Stress Management

STRESS
MANAGEMENT
Activity
1. List down 2 things that make you

angry.
2. Next to each trigger, write the
reaction that you do.
3. Then, write the reaction you ‘wish’ to
do.
ACTIVITY
How do you feel while
doing the activity?
What is stress?
• Stress - is the feeling of being

overwhelmed or unable to cope with
mental or emotional pressure
• Stress is part of being human, and it
can help motivate you to get things
done.
• Even high stress from serious illness,
job loss, a death in the family, or a
painful life event can be a natural part
of life.
• You may feel down or anxious, and
that’s normal too for a while.
Several Types of Stress
•Chronic stress
•anxiety
•cardiovascular disease
•depression
•high blood pressure
•a weakened immune system
Causes of Stress
• being under lots of pressure

• facing big changes
• worrying about something
• not having much or any control over
the outcome of a situation
• having responsibilities that you're
finding overwhelming
• Not having enough work, activities or
change in your life
• Times of uncertainty
• There might be one big thing causing
you stress, but stress can also be
caused by a build-up of small
pressures. This might make it harder
for you to identify what's making you
feel stressed, or to explain it to other
people
How to manage stress?
• Keep a positive attitude.

• Accept that there are events that
you cannot control.
• Be assertive instead of aggressive.
Assert your feelings, opinions, or
beliefs instead of becoming
angry,
defensive, or passive.
• Learn to manage your time more

effectively.
• Set limits appropriately and say no
to requests that would create
excessive stress in your life.
• Make time for hobbies and
interests.
• Don't rely on alcohol, drugs, or

compulsive behaviors to reduce
stress. Drugs and alcohol can
stress
your body even more.
• Seek out social support. Spend

enough time with those you love.
• Seek treatment with a psychologist

or other mental health professional
trained in stress management or
biofeedback techniques to learn
more healthy ways of dealing with
the stress in your life.
Consider these lifestyle changes:
Exercise
People who exercise also tend to feel

less anxious and more positive about
themselves. When your body feels
good, your mind often follows.
Diet
The benefits of eating health foods

extend beyond your waistline to
your mental health. A healthy diet
can lessen the effects of stress,
build up your immune system, level
your mood, and lower your blood
pressure.
Lots of added sugar and fat can
have the opposite effect. And junk
food can seem even more appealing
when you’re under a lot of stress.
Sleep
Lack of sleep can also add to your

stress level and cause a cycle of
stress and sleeplessness.
Better sleep habits can help. These are
habits that may help:
• Exercise regularly.
• Get out in the sunlight.
• Drink less alcohol and caffeine
close
to bedtime.
• Set a sleep schedule.
• Don’t look at your electronics
30-60
minutes before bed.
• Try meditation or other forms of
relaxation at bedtime.
Relaxation Techniques
Yoga is a form of exercise, but it can

also be a meditation. The ones that
focus on slow movement, stretching,
and deep breathing are best for
lowering your anxiety and stress.
Deep breathing
Deep breathing turns on your

body’s natural ability to relax. This
creates a state of deep rest that
can change how your body
responds to stress.
Biofeedback
Working with a biofeedback

therapist, you can start to take
control of the signals by changing
how your body reacts to the
sensor.
Connect with people
Spend time with a friend or family

member who will listen to you. It is
a natural way to calm you and
lower your stress.
Behavior
How you respond to people

directly impacts your stress levels
Inner voice
Nothing affects your stress levels

like the voice inside your head.
The good news is you are in
control. Exchange negative
thoughts for positive ones.
Laugh therapy
Laughter improves your immune

system, lessens pain, and improves
your mood for long periods time.
Talk therapy
Long-term talk therapy helps some

people deal with stress.
Meditation
Meditation works well for many

people and has many benefits. It
can lower stress, anxiety, and
chronic pain as well as improve
sleep, energy levels, and mood.
6 Phase Guided Meditation
Instructions:
1.Find a comfortable place.

2.Close your eyes.
3.Follow the guided meditation.
6 Phase Guided Meditation
Instructions:
1.Find a comfortable place.

2.Close your eyes.
3.Follow the guided meditation.
Stress comes when what you expect
is different from what is real.
The more disappointments, the more stress.
So expect nothing and accept everything.
Live life as how it is, do not complicate.
Love and give more, expect less…
-Jennifer Artiaga-

Stress Management

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STRESS

1. List down 2 things that make you

• Stress - is the feeling of being

• being under lots of pressure

• Keep a positive attitude.

• Learn to manage your time more

• Don't rely on alcohol, drugs, or

• Seek out social support. Spend

• Seek treatment with a psychologist

People who exercise also tend to feel

The benefits of eating health foods

Lack of sleep can also add to your

Yoga is a form of exercise, but it can

Deep breathing turns on your

Working with a biofeedback

Spend time with a friend or family

How you respond to people

Nothing affects your stress levels

Laughter improves your immune

Long-term talk therapy helps some

Meditation works well for many

1.Find a comfortable place.

1.Find a comfortable place.

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