Self Management skills class 10 Notes
•What is Stress?
Stress is the reaction of body to any change that requires an adjustment or response.
The body reacts to these changes with physical, mental and emotional responses. Stress is a normal part of life. You can experience stress from your environment, your body and your thoughts.
Stress is the “psychological, physiological and behavioural response by an individual when they perceive a lack of equilibrium between the demands placed upon them and their ability to meet those demands, which, over a period of time, leads to ill-health”
Symptoms of stress
Although we all experience stress differently, some common symptoms include:
❖ Difficulty in sleeping
❖ Weight gain or weight loss
❖ Stomach pain
❖ Irritability
❖ Teeth grinding
❖ Panic attacks
❖ Headaches
❖ Difficulty in concentrating❖ Sweaty hands or feet
❖ Heartburn
❖ Excessive sleeping
❖ Social isolation
❖ Fatigue
❖ Nausea
❖ Feeling overwhelmed, etc.
•Meaning of Stress ManagementOur increasingly busy life causes our minds a lot of stress. Stress is a mental tension caused by demanding or burdensome circumstances. Stress does not just affect our mental state and mood but it also affects our physical health as well.
When we are very stressed, a hormone called cortisol is released into our bloodstream, suppressing the functioning of our immune, digestive and reproductive systems. That is why it is so important to practice stress management in order to keep our minds and bodies healthy.
Stress management consists of making changes to your life if you are in a constant stressful situation, preventing stress by practicing self-care and relaxation and managing your response to stressful situations when they do occur.
Simply, stress management is :
“set of techniques and programs intended to help people deal more effectively with stress in their lives by analysing the specific stressors and taking positive actions to minimize their effects” (Gale Encyclopaedia of Medicine, 2008). Popular examples of stress management include meditation, yoga and exercise.
Benefits of Stress Management
Stress management is beneficial to reduce blood pressure, heart disease, digestive troubles and many more physical ailments. It also helps improve sleep, mental health, cognition and libido. There are simply too many benefits to list them all. It is clear to see why stress management is so important. Now, let's learn some stress management tips.
Change the Stressful Situation
The first thing that you need to consider when encountering a short- or long-term stressful situation is, 'Can I change the situation so that it does not cause me stress anymore?' If it is a person in your life that is constantly negative and critical of you, can you distance yourself from that person? If it is a job that you are doing, can you start making moves to look for a new job or obtain a different position? There is a quote by a famous spiritual leader, Eckhart Tolle, that says, ‘When you complain, you make yourself the victim. Leave the situation, change the situation or accept it. All else is madness.’
Stress Management Activities
❖ 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.
❖ Do not rely on alcohol, drugs or compulsive behaviours to reduce stress.
•Importance of Stress management
❖ Enables you to motivate employees better : Stressful situation can have a devastating effect on the morale of employees, causing increased absenteeism and employee turnover. However, good stress management skills help the morale of employees to stay intact so that they are more motivated and better focused on their jobs and performance.
❖ Reduced chances of workplace conflicts : Among many other factors contributing to workplace conflicts such as differences in opinions, backgrounds and personalities, the increased level of stress also plays a major role. It shatters the workplace relationships, undermining the overall culture. However, effective stress management skills prevent such distractions and builds teamwork, making everyone’s lives easier and fun.
❖ Improves productivity even in stressful situations : Since the employee morale and workplace relationships remain intact, stress management skills are considered to be one of the major contributors to the improved productivity. With ideal stress management skills, there will be lesser chances of customer complaints or poor decision-making even in the most stressful circumstances.
•Stress Mangement Techniques
Many studies have found that a little yoga in the morning, at night or even on a lunch break, can minimize stress and increase productivity. It is believed that yoga is so effective for stress relief because, aside from the physical benefits that yoga brings, it encourages a good mood, an increase in mindfulness and a healthy dose of self-compassion.
❖ Physical Exercise
Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stressbusting
benefits. It pumps up your endorphins. Physical activity helps increasing the production of your brain's feel-good neurotransmitters, called endorphins.
❖ Yoga
Yoga is an amazing way to reduce stress and tension. Yoga promotes relaxation, which is the natural opposite of stress.
Many of the popular techniques found to reduce stress derive from Yoga:
• Controlled breathing
• Meditation
• Physical movement
• Mental imagery
• Stretching
Yoga, which derives its name from the word, “yoke”—to bring together—does just that, bringing together the mind, body and spirit. But whether you use yoga for spiritual transformation or for stress management and physical well-being, the benefits are numerous.
Stress is the reaction of body to any change that requires an adjustment or response.
The body reacts to these changes with physical, mental and emotional responses. Stress is a normal part of life. You can experience stress from your environment, your body and your thoughts.
Stress is the “psychological, physiological and behavioural response by an individual when they perceive a lack of equilibrium between the demands placed upon them and their ability to meet those demands, which, over a period of time, leads to ill-health”
Symptoms of stress
Although we all experience stress differently, some common symptoms include:
❖ Difficulty in sleeping
❖ Weight gain or weight loss
❖ Stomach pain
❖ Irritability
❖ Teeth grinding
❖ Panic attacks
❖ Headaches
❖ Difficulty in concentrating
Although we all experience stress differently, some common symptoms include:
❖ Difficulty in sleeping
❖ Weight gain or weight loss
❖ Stomach pain
❖ Irritability
❖ Teeth grinding
❖ Panic attacks
❖ Headaches
❖ Difficulty in concentrating
❖ Sweaty hands or feet
❖ Heartburn
❖ Excessive sleeping
❖ Social isolation
❖ Fatigue
❖ Nausea
❖ Feeling overwhelmed, etc.
