STRESS

MANAGEMENT
ARE YOU…
 WHAT IS STRESS?
 Stress is the “wear and tear” our bodies experience as
we adjust to our continually changing environment; it
has physical and emotional effects on us and can create
positive or negative feelings.
 As a positive influence – stress can help compel us to
action; it can result in a new awareness and an exciting
new perspective.
 As a negative influence – it can result in feelings of
distrust, rejection, anger, and depression which in turn can
lead to health problems.
ACTIVITY TIME
ANIMALS SOUNDS…

1. Make sure that you have a hanky.

2. Pick one animal sound at the box. Upon reading
your chosen sound, use your hanky to blindfold your
eyes.
3. Once you’re ready, go and search your partner by
creating the sound you’ve picked.

Enjoy while searching! ☺

INTERPRETATION
STRESS SYMPTOM CHECKLIST

NUMBER OF ITEMS STRESS LEVEL

CHECKED

0–7 Low

8 – 14 Moderate

15 - 21 High

22 - up Very High
HOW TO
REDUCE,
PREVENT AND
COPE WITH
STRESS

Managing stress is all

about taking charge: of
your thoughts, emotions,
schedule, and the way
you deal with problems.
IDENTIFY THE SOURCES OF
STRESS IN YOUR LIFE
 Stress Management starts with identifying the
sources of stress in your life.
 True sources of stress aren’t always obvious
 To identify your true sources of stress, one should
look closely at their habits, attitude and excuses
UNHEALTHY WAYS OF COPING
WITH STRESS
1. Smoking 2. Drinking too much
UNHEALTHY WAYS OF COPING
WITH STRESS
3. Overeating or 4. Zoning out for hours in
undereating front of the TV or computer
UNHEALTHY WAYS OF COPING
WITH STRESS
5. Withdrawing from friends,
6. Using pills or drugs
family, and activities to relax
UNHEALTHY WAYS OF COPING
WITH STRESS
7. Sleeping to much 8. Procrastinating
UNHEALTHY WAYS OF COPING
WITH STRESS
9. Filling up every minute of the
10. Taking out your
day to avoid facing problems stress on others
 There are many
healthy ways t LEARNING
manage and cope HEALTHIER
with stress, but they WAYS TO
all require change.
 You can either
MANAGE STRESS
change the situation No single method works for
or change your everyone or in every situation,
reaction. so experiment with different
techniques and strategies.
 When deciding
which option to Focus on what makes you feel
choose, think of the calm and in control.
four A’s.
DEALING WITH STRESSFUL
SITUATIONS: THE FOUR A’S
Change the situation Change your reaction
 Avoid the stressor  Adapt to the stressor
 Alter the stressor  Accept the stressor
SMS #1: AVOID UNNECESSARY
STRESS
 Learn how to say “no”  Avoid people who
stress you out
SMS #1: AVOID UNNECESSARY
STRESS
 Takecontrol of your  Avoid hot-button
environment topics
SMS #1: AVOID UNNECESSARY
STRESS
 Pare down your to-do
list
SMS #2: ALTER THE SITUATION
 Expressing your  Bewilling to
feelings instead of compromise
bottling them up
SMS #2: ALTER THE SITUATION
 Be more assertive  Manage your time
better
SMS #3: ADAPT TO THE
STRESSOR
 Reframe problems  Look at the big picture
SMS #3: ADAPT TO THE
STRESSOR
 Adjust your standards  Focus on the positive
SMS #3: ADAPT TO THE
STRESSOR
 Adjusting your attitude
SMS #4: ACCEPT THE THINGS
YOU CAN’T CHANGE
 Don’ttry to control the  Look for the upside
uncontrollable
SMS #4: ACCEPT THE THINGS
YOU CAN’T CHANGE
 Share your feelings  Learn to forgive
SMS #5: MAKE TIME FOR FUN
AND RELAXATION
Healthy ways to relax and recharge
 Go for a walk.
 Spend time in nature.
 Call a good friend.
 Sweat out tension with a
good workout.
 Write in your journal.
 Take a long bath.
 Light scented candles.
 Savor a warm cup of
coffee or tea.
 Play with a pet.
 Work in your garden.
 Get a massage.
 Curl up with a good
book.
 Listen to music.
 Watch a comedy.
SMS #5: MAKE TIME FOR FUN
AND RELAXATION
 Setaside relaxation  Connect with others.
time.
SMS #5: MAKE TIME FOR FUN
AND RELAXATION
 Dosomething you  Keep
your sense of
enjoy every day. humor.
SMS #6: ADOPT A HEALTHY
LIFESTYLE
 Exercise regularly.  Eat a healthy diet.
SMS #6: ADOPT A HEALTHY
LIFESTYLE
 Reduce caffeine and  Avoid alcohol,
sugar. cigarettes, and drugs.
SMS #6: ADOPT A HEALTHY
LIFESTYLE
 Get enough sleep.
FINAL ACTIVITY