1. BY TUGANAI BORINA TOASTMASTERS INTERNATIONAL ASTANA ALUMNI ASSOCIATION ASTANA

2. Facts “70% of all illnesses, both physical and mental, is linked to the stress” “Stress is the underlying factor in 75-90% of all physician visits” - US Dept. of Health and Human Services

3. Hans Seyle Stress is non- specific response of the body to any level of demand upon it

4. Richard Lazarus Stress is a condition or feeling experienced when a person perceives that “demands exceed the personal and social resources the individual is able to mobilize

6. Unhealthy ways of coping with stress Drinking too much Overeating or undereating Withdrawing from friends, family Using pills or drugs to relax Sleeping too much Zoning out for hours in front of TV or computer Taking out stress on others

7. JUST LIKE ANY OTHER SKILLS, STRESS MANAGEMENT IS A SKILL THAT YOU MUST MASTER Stress management strategies

8. Change the situation Change your reaction Avoid the stressor Alter the stressor Adapt to the stressor Accept the stressor Dealing with stressful situations: The Four A’s

9. Stress Management Strategy #1 Avoid unnecessary stress Learn how to SAY

10. Avoid people who stress you out

11. Pare Down your to-do list Distinguish between “shoulds” and the “musts”

12. Stress management strategy#2 Alter the situation Express your feelings instead of bottling them up Be willing to compromise

13. Stress management strategy#3 Adapt to the stressor  Look at the big picture  Adjust your standards

14. Stress management strategy#4 Accept the things you cant change Don’t try to control the uncontrollable Learn to forgive

15. “When everything seems to be going against you, remember that the airplane takes off against the wind, not with it.” Henry Ford