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1. Understanding Stress

2. The Stress Zones

3. Stress-Busting Techniques

4. Purposeful Self-Talk

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 Dynamic 

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§ Easy place to be at
elaxed
§ Lowest level of arousal
§ Thoughts are:

§ Itƞs not that importantƦnot my problem

§ Life is good, why mess it up

§ Yeah, whateverƦcanƞt be bothered

§ No need to worry, itƞll work out by itself

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§ Exciting place to be at
§ Up to the challenge, feel in top form Dynamic
§ Thoughts are:
§ Excited or exhilaratedƦhaving fun

§ Being testedƦfeeling the pressure

§ DeterminedƦnot satisfied with getting by

§ Time is distortedƦlong periods feel like seconds

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§ Anxiety and worry
§ Focus on hopelessness of situation  "

§ Solutions not sought
§ Thoughts are:
§ I donƞt know where to start

§ No one understands the pressure Iƞm under

§ Iƞve got so much to do; how will I get it done?

§ This is going to be a disaster
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§ rverwhelmed by Ơeverythingơ Distraught
§ Focus shifts from specific to general
§ Sense of being trapped Ơforeverơ
§ Thoughts are:
§ My life is a disaster/I canƞt cope any more

§ The world is out to get me

§ I canƞt concentrate anymore

§ Even simple tasks are beyond me

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§ Stress requires two elements

§ A feeling of inability to deal with a

situation
§ A situation that is important

§ Play down the importance of the situation

§ Give the situation a positive twist

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Ơ ita had to perform on stage before the entire school and

was very nervous that her dog, Doodle, who was part of
the act, would start spraying on the unfamiliar stage. She
spent a lot of time rehearsing with Doodle in unfamiliar
locations. rn the day of the show, Doodle, thrown off
guard by the audience, decided to improvise his act. After
a few barks and much tail-wagging, Doodle decided to
walk off the stage.

Though ita was mortified, the audience loved

Doodle and he received a special mention
from the judges that day.ơ

Presented by MetaMorf 1D
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§ Minimizing the distress by addressing
the problem head on.

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§ ethinking the external facts and
focusing on what is good about them,
rather than what is not:

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§ Escaping
§ Seeking Support from Friends
§ Asking the right questions
§ Using mental energy wisely
§ Celebrating

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§ ƠI donƞt have time.ơ
§ ƠThere is too much to do.ơ
§ ƠYou donƞt know the people I work with.ơ
§ ƠItƞs not that easy.
§ ƠI know this already!ơ
§ ƠMy situation is different.ơ
§ ƠI tried it once and it didnƞt work.ơ
§ ƠThereƞs nothing I can do.ơ
§ ơIt will never work.ơ

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§ Oe talk to ourselves all the time

§ Oe can be fireplaces or fire storms

§ Ohen I put purpose into my self-talk, I

triple the benefits

§ Self-talk is not the goal. Its value is

the purposeful action it prompts.

§ epetition is key to reinforce message

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§ I always have choices. § This is a good day.

§ There is always something I § I ask for what I want.

can do.
§ I take good care of myself.
§ I turn problems into
opportunities. § I prevent problems.

§ I keep myself in a good § I solve problems without

mood. blaming others or myself.

§ I finish fully and I feel good. § I am a Ơdo it nowơ person.

§ I forgive and I feel free. § I picture what I want in

wonderful detail

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