Faculty of Nursing
Stress Management
Name : Lina Ismail qadadah
ID: Ad1403
Stress Management
Stress is the reaction people have to excessive pressure or
other types of demand placed upon them. It arises when
they worry that they can't cope.
• The "Wear and Tear" our bodies experience as we
adjust to our continually changing environment
• Condition or feeling experienced when a person
perceives that demands exceed the personal and social
resources the individual is able to mobilize
• Can HELP or HINDER depending on how we react to it
It has physical and emotional effects on us and can
create positive and negative feelings
• Eustress:- Eustress is the positive stress that
stimulates a person to function better. This is called as
friendly stress or positive stress.
It has a good influence on human in terms of physical
and mental ability.
• Distress:-Distress is a negative stress that may cause
illness. This is also called as harmful stress. Negative
stress could be also described as aborning out.
Caus es of S tres s
1 . Work-related pressures, such as heavy workloads, tight deadlines,
and demanding bosses
2. Personal or family problems, including relationship issues, financial
worries, and health concerns
3. Major life changes, like moving, getting married, or dealing with the
loss of a loved one
CLASSIFICATION OF STRESS:
Stress can be classified as
• Short term (acute) stress:-Acute stress is the reaction to an immediate
threat, commonly known as fight or fight response. Common acute stress includes
- noise, crowding, isolation, hunger, danger, infection.etc.
• Long term (chronic) stress:- • In day to day life persons faces different
stressful situations, which are not short, lived. The stress becomes chronic when an
individual tries to suppress it. Common chronic stressor includes; • Ongoing highly
pressured work• long term relationship problems • loneliness
EFFECTS OF STRESS:
The effects of stress generally fall in categories
• Short term effects of stress:
1. Physical changes: Physical symptoms are usually triggered by arousal of
autonomic nervous system and includes increase in heart rate and blood
pressure
2. Psychological changes : It includes lack of concentration, Muscle ache,
Headache, and Insomnia. Loss of memory, inability to make decision,
Forgetfulness, Confusion, Faster breathing,
3. Emotional changes:- Emotional response may include Anxiety,
Nervousness, Frustration, Anger, Irritability
4. Behavioral symptoms: -Impact of stress also affects the behavior and
present as pacing, Fidgety movement, Nail biting, Smoking, Drinking, and
Throwing things
The effects of stress generally fall in categories
• Long term effects of stress:
1. Behavioral changes:- behavioral disorders like, fearfulness, Obesity,
Alcoholism, Drugs addiction.
2. Physiological changes:- physiological disorders like, Hypertension, Heart
diseases, skin diseases , even cancer.
3. Emotional changes:- Emotional disorders like, Chronic anxiety, depression,
fear and phobia, Mental disorder, Personality changes.
4. Cognitive changes:- Cognitive disorders like, Memory problem, Obsessive
thoughts, Sleep disorder.
Negative Impacts of S tres s
1 Phys ical S train 2 Emotional Toll
High stress levels can lead to physical Chronic stress can cause irritability,
symptoms like headaches, muscle anxiety, depression, and difficulty
tension, fatigue, and even weakened concentrating, negatively impacting
immune function. mental well-being.
3 Behavioral Changes 4 Relations hip Challenges
Stress may prompt unhealthy coping Heightened stress can strain personal
mechanisms like overeating, substance and professional relationships, as it
abuse, or social withdrawal, further becomes harder to communicate
exacerbating the problem. effectively and maintain healthy
boundaries.
Stress Management Techniques
Cognitive-Behavioral Therapy 1
Identify and challenge negative
thought patterns that contribute to
stress. Develop coping strategies to 2 Time Management
manage stress effectively. Prioritize tasks, delegate
responsibilities, and create a realistic
schedule to prevent feeling
Relaxation Practices 3 overwhelmed.
Engage in activities like meditation,
deep breathing, or yoga to activate
the parasympathetic nervous system
and promote feelings of calm.
Relaxation Practices
Deep Breathing Meditation Yoga Vis ualization
Take slow, deep Find a quiet space, Blend physical Imagine a peaceful,
breaths, filling your focus on your postures, controlled beautiful scene in
lungs fully and breath, and let your breathing, and vivid detail. This
exhaling slowly. thoughts drift mindfulness to mental escape can
This activates the without judgement. achieve a state of transport you away
parasympathetic Regular meditation relaxation and inner from stressors and
nervous system, can help reduce peace. Yoga's induce a sense of
promoting a sense stress and improve holistic approach tranquility.
of calm. focus. calms the mind and
body.
Time Management Strategies
Time Blocking To-Do Lists Leverage Reduce
Technology Distractions
Divide your day into Create detailed daily
dedicated blocks for or weekly to-do lists Utilize productivity Identify and eliminate
specific tasks to to stay organized and apps and tools to time-wasting
improve focus and ensure important automate scheduling, distractions like social
productivity. Allocate tasks don't slip set reminders, and media, email, and
time for deep work, through the cracks. track time spent on unnecessary
meetings, and Prioritize high-impact different activities. meetings. Create a
breaks. items. Find the right tools to distraction-free
streamline your environment to boost
workflow. your focus.
UNHEALTHY WAYS OF COPING WITH STRESS
• Smoking
• Drinking too much
• Over eating or under eating
• Using pills or drugs to relax
• Sleeping to much
• Withdrawing from friends, family, and activities
• Zoning out for hours in front of the T.V or computer.
• Taking your stress out on others (lashing out, angry outbursts,
physical violence)
Advantages of stress management
• Effectively managing stress improved overall health
• Stress management programs are drug-free.
• stress management programs put you in charge and give you a sense of control
• leads to enhanced self-esteem,
• Less likelihood of depression, and* An overall improvement in quality of life
Building Res ilience
S elf-Awarenes s
1
Understand your strengths and weaknesses
S tres s Management
2
Develop healthy coping strategies
Adaptability
3
Be flexible and open to change
S ocial S upport
4
Cultivate a strong support network
Building resilience is critical for managing stress effectively. Start by developing self-awareness to
understand your unique triggers and responses. Then, learn stress management techniques like
meditation and exercise. Cultivate adaptability to navigate challenges, and nurture a support system of
friends, family, and mentors. With these key elements in place, you can build the inner strength to
bounce back from adversity.
Conclusion and Key Takeaways
Manage Stress Proactively Build Resilience
Don't wait for stress to build up. Adopt Develop the ability to adapt and bounce
healthy habits and techniques regularly to back from challenges. This will help you
stay on top of stress management. weather stressful situations better.
Prioritize Self-Care Seek Support
Make time for relaxation, mindfulness, and Don't be afraid to reach out to loved ones,
activities that rejuvenate you. This will professionals, or support groups. Sharing
replenish your energy and mental well- your challenges can provide valuable
being. perspective.
