Workshop on Stress Management Counseling Unit BRAC University

Objective of the Workshop After the workshop participants can  Clarify the meaning of stress  Identify the sources and effects of stress  Explain the stress prevention and management strategies

Stress: Event DemandResources Discrepancy Stress RealPerceived

Sources of Stress Sources within person Sources in the family Sources in the community and society

Can Stress Good for You??

Arousal / Demands Performance/ ability to cope Performance/ ability to cope

Not All Stress Is Bad…

Two Types of Stress Distress: Distress or negative stress occurs when your level of stress is either too high or too low and your body and/or mind begin to respond negatively to the stressors. It is the all encompassing sense of being imposed upon by difficulties with no light at the end of the tunnel. Eustress: Eustress or positive stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished. We may feel challenged, but the sources of the stress are opportunities that are meaningful to us.

How stress affects??? Physiological Behavioral Emotional Cognitive

Physiological Immediate stress symptoms -Increased heart rate -Increased blood pressure -Insomnia -Headaches, migraine -Breathing difficulties -Chestpain -Nausea -Diarrhoea -Vomiting -Stomach aches

Cont... Longer term stress symptoms  Backache  Weight loss/gain  Colds, flu etc.  Viral illness  Heart attack  Ulcer

Behavioral Loss of efficiency Aimless activity Focusing on peripheral activities Reduced activity, as if feeling physical pain Reduced external stimulation

Emotional Irritability and outbursts Blaming others Depression Feeling trapped and isolated

Cognitive Thinking Error Black and White Thinking Mental Filtering Magnification/ Minimization Over Generalization

How to deal with Stress Prevention Managing Stress

Unhealthy ways of stress management Smoking Drinking too much Overeating or undereating Zoning out for hours in front of TV or Computer Withdrawing from friends, family and activities

Cont… Using pills or drugs to relax Sleeping too much Procrastination Filling up every minutie of the day to avoid facing problems Taking out stress on others (lashing out, angry outburst, physical violence)

Organizing One’s World Better Time Management:

Assertiveness Assertiveness is the ability to express your emotions and needs without violating others rights and in the same time without being aggressive. So, assertiveness is -  ability to make request  ability to say ‘no’ appropriately  ability to accept ‘no’

Coping Coping is the process by which people try to `manage’ the perceived discrepancy between the demands and resources they appraise in a stressful situation. Emotion focused Coping Problem focused Coping

Seeking Social Support Try to acquire information or emotional support

Modeling Observational Learning We see what others do and the consequences of the behavior the models perform.

Relaxation Deep breathing Progressive Muscle Relaxation: Focusing attention on specific muscle groups while alternately tightening and relaxing these muscles. Visualization

Management

4A Avoid the stressor Avoid people who stress you out Pare down your to-do list Avoid hot button topics Take control of your environment

Cont… Alter the stressor Express you feelings instead of bottling them up Be willing to compromise Be more assertive Manage your time better

Cont.. Adapt to the stressor Reframe problem Look at the big picture Adjust your standards Focus on the positive

Cont… Accept the stressor Don’t try to control the uncontrollable Look for the upside Share your feelings Learn to forgive Being Grateful

Questions