STRESS & STRESS MANAGEMENT

Done by : Nawfal EDDYANI & Mehdi MOUMOUYA

OUTLINE
WHAT IS STRESS ? CAUSES & SYMPTOMS TYPES OF STRESS STRESS AND PERFORMANCE STRESS MANAGEMENT

WHAT IS STRESS ?
The most widely accepted definition of stress comes from Richard Lazarus who defines it as :
... a condition, or feeling, experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize.

bodily or mental tension resulting from factors that tend to alter an existent equilibrium.

Causes & Symptoms

Stress can come from any situation or thought that makes you feel frustrated, angry, or anxious.
Everyone sees situations differently and has different coping skills. For this reason, no two people will respond exactly the same way to a given situation. We can experience stress from four basic sources:

The Environment The environment can bombard you with intense and competing demands to adjust. Examples of environmental stressors include weather, noise, crowding, pollution, traffic, unsafe and substandard housing, and crime. Social Stressors

We can experience multiple stressors arising from the demands of the different social roles we occupy, such as parent, spouse, caregiver, and employee. Examples of social stressors include deadlines, financial problems, job interviews, presentations, disagreements, demands for your time and attention, loss of a loved one, divorce
Physiological

Situations and circumstances affecting our body can be experienced physiological stressors. Examples of physiological stressors include rapid growth of adolescence, menopause, illness, aging, giving birth, accidents, lack of exercise, poor nutrition, and sleep disturbances.
Thoughts Your brain interprets and perceives situations as stressful, difficult, painful, or pleasant. Some situations in life are stress provoking, but it is our thoughts that determine whether they are a problem for us.

Physical
Sleeping problems Change in appetite Upset stomach Headaches Tension in neck Trembling/shaking Rapid heartbeat Sweaty hands Craving sweet &/or fatty foods

Thoughts
Constant worry Negativity Anticipatory anxiety Frustration Self-criticism Confusion Visualizing failure Low self-esteem

Feelings
Fear Sadness Moodiness

Behavioral
Frequent crying Increased smoking, alcohol, &/or drug use Aggressiveness towards others

TYPES OF STRESS
Stress is simply the bodys response to changes that create taxing demands.
Stress is not always a bad thing. Many professionals suggest that there is a difference between what we perceive as positive stress, and distress, which refers to negative stress. In daily life, we often use the term stress to describe negative situations. This leads many people to believe that all stress is bad for you, which is not true.

Motivates, focuses energy Is short-term Is perceived as within our coping abilities Feels exciting Improves performance

Causes anxiety or concern Can be short or long-term Is perceived as outside of our coping abilities Feels unpleasant Can lead to mental and physical problems Decreases performance

THE RELATIONSHIP BETWEEN STRESS AND PERFORMANCE

It stands to reason, then, that stress can affect you and your Soldiers performance (positively and negatively).
Youve already seen that stress can provide the mental and physical stimulation you need to meet a challenge.

The right amount of stress helps you reach the zone of optimum performance

With too little stress or arousal, you may become lethargic or distracted, unable to perform your best.

Too much stress or arousal, on the other hand, may cause you to freeze up or become paralyzed with fear or anxiety.

STRESS MANAGEMENT ?
Stress management refers to a wide spectrum of techniques and psychotherapies aimed at controlling a person's levels of stress , especially chronic stress, usually for the purpose of improving everyday functioning. Using one or more of the following techniques can help you feel more relaxed.

1. CREATE MIND/BODY BALANCE

Practice deep breathing : This is both a short and long-term relaxation option. For a quick way to de-stress, take 10 deep breaths. Focus on breathing in through your nose and out through your mouth. As you exhale, imagine all of your stress and worries flowing out of your body. Using breathing exercises daily will leave you feeling calmer. Exercise : Many studies have demonstrated that exercise is one of the most effective forms of stress relief. Exercise can also counteract depression. Try to pick an activity you enjoy. From a low-intensity activity like walking to a high-intensity activity like kick-boxing, all forms of physical exercise can be a big help. Sleep : This is one of the hardest areas to adjust for most people. Sleep is essential but sometimes the pressures of assignments and other commitments mean that we fall well below the 7-9 hours recommended. If you know you have a late night ahead, consider resting for 30 minutes to an hour in the afternoon. Eat well : Taking care of your body by giving it proper nutrients is extremely important. Try to eat fruits, vegetables, whole grains, and lean proteins. Drink plenty of water and take a multivitamin. Avoid excess sugar, caffeine, and other substances that will cause your energy levels to fluctuate dramatically.

2. POSITIVELY ADJUST YOUR ATTITUDE

Know and respect your limits : Many of us try to impose order or control on areas over which we have little power. When facing a difficult situation, take a step back and evaluate which parts of the situation you have control over (your actions, etc.) and which parts you do not (others behavior). If you realize a situation is largely out of your hands, let it go rather than fighting it.
Be an advocate for yourself instead of a critic : Celebrate your successes rather than dwelling on what you perceive as your weaknesses. Visualize success : Before any big event, visualize the scenario. Try to picture all aspects of the situation and how you might feel during the event. This kind of mental practice can make the actual event seem far less intimidating.

3. REACH OUT
Shift your focus : When stressed, many people focus their thoughts inward. This internal focus can heighten stress and anxiety. Rather than constantly thinking about the issues that are causing you stress, try to focus more on the external environment. Talk to others : Sharing your feelings of frustration, worry, and more with others you are close to can help alleviate stress. Others perspectives can also help you see that while things may appear bleak, they are actually not as bad. Explore your spiritual side : Seeking spirituality can greatly reduce stress, regardless of your religious affiliation. Finding meaning and purpose can help you feel more joyful.

4. TAKE A BREAK
Stress tends to build up and can overpower us if we do not take breaks from our work. While pulling an all-nighter may seem like a good strategy, it is actually leads to mental and physical exhaustion that render you more likely to get sick.

CONCLUSION
Learning to manage stress will help you as a college student, a platoon leader, or in any walk of life.

Failing to manage your stress, on the other hand, will degrade your performance and could damage your health.
Consistently practicing stress management techniques, starting now, will help you in college and will also prepare you to handle the kinds of stress you will face as an Army leader. It will also equip you to help the Soldiers you lead deal more effectively with their own stress.

Thank you

BE POSITIVE !