Topic Outline according to Sir Best Ians example

1. Introduction
1.1. Trend - Mental stress accumulates due to events that cause emotional strain on an
individual.
1.2. Issue - The accumulation of Mental Stress affects the individual’s mental and physical
health negatively.
1.3. Objective -
1.3.1 What are the possible causes of mental stress accumulation?
1.3.2 How can accumulation of mental stress be prevented?
1.4. Contribution - Stress relieving activities such as meditation and regular exercise can play a
significant role in limiting the accumulation of stress of an individual. One may also seek social
support from friends and family, should they feel the need to ease the feeling of stress by
enjoying the company of their loved ones. In serious cases of stress accumulation, one may
also approach a physiologist or psychiatrist, which are professional doctors that deal with
stress-related problems, to ask for ways to decrease the large amount of emotional strain they
may be receiving.

2) Review of Related Literature

2.1 Causes of mental stress, symptoms and personal changes
2.2 Administer the prevention of stress, stress management and treatment of stress

3) Conclusion
3.1 Summary - Accumulation of mental stress affects how an individual reacts to their
environment mentally and physically as well as their capacity to function in accordance to the
norms of the society
3.2 Recommendation for future studies - How can everyday routines such as a healthy diet,
regular exercise and pursuing one’s interests and hobbies contribute to the prevention of mental
stress accumulation?

MY PART ONLY THIS THE ONLY THING TO DO

1.3. Objective -
1.3.1 What are the possible causes of mental stress accumulation?
1.3.2 How can accumulation of mental stress be prevented?
1.4. Contribution - Stress relieving activities such as meditation and regular exercise can play a
significant role in limiting the accumulation of stress of an individual. One may also seek social
support from friends and family, should they feel the need to ease the feeling of stress by
enjoying the company of their loved ones. In serious cases of stress accumulation, one may
also approach a physiologist or psychiatrist, which are professional doctors that deal with
stress-related problems, to ask for ways to decrease the large amount of emotional strain they
may be receiving.
2.2 Administer the prevention of stress, stress management and treatment of stress
3.2 Recommendation for future studies - How can everyday routines such as a healthy diet,
regular exercise and pursuing one’s interests and hobbies contribute to the prevention of mental
stress accumulation?

Mental Stress
 Sources of Mental Stress
 Environmental
  Social
 Physiological
 Cognitive-emotional

 Types of Mental Stress

 Time stress
 Anticipatory stress
 Situational stress
 Encounter stress

 Symptoms of Mental Stress and Personality Changes

 Irritability
 Hostility
 Frustration
 Anger
 Aggressive feelings and behavior
 Decreased interest in appearance
 Decreased concern with punctuality
 Obsessive/compulsive behavior (trying to cope with unwanted repeated
thoughts or obsessions, by engaging in compulsive behavior rituals such as
counting, checking, washing, etc.)
 Reduced work efficiency or productivity
 Lying or making excuses to cover up poor work
 Excessive defensiveness or suspiciousness
 Problems in communication
 Social withdrawal and isolation
 Impulsivity (expressed as impulse buying, gambling, sexual behavior, or
similar)

 Stress Management/Treatment

 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 and practice relaxation techniques; try meditation, yoga, or tai-chi
for stress management.
 Exercise regularly. Your body can fight stress better when it is fit.
 Eat healthy, well-balanced meals.
 Learn to manage your time more effectively.
 Set limits appropriately and learn to say no to requests that would create
excessive stress in your life.
 Make time for hobbies, interests, and relaxation.
 Get enough rest and sleep. Your body needs time to recover from stressful
events.
  Don't rely on alcohol, drugs, or compulsive behaviors to reduce stress.
 Seek out social support. Spend enough time with those you enjoy.
 Seek treatment with a psychologist or other mental health professional trained
in stress management or biofeedback techniques to learn healthy ways of
dealing with the stress in your life.
 http://www.mentalhealthamerica.net/conditions/stress
 http://anxietyreliefsolutions.com/are-you-suffering-from-cumulative-stress/
 https://www.mentalhealth.org.uk/publications/how-manage-and-reduce-stress
 https://www.helpguide.org/articles/stress/stress-symptoms-signs-and-causes.html
 http://www.hse.gov.uk/stress/mental-health.html