Stress

Management
Dr. Rabia Mushtaq
Assistant Professor,
IQRA University
Stress
“Our mental,
physical,
emotional, and
behavioral
reactions to any
perceived
demands or
threats”
The “Fight or Flight” Response
TYPES OF STRESS
 Not All Stress is Bad…
 Eustress is a form of stress that is positive and
beneficial.

 We may feel challenged, but the sources of the

stress are opportunities that are meaningful to
us.
 Eustress helps provide us with
energy and motivation to meet
our responsibilities and achieve
our goals.

– graduating from college,

– getting married,
– becoming a parent,
– receiving a promotion, or
– changing jobs.
 Distress is a continuous experience of feeling
overwhelmed, troubled, and behind in our
responsibilities.

 It is the all encompassing sense of being imposed

upon by difficulties with no light at the end of the
tunnel.

– financial difficulties,
– conflicts in relationships,
– excessive obligations,
– managing a chronic illness, or
– experiencing a trauma.
 Stress Responses
 physical,
 behavioral,

 mental, and

 emotional responses.
 Physical Responses
 heart might race,
 hands become sweaty,

 shaking,

 breathing becomes rapid and shallow,

 Tightened jaw, and

 light-headedness

 Pain/aches

 Lack of energy …..

 Behavioral Responses
 stuttering,

 avoid eye contact

 avoid meeting with people / isolation

 Excessive TV watching / Video games

 Over / under eating,

 Sleep disturbance

 Grinding teeth / nail biting

 Use of alcohol, cigarettes or drugs

 Cognitive Responses
 Mind may go blank,
 Racing thoughts,

 Thoughts about making a mistake or

looking ridiculous in front of peers
 Problem in decision making

 Poor concentration / memory

 Confusion / slow processing …

 Emotional Responses
 Anxiety or fearfulness (irrational)
 Feeling overwhelmed

 Anger / frustration

 Depressed

 Crying spells

 Guilt

 Helplessness / hopelessness

 Suicide
 What is Stressful to You?
 ACADEMICS (deadlines, exams, competition,
grades, r/s with teachers…)

 SOCIAL (loss of r/s, needs / concerns, interpersonal

conflicts, friendships, family, groups…)

 OCCUPATIONAL (workload, performance,

promotion / demotion, r/s with colleagues…)

 FINANCIAL (bills, inadequate income, change in

financial status…)

 PHYSIOLOGICAL (poor nutrition, illness…)

 CHANGE (shifting, unemployment, loss of significant

r/s, trauma, financial status, adjustment issues…)
 Why Do We "Stress Out"?
 For two major
reasons:

– We perceive a
situation as
threatening,
difficult, or painful.

– We don't believe we
have the
resources to
cope.
 Great Philosopher Epictetus Saying

“People are disturbed not by things but by

the views which they take of them”

 Aaron Beck quoted that

"we have to take the dark sunglasses of

depression off and see the world for the
bight, wonderful place it is".
 Think about a situation (or situations)
that is particularly stressful to you.
 Apply STOPP

 S------ Stop
 T------ Take a deep Breath
 O------ Observe
 P------ Put in some perspective
 P------ Practice what works

 Check for realistic thoughts

 Re-rate your Emotions
Other
Techniques
 Learn to relax.
 Find a support system

 Be realistic
 Gratitude.
The habit of gratitude helps move us away from constantly
wanting what we don’t have, and towards appreciating what we
do have.

 Get organized and take charge.

Plan your time, make a schedule, establish your priorities.

 Take breaks, give yourself "me time“

 Take good care of yourself

Eat healthy and get regular rest

 Learn to say “NO"

 Get regular exercise

 Get a hobby, do something different

 Slow down
 Know your limits and cut down on the
number of things you try to do each day.
 Laugh, use humor

 Persistence