1. Managing Stress August 20, 2010 SC 101

2. Post-traumatic stress disorder An extreme reaction to a stressful event or period of time The most common cause is war or physical assault Involves flashbacks to the stressful time, avoidance of reminders, difficulty sleeping, irritability, and feelings of isolation and sadness Much is still unknown about PTSD

3. How can stress be managed? Staying positive and avoiding unnecessary stressful situations Living healthily –Eating well –Exercising –Taking quiet time Coping: dealing with specific stresses –Problem-focused coping –Emotion-focused coping –Denial/giving up

4. Problem-focused coping Belief that the situation can be changed for the better –Just believing this makes stress lessen Strategies: –Avoid stressor –Change the way you look at the stressor –Make goals more realistic –Talk to friends and family, relax, and laugh

5. Emotion-focused coping Belief that the situation cannot be changed, and that you can only deal with it –Being OK with a problem lessens stress Strategies: –Relax your mind though meditation, journaling, or prayer –“Let go”: think about something else and give yourself a break from worrying

6. Ways to reduce college stress Plan ahead Keep a to-do list Focus your goals each day Prioritize Don’t worry about small details Plan time to relax Sleep Don’t try to do too much!

7. Reducing test anxiety Students worried about a test often start to think of the worst possible outcomes, increasing their stress levels Reducing anxiety will make you a better test-taker –Don’t exaggerate the test’s importance –Don’t worry about what other students think –Don’t believe that the test will make you less of a person –Stay calm, and stay healthy!

8. One way to manage stress is by meditation We exist in two forms : body and mind. At some stage you realize that peace and happiness are not outside.

9. What is meditation Exercise of mind to keep it healthy and clean, as we do for body. A state of altered consciousness. Fourth stage of consciousness. Spiritual ecstasy with neurological manifestation. Not really a Hallucination. Caution.

10. What is meditation? Definitions Stability of mind Wavering of mind is stopped Concentration on one target Thoughtlessness Introspection Lack of activity Mental aerobics Intentional self regulation Dedication Stay connected

11. Meditation : advantages Physical, mental and emotional health. Cure / control of psychosomatic disorders including high blood pressure, coronary artery disease, DM, asthma, rheumatism etc. Stress relief. Spiritual health. Better concentration and sharpness. Produces relaxation and reduces reactivity. Improves Job performance. Interpersonal relations.

12. Basic Instructions for Meditation Bring your attention to your breath, but do not try to control your breathing. Give full attention to the feeling of the breath as it goes in and out. Dwell in the present, moment by moment, breath by breath. Observe your mind with moment-to-moment awareness.

13. When attention wanders, note it and then gently bring awareness back to the breath. Why breathing ? Truth, vital, secular, always with you, present tense, carrier of mind – Emotions, thoughts, and perversions Continue to watch the breath, accepting each moment as it is for 1 hour. Not to loose single breath - The power of ‘NOW’ - The concept of ‘VOID’’ When breathing takes consciousness into each cell, there is a vital dance Basic Instructions for Meditation

14. Activity meditation