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8/12/2019 Stress Management- Revised
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8/12/2019 Stress Management- Revised
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8/12/2019 Stress Management- Revised
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ABC STRATEGY
C = CONTROL
What can you do to help yourselfcombat the negative effects ofstress ?
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8/12/2019 Stress Management- Revised
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Stress Management Techniques
Change your thining
Change your behaviour
Change your lifestyle
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Change your Thinking
Re!framing
"ositive thining
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Reframing
#t is a $ay of vie$ing ande%periencing events& ideas& conceptsand emotionsto find more positivealternatives'
We recogni(e the impact of negative
thoughts& and help in shifting ourmindset to thin more positively)eventually lessening or even gettingrid of one*s stress'
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Positive Thinking
+orget po$erlessness& de,ection& despair&failure' -tress leaves us vulnerable tonegative suggestion'
-o focus on !POSITIES
+ocus on your strengths
Learn from the stress you are under Loo for opportunities
-ee out the positive ! mae a change'
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!" ME#ITATE
. fe$ minutes of practice per day can help easean%iety' Research suggests that daily meditation
may alter the brain*s neural path$ays& maing youmore resilient to stress'
-it up straight $ith both feet on the floor' Closeyour eyes' +ocus your attention on reciting !! outloud or silently !! a positive mantra such as /# feelat peace0or /# love myself'0"lace one hand on your
belly to sync the mantra $ith your breaths' Let anydistracting thoughts float by lie clouds'
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$" BREAT%E #EEP&Y
Tae a 1!minute brea during $or and focuson your breathing' -it up straight& eyesclosed& $ith a hand on your belly' -lo$lyinhale through your nose& feeling the breathstart in your abdomen and $or its $ay to
the top of your head' Reverse the process asyou e%hale through your mouth'
2eep breathing counters the effects of
stress by slo$ing the heart rate and lo$eringblood pressure'
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8/12/2019 Stress Management- Revised
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)" REAC% O*T
4our social net$or is one of your best toolsfor handling stress' Tal to others !!preferably face to face& or at least on thephone' -hare $hat5s going on' 4ou can get afresh perspective $hile eeping your
connection strong' +" T*(E I( TO YO*R BO#Y
6entally scan your bodyto get a sense of
ho$ stress affects it each day' Lie on yourbac& or sit $ith your feet on the floor'-tart at your toes and $or your $ay up to
your scalp& noticing ho$ your body feels.
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-imply be a$are of places you feel tight or
loose $ithout trying to change anything& +or7 to 8 minutes& imagine each deep breathflo$ing to that body part' Repeat thisprocess as you move your focus up yourbody& paying close attention to sensations
you feel in each body part'
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9' 23CO6"R3--
"lace a $arm heat $rap around your
nec and shouldersfor 7: minutes'Close your eyes and rela% your face&nec& upper chest& and bac muscles'
Remove the $rap& and use a tennisball or foam roller to massage a$aytension'