Published on August 26, 2009
How to Deal with Stress : How to Deal with Stress UCDC Training Activity An Introduction : An Introduction 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. Possible causes of stress: Family problems, relationship problems, job problems Financial difficulties, poor health, death of love one(s) Mechanical breakdowns, false expectation – etc. Pressure up for grade A or B Overload of assignment (overwhelming) Dealing with Stress : Dealing with Stress Apply the techniques Recognize the root causes How to Deal with Stress : How to Deal with Stress Deal outside-in Deal inside-out Consult with the professionals Dealing Inside-Out : Dealing Inside-Out Communicate Talk to a friend or even to your pets Write it down in your journal Laugh Keep sense of humor – make fun of your situation Hang out in pair/group and have fun Be goofy sometimes Apologize and forgive Be thankful Dealing Outside-In : Dealing Outside-In Take deep breathe, take a warm bath, take a nap Do exercise, keep proper diet, and eat chocolate Stop worrying about what cannot change Be organized and implement “time management” Learn to say “No” Be proactive rather than reactive Be optimistic and visualize positive things Listen to music, and/or dance Practice yoga, meditation, or imagery meditation Do nothing! Just put slice of cucumber on your eyes and sleep Consult with the Professional : Consult with the Professional Stress can be health-related Stress can be much more serious than you expected In severe cases, stress can cause chest pain, dizzy, extreme headache – etc. See health professional or medical advice Avoid self-medication or indulgence or endurance Don’t blame yourself Don’t give up on yourself, you’re unique individual Tips : Tips Practice yoga and meditation is the best way Keep yourself healthy and have enough sleep Treat yourself to a massage Be strong and confident A little violence on your pillow is not a crime! Laugh and relax more Do not expect perfection from yourself Learn to say “No” and learn to delegate Do it your way! Warnings : Warnings Avoid bad fight and Escapism Stress can damage your health (heart) If stress gets worse and you cannot cope with it, seek professional help Beware of physical symptoms Beware of junk food Do not blame yourself If you’re really in death-end, just think that you still have one person loves you, YOURSELF! The Relaxation Response : The Relaxation Response Direct effects included deep relaxation, slowed heartbeat and breathing, reduced oxygen consumption and increased skin resistance. The Relaxation Response: Sit quietly and comfortably. Close your eyes. Start by relaxing the muscles of your feet and work up your body relaxing muscles. Focus your attention on your breathing. Breathe in deeply and then let your breath out. Count your breaths, and say the number of the breath as you let it out. Do this for ten or twenty minutes. Anger Management : Anger Management Anger – The definition: The emotion that makes us instinctively detect and respond to a threatening situation. Benefits: A powerful motivating force Drawbacks: Lead to distress, unhealthiness, and unhappiness Harm personal and professional life Become incredibly destructive to you and people around Anger Management (cont.) : Anger Management (cont.) Why are we angry? Frustration of our goals Hurt Harassment Personal attack (mental or physical) on ourselves Threat to people, things or ideas that we hold dearly. To assume anger constructively and deal with situation in a positive manner, we should use Redford William’s 12 Steps to Calm Down. Anger Management (cont.) : Anger Management (cont.) Step 1: Keep a “hostility log” Record what make you angry and how frequent Step 2: Acknowledge yourself Identify and accept that anger is your roadblock Step 3: Use your support network Gain support and motivation from your important people Step 4: Interrupt anger cycle Pause Take deep breaths Tell your self you can handle the situation Stop the negative thoughts Anger Management (cont.) : Anger Management (cont.) Step 5: Use empathy See from the perspective of those who make you angry. Keep in mind that people make mistakes, and through mistakes that people learn how to improve. Step 6: Laugh at yourself Keep sense of humor, don’t take things so seriously. Step 7: Relax Remember! The little things will not give you away. Step 8: Build trust Building trust with other people helps to reduce the likelihood of anger. Anger Management (cont.) : Anger Management (cont.) Step 9: Listen Miscommunication contributes to frustrating and mistrusting situations. Step 10: Be assertive Learn to assert yourself and let other people know your expectations, boundaries, issues – etc. Step 11: Live each day as if it is your last Life is short; better spend positively than negatively. Step 12: Forgive It’s not easy to let go past hurts and resentment, but the way to move your anger is to ‘forgive’. Anger Management (cont.) : Anger Management (cont.) Do not just read and listen, ACT ON IT! The quicker you begin the better. Anger and stress are correlated; both has negative influences on physical and mental health. Being proactive with anger management and familiarize yourself with the 12 steps. Positively use anger as motivation. Life is short; Live it up!