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    Stress Management 1

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    Racheal Santos
    This document discusses stress management strategies presented by Patrolman Rex Matthew F. Garcia. It begins by defining stress and identifying common causes of stress both external and internal. It then outlines the physical, behavioral, and psychological symptoms of stress. Various ways to manage stress are presented, including finding support, avoiding unnecessary competition, learning to say no, goal setting, exercise, diet, and not isolating. Specific stress management techniques like the 4 A's of avoid, alter, adapt, and accept as well as relaxation techniques, exercise, meditation, and counseling are also outlined. The presentation emphasizes that experiencing stress is normal but learning to manage reaction to it is important. It concludes by thanking participants for listening.

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    Stress Management 1

    Uploaded by

    Racheal Santos
    9 views23 pages
    This document discusses stress management strategies presented by Patrolman Rex Matthew F. Garcia. It begins by defining stress and identifying common causes of stress both external and internal. It then outlines the physical, behavioral, and psychological symptoms of stress. Various ways to manage stress are presented, including finding support, avoiding unnecessary competition, learning to say no, goal setting, exercise, diet, and not isolating. Specific stress management techniques like the 4 A's of avoid, alter, adapt, and accept as well as relaxation techniques, exercise, meditation, and counseling are also outlined. The presentation emphasizes that experiencing stress is normal but learning to manage reaction to it is important. It concludes by thanking participants for listening.

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    This document discusses stress management strategies presented by Patrolman Rex Matthew F. Garcia. It begins by defining stress and identifying common causes of stress both external and internal. It then outlines the physical, behavioral, and psychological symptoms of stress. Various ways to manage stress are presented, including finding support, avoiding unnecessary competition, learning to say no, goal setting, exercise, diet, and not isolating. Specific stress management techniques like the 4 A's of avoid, alter, adapt, and accept as well as relaxation techniques, exercise, meditation, and counseling are also outlined. The presentation emphasizes that experiencing stress is normal but learning to manage reaction to it is important. It concludes by thanking participants for listening.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pptx, pdf, or txt
    9 views23 pages

    Stress Management 1

    Uploaded by

    Racheal Santos
    This document discusses stress management strategies presented by Patrolman Rex Matthew F. Garcia. It begins by defining stress and identifying common causes of stress both external and internal. It then outlines the physical, behavioral, and psychological symptoms of stress. Various ways to manage stress are presented, including finding support, avoiding unnecessary competition, learning to say no, goal setting, exercise, diet, and not isolating. Specific stress management techniques like the 4 A's of avoid, alter, adapt, and accept as well as relaxation techniques, exercise, meditation, and counseling are also outlined. The presentation emphasizes that experiencing stress is normal but learning to manage reaction to it is important. It concludes by thanking participants for listening.

    Copyright:

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    of 23

    Resource Speaker

    Patrolman Rex Matthew F. Garcia


    Registered Psychometrician
    STRESS
    MANAGEMENT
    Neuro-Psychiatry Section, RMDU5
    KUMUSTA
    AKO?
    ANO BA ANG MGA BAGAY
    NA “STRESSFUL” PARA
    SA’YO?
    ON A SCALE OF 1-1O,
    GAANO KA KA-STRESSED
    NGAYON?
    Learning Objectives:
    After this lesson, participants will be able to:

    1. Define “stress” and “stress management”;


    2. Identify the types and causes of stress
    3. Cite the effects of stress to our body;
    4. Identify strategies in coping with stress
     is your body's response to a challenge or
    demand. It can be thoughts or events that
    make you feel frustrated or excited, angry
    and nervous.
    EUSTRESS DISTRESS
    A positive form of stress having a
    beneficial effect on health, motivation, Negative Stress; Due to excess
    performance, and emotional well- demands placed upon us.
    being
    CAUSES OF STRESS

    EXTERNAL INTERNAL
    Stress from pressures and demands of
    life situation Self-generated stress

    • Major life changes • Fear of change


    • Toxic environment • High Expectation
    • Financial Problems • Negative self-talk
    • Injury or Illness • Perfectionism
    • Work Pressure • Procrastination
    Symptoms of Stress
    Physiological Behavioral Psychological

     Headache • Overeating or under- • Anxiety


     Muscle tension or pain eating • Restlessness
     Chest pain • Angry outbursts • Lack of motivation
     Fatigue • Drug or alcohol or focus
    misuse • Feeling
     Stomach upset/Digestive
    problems • Social withdrawal overwhelmed
    • Irritability or anger
     Sleep problems
    • Sadness or
     High blood pressure depression
     Heart problems
    STRESS MANAGEMENT
    Encompasses techniques intended to
    equip a person with effective coping
    mechanisms for dealing with stress,
    usually for the purpose of improving
    everyday functioning.
    Ways to Manage Stress
     Find a support system

     Avoid unnecessary competition

     Learn to say NO

     Make a realistic goal

     Be active

     Eat Right

     Do not Isolate yourself


    Ways to Manage Stress

    4 A’s

    1. AVOID

    2. ALTER

    3. ADAPT

    4. ACCEPT
    1. AVOID
    Learn how to say “NO”
    Avoid people that stress you
    out
    Make a to do list
    2. ALTER
    Express your feelings instead of
    bottling them up
    Be willing to compromise
    Manage your time better
    3. ADAPT
    Reframe problems
    Look at the big picture
    Adjust your standard
    4. ACCEPT
    Don’t try to control the
    uncontrollable
    Share your feelings
    Learn to forgive
    Additional

     Body Relaxation Technique


     Physical Exercise
     Meditation
     Counseling ( Talk Therapy and Life Coach)
    SELF CHECK & REMINDER:
     IT IS OKAY NOT TO BE OKAY.

     SLOW PROGRESS IS STILL PROGRESS.

     TAKE CARE OF YOUR SELF

     LEARN HOW TO REST (PAUSE).


    ‘’IT’S NOT STRESS THAT KILLS US, IT IS
    OUR REACTION TO IT.
     Industrial Psychology – Less stress or Too much
    stress will lead to low Performance.
     Itrequires Moderate level of stress to achieve
    best performance.
    THANK YOU
    FOR LISTENING!

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