Dealing with Stress

Identifying unrelieved stress and being aware of its effect on our lives is not sufficient for reducing its harmful effects. Just as there are many sources of stress, there are many possibilities for its management. However, all require work toward change: changing the source of stress and/or changing your reaction to it.

ABC STRATEGY

A= AWARENESS
What causes you stress?
How do you react?

B = BALANCE
There is a fine line between positive/ negative stress
How much can you cope with before it becomes negative?

C = CONTROL
What can you do to help yourself combat the negative effects of stress?

Change your thinking
• Reframing
• Positive thinking
• Worry kills quietly
• Manage your anger

Change your behavior

1. Be Assertive
2. Get organized
3. Time Management
4. Ventilation
5. Humor
6. Diversion and Distraction

Change your lifestyle

1. Balanced Diet
2. Smoking & Alcohol
Quit Smoking and moderate your Alcohol consumption
3. Physical Exercise
Follow More Rule of Four 4 kms / 40 mins / 4 times per week
4. 200 – Age / 2 = Pulse Rate after completion of Active Exercise
5. Sleep
6. Leisure

Relaxation

The relaxation procedures that are found to be most effective are those that combine bodily & mental parameters.

Progressive Neuromuscular Relaxation
Deep abdominal Breathing: inhale from nose, stomach goes out and exhale from mouth, stomach goes in.

Relax in a Jiffy
Stand with your feet apart and take a deep breath, Stretch your arms above your head, bring the arms and the head down in one smooth motion, while breathing out. Repeat five times It will bring you great relaxation

Relaxation Lowers blood pressure, Combats fatigue, Promotes sleep, Reduces pain, Eases muscle tension, Decreases mental worries, Increases concentration, Increases productivity, Increases clear thinking

Holidays are Holy Days

10 days per year or 3 – 4 days 3 times per year
Pleasure cum business (if possible separate business and holiday trips)
Don’t take work home
Take weekly days off
Spend time with Nature

Emotions = Energy in motion

Massage certain energy points in the body to regularize the flow of energy, thereby releasing the emotions

Reframing: Technique to change the way we look at things to feel better about them

Positive thinking: Keep a positive mental outlook

Yoga: learn from a guru who can teach correctly and practice it regularly so that it becomes a life style rather than mere exercise

so……….

Change the attitude from “I can’t stand it” to “I will handle it”.

People in very demanding and responsible positions develop very healthy reactions to stress, providing they are in control and have an opportunity to cope.

If you give someone lots of responsibility and little power, however, they develop very unhealthy reactions, including feeling of being helpless

First, we must perceive the situation including our gut responses (our perception may be realistic or distorted),

Second, we evaluate the situation (as important or minor; awful or good),

Third, we assess our ability to handle the situation, and finally we decide what to do and respond with feelings and actions.