❖ Heartburn
❖ Excessive sleeping
❖ Social isolation
❖ Fatigue
❖ Nausea
❖ Feeling overwhelmed, etc.
Our increasingly busy life causes our minds a lot of stress. Stress is a mental tension caused by demanding or burdensome circumstances. Stress does not just affect our mental state and mood but it also affects our physical health as well.
When we are very stressed, a hormone called cortisol is released into our bloodstream, suppressing the functioning of our immune, digestive and reproductive systems. That is why it is so important to practice stress management in order to keep our minds and bodies healthy.
Stress management consists of making changes to your life if you are in a constant stressful situation, preventing stress by practicing self-care and relaxation and managing your response to stressful situations when they do occur.
Simply, stress management is :
“set of techniques and programs intended to help people deal more effectively with stress in their lives by analysing the specific stressors and taking positive actions to minimize their effects” (Gale Encyclopaedia of Medicine, 2008). Popular examples of stress management include meditation, yoga and exercise.
“set of techniques and programs intended to help people deal more effectively with stress in their lives by analysing the specific stressors and taking positive actions to minimize their effects” (Gale Encyclopaedia of Medicine, 2008). Popular examples of stress management include meditation, yoga and exercise.
Benefits of Stress Management
Stress management is beneficial to reduce blood pressure, heart disease, digestive troubles and many more physical ailments. It also helps improve sleep, mental health, cognition and libido. There are simply too many benefits to list them all. It is clear to see why stress management is so important. Now, let's learn some stress management tips.
Stress management is beneficial to reduce blood pressure, heart disease, digestive troubles and many more physical ailments. It also helps improve sleep, mental health, cognition and libido. There are simply too many benefits to list them all. It is clear to see why stress management is so important. Now, let's learn some stress management tips.
Change the Stressful Situation
The first thing that you need to consider when encountering a short- or long-term stressful situation is, 'Can I change the situation so that it does not cause me stress anymore?' If it is a person in your life that is constantly negative and critical of you, can you distance yourself from that person? If it is a job that you are doing, can you start making moves to look for a new job or obtain a different position? There is a quote by a famous spiritual leader, Eckhart Tolle, that says, ‘When you complain, you make yourself the victim. Leave the situation, change the situation or accept it. All else is madness.’
The first thing that you need to consider when encountering a short- or long-term stressful situation is, 'Can I change the situation so that it does not cause me stress anymore?' If it is a person in your life that is constantly negative and critical of you, can you distance yourself from that person? If it is a job that you are doing, can you start making moves to look for a new job or obtain a different position? There is a quote by a famous spiritual leader, Eckhart Tolle, that says, ‘When you complain, you make yourself the victim. Leave the situation, change the situation or accept it. All else is madness.’
Stress Management Activities
❖ 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.
❖ 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.
❖ 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.
❖ Do not rely on alcohol, drugs or compulsive behaviours to reduce stress.
❖ Get enough rest and sleep. Your body needs time to recover from stressful events.
❖ Do not rely on alcohol, drugs or compulsive behaviours to reduce stress.
•Importance of Stress management
❖ Enables you to motivate employees better : Stressful situation can have a devastating effect on the morale of employees, causing increased absenteeism and employee turnover. However, good stress management skills help the morale of employees to stay intact so that they are more motivated and better focused on their jobs and performance.
❖ Reduced chances of workplace conflicts : Among many other factors contributing to workplace conflicts such as differences in opinions, backgrounds and personalities, the increased level of stress also plays a major role. It shatters the workplace relationships, undermining the overall culture. However, effective stress management skills prevent such distractions and builds teamwork, making everyone’s lives easier and fun.
❖ Improves productivity even in stressful situations : Since the employee morale and workplace relationships remain intact, stress management skills are considered to be one of the major contributors to the improved productivity. With ideal stress management skills, there will be lesser chances of customer complaints or poor decision-making even in the most stressful circumstances.
•Stress Mangement Techniques
Many studies have found that a little yoga in the morning, at night or even on a lunch break, can minimize stress and increase productivity. It is believed that yoga is so effective for stress relief because, aside from the physical benefits that yoga brings, it encourages a good mood, an increase in mindfulness and a healthy dose of self-compassion.
❖ Physical Exercise
Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stressbusting
benefits. It pumps up your endorphins. Physical activity helps increasing the production of your brain's feel-good neurotransmitters, called endorphins.
Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stressbusting
benefits. It pumps up your endorphins. Physical activity helps increasing the production of your brain's feel-good neurotransmitters, called endorphins.
❖ Yoga
Yoga is an amazing way to reduce stress and tension. Yoga promotes relaxation, which is the natural opposite of stress.
Many of the popular techniques found to reduce stress derive from Yoga:
Yoga is an amazing way to reduce stress and tension. Yoga promotes relaxation, which is the natural opposite of stress.
Many of the popular techniques found to reduce stress derive from Yoga:
• Controlled breathing
• Meditation
• Physical movement
• Mental imagery
• Stretching
Yoga, which derives its name from the word, “yoke”—to bring together—does just that, bringing together the mind, body and spirit. But whether you use yoga for spiritual transformation or for stress management and physical well-being, the benefits are numerous.
• Meditation
• Physical movement
• Mental imagery
• Stretching
Yoga, which derives its name from the word, “yoke”—to bring together—does just that, bringing together the mind, body and spirit. But whether you use yoga for spiritual transformation or for stress management and physical well-being, the benefits are numerous.
0 Comments