Stress Management

STRESSED CALM
Vijay Pratap Raghuvanshi
• “One of the difficulties about stress
is that it can work for you or against
you, just like a car tire.when
tire the
pressure in the tire is right, you can
drive smoothly along the road;if it is
too low,you feel all the bumps and
controls feel sluggish.if it is too high
,you bounce over the potholes,and
easily swing out of control”
(Butler & hope,1995)
Vijay Pratap Raghuvanshi
 Stress
• A reaction to change(i.e. Anything
requiring adaptation)
• “ Body’s non-specific response to any
demand made on it.”
• Fight – or – flight response.
• Stress is caused by the external events and
the dynamics of the environment.

Vijay Pratap Raghuvanshi

 Types of stress :
Eustress :- that benefits our health, like
physical exercise or getting a promotion.

Distress :- that harm our health or often result

from imbalances.

Vijay Pratap Raghuvanshi

Relationship between Stress & performance
• Everyone has an ideal level of stress, but it
differ from person to person.
P
E
Optimum Stress
R
F
O
R
M Area of Optimum
A Performance
N
C High Stress
E Low Stress unhappiness
STRESS LEVEL
Vijay Pratap Raghuvanshi
 Secondary Fear Cycle
This process burns up large amount of your energy.

Sense of fear
or threat

This create unusual

feelings, sensations The body reacts
which the person by pumping
reacts to with fear.
in adrenaline
Vijay Pratap Raghuvanshi
Vitamins that are depleted in the
body during prolonged periods of
stress:

• Vitamin C
• Vitamin B complex
• Vitamin D

Vijay Pratap Raghuvanshi

 Am I suffering from stress
• Inability to concentrate.
• Difficulty in making decision.
• Lack of self- esteem.
• Sleep disturbance.
• High blood pressure.
• Nervous tics or muscle spasms.
• Headaches.

Vijay Pratap Raghuvanshi

 Cont……..
• Indigestion
• Breathlessness
• Increased dependence of alcohol/drugs.
• Binge eating or lack of appetite.
• Nail biting.
• Withdrawal at work.

Vijay Pratap Raghuvanshi

 Causes of stress
Both positive and negative events
in one’s life can be stressful :
• Travel a lot and have to move
place to place.
• To enter some new environment.
• Joining a new organization.
• Interview / Exam/ Presentations/
Boss room.
• Marriage or divorce.
Vijay Pratap Raghuvanshi
• Untoward incidents like critical illness or
death of relative.
In a working place :-
• Excessive work pressure of caused by
time constraints/complexity.
• Working anti-social hours.
• Competition.
• Financial problems
• Disappointments

Vijay Pratap Raghuvanshi

 Physiological and behavioral changes
• Speech problem
• Impulsive behaviour.
• Crying for no apparent reason.
• Laughing in a high pitch and
nervous tone of voice.
• Grinding of teeth.
• Increase smoking and use of
drugs and alcohol.
• Being accident - prone.
Vijay Pratap Raghuvanshi
• Perspiration/sweaty hands.
• Increase heart beat.
• Dryness of throat and mouth.
• Urinating frequently
• Diarrhea/ indigestion/vomiting/nausea.
• Sleeping problems.
• Headaches.
• Pain in neck and or lower back.
• Loss of appetite or over eating.
Vijay Pratap Raghuvanshi
 Emotional Symptoms
• Sensations of unreality.
• Feeling of personality disintegration.
• Panic attacks.
• Phobias.
• Difficulty in swallowing , dry mouth and
sweaty palms.
• Restlessness.
• You can lose a lot of weight or put it on.
Vijay Pratap Raghuvanshi
RELAX

Vijay Pratap Raghuvanshi

 Relax.
• Set aside for a
relaxation period
of at least 15 -20
minutes in which
you practice deep
relaxation.

Vijay Pratap Raghuvanshi

 Deep Breath or quick release of
Tension
• Whenever you feel anxious………….
• Take in a slow, gentle breath, breathing in
through your nose.
• Hold it for a second or two (Count to four)
• Let it go, slowly with your mouth.
• Make sure your teeth are not clenched
together.
• Repeat 4 times.
Vijay Pratap Raghuvanshi
 Eat
• Plenty fresh fruit,
vegetables and
whole grain foods.
Relax and enjoy
your food when
eating.

Vijay Pratap Raghuvanshi

Liquids & Laugh
• Drink 5 or more glasses of filtered
water per day.
• Laughter is a good healthy way to
release tension and emotions.
• Laugh more often , look for the
funny side of life.
• A good belly laugh is good for the
soul.
• Watch comedy on TV, read
comical books, get some comedy
videos or watch live comedy
theatre.
• Lighten
Vijay up and enjoy life now ?
Pratap Raghuvanshi
 Attitude
• A positive
attitude to life is
very important to
your good health
and happiness.

Vijay Pratap Raghuvanshi

eXercise
• At least 15-20
minutes every
day,it is one of the
best ways to burn
up the adrenaline.

Vijay Pratap Raghuvanshi

 Things you can do this week to
reduce stress
• Smile more.
• Watch a child discover something new.
• Do something totally silly once in a while!
• Read for fifteen minutes a day.
• Call old friends .
• Volunteer for a good causes.
• Pray more and worry less!
• Be quick to forgive others and learn to
forgive yourself.
Vijay Pratap Raghuvanshi
• Learn a new dance.
• Take responsibility for all your actions.
• Don’t look for someone else to blame when
you are unhappy.
• Do gossips.
• Watch the sunset and realise that just as no
two sunsets are alike, so are you a unique
and beautiful creation!
• Look at the big picture.
• Make room for new friends.

Vijay Pratap Raghuvanshi

Take the poor dog for a walk.

Vijay Pratap Raghuvanshi

SMILE
Photo ………..

Camera ……
Click ……

Thank U
Vijay Pratap Raghuvanshi