Stress Coping

Strategies
:Presented by

OLA OSAMA KHALAF

Assistant Lecturer of Psychiatry
Cairo University

" "

?WHAT IS STRESS
Stress is an internal reaction to events and
circumstances that challenge us to make
changes in our lives. There are both external
.and internal causes of stress

External

Getting diagnosed with a serious illness

Moving
Failing a test
Having a baby
Losing a job
Being in an automobile accident
Being late for class
Having a fight with your boyfriend/girlfriend

Internal
Physical changes that occur in the body
- Illness
- Injury
- Being in poor physical shape
Worrying excessively
Thinking negatively
Decision-making
Setting unrealistic expectations for
ourselves/others

WHAT DOES STRESS DO TO US?

When we are stressed, our body responds in certain
way called the Stress Response. The Stress
Response includes the following bodily reactions:
Muscle tension
Increase in heart rate
Sweating
Rapid and shallow breathing
Increase in blood pressure
Cold and/or clammy hands and feet
Queasy stomach
Feeling fidgety

INEFFECTIVE COPING STRATEGIES

Behavioral
Overeating
Consuming too much alcohol
Taking excessive drugs (legal and illegal)
Isolating
Acting out behavior (including physical aggression)
Quitting jobs, relationships, etc.
Procrastinating
Mental
Excessive worrying
Denying that a problem exists

EFFECTIVE COPING
STRATEGIES

Hardiness
Outlook
Listening to your body
Decreasing stress (if possible)
Unburdening yourself
Problem solving

Hardiness
Becoming physically, mentally, and emotionally
stronger.

How ????????

 Get More Physical Exercise

Practice Relaxation
Develop Good Sleeping and Eating

Habits
Find Activities That You Enjoy
Create a Support System- people who
both give and receive love, affection, and
support are better equipped to deal with
stress. Taking the time to develop close
relationships with other people is rewarding in
many ways, both short-term, as well as longterm.

Changing Your Outlook

The perspective or the Attitude
If someone is always expecting the worst, or
feels like they are being controlled by other
people, then the continuous challenges of life
will undoubtedly cause a lot of stress.
Alternatively, people have the ability to
develop attitudes about life that make it less
stressful and more enjoyable.

( You Attract What You

Think )

Develop a Sense of Humor About Yourself and Your Problems

Develop the Ability to Understand that Being Wrong or Making

Mistakes is OK as Long as You Learn from Itmany people have

been taught that making mistakes means that they are stupid, bad,
worthless, etc. This type of thinking leads to unnecessary stress.
Take Responsibility for Your Own FeelingsOne of the most

significant stressors for many people is the feeling that other people are
controlling them. This type of feeling on a regular basis leads to feelings
of powerlessness, hopelessness, and continual frustration.
Know Your Own Strength and AbilitiesAn in-depth awareness of,

and belief in, your many strengths and abilities provide a feeling of
confidence that you can cope effectively with stressors as they arise.
Understand and Accept the Fact that You Cannot Control

Everythingmany people believe that they need to control everyone

and everything around them. Acceptance of the realities of life is a very
effective for coping with stress

Decreasing Stress
Learn How to Say No
Dont Take Work Home with You
Try to Limit the Number of Changes With

Which You are Coping at any Given Time

Learn Time Management and
Organizational Skills
Control Your Negative Thinking
Set Realistic Expectations for Yourself
Stop Procrastinating

Problem-Solving Techniques
Set clear goals
Collect all the information needed to form a

plan of action
Divide large tasks into smaller ones
Develop a schedule to complete tasks
Acknowledge your progress after each task is
completed
Evaluate the effectiveness of your strategy
and make any revisions to your plan as
required

WAYS TO REDUCE/MANAGE STRESS

A. Eat well avoid sugar, caffeine, junk food.

B. Get enough sleep.
C. Exercise on a regular basis.
D. Dont cram too many tasks into too little
time.
E. Plan each days activities ahead of time.
F. Set priorities and stick to them as much as
possible.
G. Dont let worries drain your energy.
H. Give yourself a break take some time
every day to do something just for you.

I. Dont procrastinate. If you have a large job to

do, break it down into smaller tasks and do a
little bit every day.
J. Express your anger in constructive ways that
do not hurt yourself or others.
K. Take a hot bath or shower.
L. Laugh!!!! Look for the humor in situations.
M. Breathe deeply and slowly.
N. Start meditating.
O. Keep a journal describing your feelings.
P. Take time off to get re-charged.
Q. Listen to your favorite music.
R. Go dancing.
S. Remember that you dont have to be perfect.
T. If needed, talk to a counselor.

RELAXATION
RESPONSE

Sit in a comfortable
place (doINSTRUCTIONS
not lie down). You may sit in a chair,
or on the floor with a cushion underneath you. Try to keep your
shoulders back and your spine straight.
Make sure that the phone is unplugged, the door is closed, and

your pets are absent.

Once you have settled into a comfortable position, begin to slow

your breathing. Focus your attention on the inhalations as you

breathe in, and the exhalations as you breathe out.
After you have taken several deep slow breaths, start to

concentrate on taking the inhalations all the way down into your
belly. If you are doing it correctly, as you inhale your belly should
expand as if you are slightly pregnant. On the exhalation, your
belly should return to its normal state. Continue to simply focus
your attention on your breathing each inhalation and exhalation.

It is quite normal for thoughts to come and go as you

elicit the RR. Simply note that your mind has wandered,
passively ignore the thoughts, and return your attention
to your breath.
If you exercise regularly, try eliciting the RR immediately

after you exercise the sense of deep relaxation should

come more easily.
It is generally advisable to elicit the RR twice a day for 20

minutes each session. If you simply cannot fit in a

session, try focusing on your breath for even five
minutes. The only bad RR session is the one not done.

Thank You