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The Response To Events That Are
Threatening Or Challenging

‡ Stress is a general term

that includes;

² Physical,
² Behavioral,
² Emotional, and
² Cognitive responses we
make to a disruptive
internal or external event.
 

‡ Stress is a part of
being alive.
‡ Stress becomes a
problem for us
when we have too
much stress and not
enough resources
to cope with it.
   

Top Six Bottom six

1. Death of a spouse 1. Change in sleep

2. Divorce habits
3. Marital separation 2. Change in eating
4. Jail term habits
5. Death of close family 3. Vacation
member 4. Eid
6. Personal injury or 5. Minor violations of
illness law
6. Marriage
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‡ Poor relationships with colleagues

‡ An unsupportive boss
‡ Lack of consultation and communication
‡ Too much interference with your private,
social or family life
‡ Too much or too little to do
‡ Too Much Pressure, With
Unrealistic Deadlines
‡ Work That's Too Difficult Or Not
Demanding Enough
‡ Lack Of Control Over The Way The
Work Is Done
‡ Poor Working Conditions
‡ Being In The Wrong Job

‡ Feeling Undervalued
‡ Insecurity And The Threat Of
Unemployment
  ë
 


Our goal is not to eliminate stress but;

‡ To learn how to manage it and how to use it

to help us .

‡ What we need to do is find the optimal level

of stress which will individually motivate but
not overwhelm each of us .
   


  


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‡ Stress is uniquely personal.

‡ Our response to stress is a unique
combination of bodily reactions,
thoughts feelings and behaviors.
‡ Factors affecting our personal
stress level
‡ Internal factors
‡ Physical health
‡ Genetic vulnerabilities
 



‡ Medical care
‡ Finances
‡ Skills and training
‡ Support systems
‡ Counseling
‡ Frequency of stressors
occurrence
‡ Intensity of stress's occurrence
‡ Self-esteem
‡ Mental health
‡ Temperament
‡ Self confidence
‡ Cultural expectations
‡ Cultural definitions
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‡ Stressful life events
‡ Noise pollution
‡ Heat
‡ Technological threats
‡ Architecture
‡ Uneven distribution of
life facilities
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Prioritize Your Tasks.

² Don·t Allow Your Work To Pile Up.

² Doing Assignment Or Anything At The

Last Minute Causes Unnecessary Stress.

² Let Your Policy Be Work First Fun Later.

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2.Make Lists.

² A Major Cause Of Stress Is A Feeling Of

Being Overwhelmed And Swamped With
Work.

² Make Yourself A List Of What Needs To Be

Done.

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3.Don·t Take On More Than You Can Handle.

² Learn To Say ¶·No··,specially In The

Crazy Times Towards The Middle And
End Of The Semester.

² Know Your Limits And Respect Them.

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4.Don·t Let One Thing Dominate You .

² Such As Particular Subject You Find

Difficult

² Your Other Subjects Will Suffer And

Getting Behind In Your Work Will
Ultimately Stress You Out.

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5.Be Your Own Time Keeper.

² Managing Your Time Well Increases

Productivity.

² Using That List You Created, Spend

Quality Time On The Most Urgent Tasks.

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6. Don·t Keep Things Bottled Up.

² You Don·t Have To Cope Alone.

² Talking And Listening With Family And

Friends Can Help You Get Through
Difficult Times.

² When Worries Build Up ,Talk It Over

With Friends.

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A.Do Take Care Of Your Self.

² Maintain A Regular Sleep

Schedule.

² Sleep At Least Seven

Hours At Night.

² Avoid Nicotine ,Caffeine

or Other Stimulants.

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X.Eat Well Balanced Meals.

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Ë.Exercise.

² Structure Your Day To

Include At Least 20 Minutes
Of Exercise.

² Regular Exercise Helps Boost

Your Energy, Clear Your Mind
And Release Pent ²Up
Emotions.

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10.Set Realistic Goals.

² Don·t Expect The Impossible For

Yourself, Because ,You Are Setting
Yourself Up For Disappointment And
Failure If You Set Unattainable Goals.

m
11.Keep Things In Perspective.

² Don·t Get Distressed Over Things You Cannot

Change.

² That Assignment Or Exam Coming Up Might

Seem Really Important Right Now,

But

IN THE GRANDER SCHEME

OF YOUR WHOLE LIFE,
ITS ONLY A TINY, TINY PART.
´JUST DO YOUR BESTµ

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12.Give Yourself A Pep-talk.

² Use Your Best Persuasive Powers To

Motivate, Encourage, Support ,Cheer Or
Challenge Yourself.

² Remind Yourself That An ¶A Grade·

Would Be Good ,But It·s Not The End Of
The World If You Don·t Get It. Again,
Just Do Your Best

13. Make A ¶·Worry List··.

² Putting Your Feelings And Thoughts On Paper

Can Have An Immediate Effect On Your Level
Of Stress.

² Write Down All Of Your Worries Pressures And

Concerns .

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14.Treat Yourself.

² Listen To Music.

² Take A Stroll.

² Talk To Friend.

² Do Something To Help Somebody Else.

But
Whatever You Do ,Try To Relax And Enjoy It.

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1. Exercise three to five times for at
least 30 minutes.
2. Work off your anger by doing
something physical.
3. Use relaxation techniques ,yoga
meditation music or deep
breathing.
4. Watch out funny movie a week,
more during stressful times.
5. Maintain a regular sleep schedule
w Don·t procrastinate.
A. Avoid caffeine, sugar and tobacco
when you are stressed
X. Volunteer once a month, helping
others is an incredible stress
reliever.
Ë. Set priorities weekly and make sure
to schedule in leisure time.
10. Talk with others. A support system
is
one of the greatest stress busters.
 !"#$
Create a mental image of a pleasant
and relaxing place in your mind.
Involve all your senses in the
imagery: see the place, hear the
sounds, smell the aromas, feel the
temperature and the movement of
the wind. Enjoy the location in your
mind.
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