancy.

• Alzheimer's disease. One animal study found that

stress might worsen Alzheimer's disease, causing
its brain lesions to form more quickly. Some
researchers speculate that reducing stress has
the potential to slow down the progression of the
disease.
 EFFECTS OF CHRONIC STRESS 

Indeed, stress symptoms can affect your body,

your thoughts and feelings, and your behavior
• Headache
• Muscle tension or pain
• Fatigue
• Sleep Problems
• Sadness or depression
• Drug or alcohol abuse
• Increased or decreased appetite
• Difficulty in making decisions
• Feelings of loneliness
• Constipation, diarrhea, loss of control
• Problems in communication ...
 DEALING WITH STRESS AND ITS
SYMPTOMS

* Set aside relaxation time

 Relaxation techniques such as yoga, meditation, and deep
breathing activate the body’s relaxation response, a state of
restfulness that is the opposite of the stress response.
* Exercise regularly
 Physical activity plays a key role in reducing and preventing
the effects of stress. Nothing beats aerobic exercise for
releasing pent-up stress and tension.
* Get plenty of sleep
 Feeling tired can increase stress by causing you to think
irrationally. Keep your cool by getting a good night’s sleep.
* Eat a healthy diet
 Well-nourished bodies are better prepared to cope with stress.
Start your day with a healthy breakfast, reduce your caffeine
and sugar intake, and cut back on alcohol and nicotine.
* Listen to calm and soft music
Music really gets you relaxed and happy. Try listening
to music with no vocals and pick music with instruments
like the flute, piano, or violin. Classical, jazz, or folk
tunes generally work well, but if that's not your cup of
tea, choose music that puts you in a good place.
* Take a bath
Add Epsom salts or other fragrant bath salts for a
luxurious touch. Indulge in your private time and relax
 the body.

* Do things you love

 Often when you're stressed, you can look at your
schedule and see that you are lacking time for doing
your favorite activities. Whether that be drawing,
writing, reading, playing sports, or cooking, set aside
time on a daily basis to do those things you enjoy.
I hope you really
enjoy my
presentation