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Chandana J.

21.03.2014 @ COSTI
21.03.2014 @ COSTI

Stress is the bodys response to any physical
or emotional changes in life.

This response includes the release of a hormone, adrenaline, in the
body. Adrenaline causes an increase in heart rate, breathing and in
blood sugar levels. It also diverts the blood flow from your digestive
system to your muscles (e.g. Leg muscles)
How stress affects us differently ?

1.Tension, anxiety (nervousness),
worry, or fear of the unknown and
things we cant control.
Can you imagine such a situation?
21.03.2014 @ COSTI

2.Natural, physical and
emotional reaction to
a challenge.

Can you imagine such a
situation in your life?
How stress affects us differently con?
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How stress affects us differently con

3.Positive when kept in balance
Can you imagine such a
situation in your life ?
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Common Courses of Stress
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1.Causes of Stress at Home
Common Courses of Stress
Death of spouse, family, near relative or friend.
Injury or illness of any family member.
Marriage of self or son or daughter or brother or sister.
Separation or divorce from partner.
Pregnancy or birth of a new baby.
Children's behavior or disobedience.
Children's educational performance.
Not sufficient money to raise your standard of living.
Loss of money in burglary, pick-pocketed or share market.

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Common Courses of Stress Con.
2.Causes of Stress at work
To meet out the demands of the job.
Your relationship with colleagues.
To control staff under you.
To train your staff and take work from them.
Support you receive from your boss, colleagues and juniors.
Excessive work pressure.
To meet out deadlines.
To give new results.
To produce new publications if you are in research area.
Working overtime and on holidays.

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Common Courses of Stress Con.
3.Negative Self- Talk
Pessimistic thinking
Self criticism
Over analyzing

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4.Mind Traps
Common Courses of Stress Con.
Unrealistic expectations
Taking things personally
All or nothing thinking
Rigid thinking
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Common Courses of Stress Con.
5.Some Other causes of stress
Somebody misunderstands you.
Setback to your position in society

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All stressors are not equal..
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There is no single level of stress
that is optimal for all people. Some
are more sensitive owing to
experiences in childhood, the
influence of teachers, parents and
religion etc.
All stressors are not equal..con
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Different Signs of Stress
Physical Signs of Stress
Emotional Signs of Stress
Mental Signs of Stress
Behavioral Signs of Stress

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Type of Stresses

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Type of Stresses

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Acute (Short Term) Stress

Prepare you for Flight or Flight
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Acute stress is usually for short time and
may be due to work pressure, meeting
deadlines pressure or minor accident, over
exertion, increased physical activity,
searching something but you misplaced it,
or similar things.
Symptoms of this type of tension are
headaches, back pain, stomach problems,
rapid heartbeat, muscle aches or body pain

Acute (Short Term) Stress.Con

Worst Case Scenario
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This type of stress is the most serious of all
the stress types. Chronic stress is a
prolonged stress that exists for weeks,
months, or even years. This stress is due
to poverty, broken or stressed families
and marriages, chronic illness and
successive failures in life. People suffering
from this type of stress get used to it and
may even not realize that they are under
chronic stress. It is very harmful to their

Chronic Stress .Con
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In chronic stress situations, sufferers
enter the exhaustion phase:
emotional, physical and mental
resources suffer heavily, the body
experiences adrenal exhaustion
leading to decreased stress
tolerance, progressive mental and
physical exhaustion, illness and
Chronic Stress .Con
When People get
stressed, ???????????
Pathways create
between stress
and disease
Pathways between stress and
Appetite changes - too much or too little
Eating disorders - anorexia, bulimia
Increased intake of alcohol & other drugs
Increased smoking
Nail biting
Deterioration of personal hygiene and

Stress Related Illnesses
Stress is not the same as ill-health, but has
been related to such illnesses as;

Cardiovascular disease
Immune system disease
Digestive disorders
Skin complaints - psoriasis
Headaches and migraines
Pre-menstrual syndrome
Stress Related IllnessesCon
What we can do to manage stress.?
We can change our likelihood (chance)
to be exposed to a stressor or

-We can change what we think about
the stressor or

-We can change the way we think about
our coping resources.
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Problem focused coping mechanism
Emotion focused coping mechanism

The best copper is the individual
who know when to use what type
of copping.
-Jason Satterfield
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Assertiveness is about self confidence
which means having a positive attitude
towards yourself and others.

Be Assertive
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Assertiveness helps to manage stressful
situations, and will , in time, help to reduce
their frequency.
Lack of assertiveness often shows low self -
esteem and low self - confidence. The key
to assertiveness is verbal and non - verbal
communication. Extending our range of
communication skills will improve our
Be Assertive.. Con
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Being Assertive

Being assertive involves standing up for
your personal rights and expressing your
thoughts, feelings and beliefs directly,
honestly and spontaneously in ways that
dont infringe the rights of others.

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Assertive People
Respect themselves and others
Take responsibility for actions and choices
Ask openly for what they want
Disappointed if want denied
Self - confidence remains intact
Not reliant on the approval of others
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Assertive Skills
Establish good eye contact / dont stare
Stand or sit comfortably - dont fidget
Talk in a firm, steady voice
Use body language
I think / I feel
What do you think? How do you feel ?
Concise and to the point
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Higher self-esteem
Less self-conscious
Less anxious
Manage stress more successfully
Appreciate yourself and others more easily
Feeling of self-control
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Get Organised
Poor organisation is one of the most
common causes of stress. Structured
approaches offer security against out of
the blue problems. Prioritising objectives,
duties and activities makes them
manageable and achievable. Dont
overload your mind. Organisation will help
avoid personal and professional chaos.
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Time Management
Make a list
What MUST be done
What SHOULD be done
What would you LIKE to do
Cut out time wasting
Learn to drop unimportant activities
Say no or delegate
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Time Management

Plan your day
Set achievable goals
Dont waste time making excuses for not
doing something
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A problem shared is a problem halved
Develop a support network through friends
or colleagues to talk with. Its not always
events that are stressful but how we
perceive them.

Writing a diary or notes may help release
feelings but do not re-read what has been

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Good stress - reducer
Applies at home and work
Relieves muscular tension
Improves breathing
Pumps endorphins into the bloodstream -
the bodys natural painkillers
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Diversion and Distraction
Take time out
Get away from things that bother you
Doesnt solve the problem
Reduce stress level
Calm down
Think logically
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Interdependency of thoughts,
feelings and behaviors
(Cognitive Behavioral Therapy (CBT)
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Now the time for Relaxation
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Now the time for Relaxation ..
4hr (((( Sound healing )))) Meditative Music
= Drug For the Ears, peace for
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Thank You
Have A Good Week End
21.03.2014 @ COSTI