LESSON 1.

7 STRESS MANAGEMENT

STRESS
MANAGEMENT

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

LEARNING GOAL:
This lesson aims to prepare the participants
on how to recognize and identify sources of
stress, and manage stress by taking charge of
the way they deal with their problems with a goal
of balancing life and enhancing positive
experience.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

LEARNING OBJECTIVES:
• Discuss what “stress” and “stress
management” means;
• Identify the causes of stress;
• Identify the effects of stress on our lives; and
• Discuss strategies to cope with stress.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

STRESS
 Is a positive motivating force which affects the
person throughout their lives.
 According to the psychologist stress is simply a
reaction to a stimulus that disturbs our physical
or mental equilibrium. In other words, it's an
omnipresent part of life.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

STRESS
 The way human beings react both physically
and mentally to changes, events, and situations
in their lives. People experience stress in
different ways and for different reasons

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

STRESS MANAGEMENT
Refers to the wide spectrum of techniques
and psychotherapies aimed at controlling a
person’s level of stress. It is the proper way of
handling great pressure, force and changes
which stabilize the person.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

DIFFERENT WAYS OF STRESS

MANAGEMENT

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

TWO KINDS OF STRESS

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

POSITIVE STRESS
Positive stress is called Eustress. It can help
the person to survive in a demanding situation
and give an extra burst of adrenaline to help you
accomplish goals and meet deadlines. Eustress
provides mental alertness, motivation, and
efficiency. Eustress can increase self-esteem.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

Positive example of stressor

a. Planning a wedding
b. Having a baby
c. Buying your first home
d. Purchasing your dream car
e. Getting promoted at work

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

Positive example of stressor

f. Finding your true love
g. Getting in touch with an old friend
or lost relative
h. Taking a placement exam
i. Going on vacation
j. Landing your dream job

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

NEGATIVE STRESS/DISTRESS
Negative stress is usually the outcome of a
poor attitude towards a stressor (being reactive),
poor time management practices, and failing to
prioritized one’s activities.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

Negative example of stressor

a. Family Problem
b. Death of loved one - significant changes in
one's life
c. Rejection
d. Health Problem
e. Danger

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

Negative example of stressor

f. Threat
g. Negative news
h. Money Problem

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

POLICE STRESS
The pressure of law enforcement put the
police officers at risk for high blood pressure,
insomnia, increased levels of destructive stress
hormones, heart problems, Post-Traumatic
Stress Disorder (PSTD) and suicide. What are
the common Police Stress that they might
encounter?
CRIMINAL INVESTIGATION COURSE (CIC)
 LESSON 1.7 STRESS MANAGEMENT

Sources of Stress that Police

Officers Encounter

1. Demanding Superior Officer

2. Increased responsibility
3. Multi-tasking
4. Meeting deadlines

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

Sources of Stress that Police

Officers Encounter

5. Financial pressures
6. Job changes
7. Media
8. Constant exposure to people suffering distress
and pain.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

Sources of Stress that Police

Officers Encounter

9. Threats to an officer’s safety or health

10.The responsibility of protecting the lives of
citizens
11.Having to be in control of emotions even
when provoked

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

Sources of Stress that Police

Officers Encounter

12.The inconclusive nature of police work.

13.Not conducive work area.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

QUESTIONS:
• Are you experiencing Stress right now?
• Can you describe it?
• How did you manage your stress?

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

CAUSES OF STRESS
1. HEALTH-if you have a chronic illness such as
heart disease, diabetes, etc.
2. EMOTIONAL PROBLEMS- if you have an
anger that you can’t express, depression,
grief, guilt, or low self-esteem.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

CAUSES OF STRESS
3. RELATIONSHIPS-if you are having problems
with your relationships or feeling lack of
friends or support in your life.
4. MAJOR LIFE CHANGES-such as dealing
with death or loss of a loved one, losing your
job, getting married, or moving to a new
place.
CRIMINAL INVESTIGATION COURSE (CIC)
 LESSON 1.7 STRESS MANAGEMENT

CAUSES OF STRESS
5. FAMILY-such as having a child, teen or other
family member who is under stress or taking
care of your love one who have an illness.
6. JOB-being unhappy with your work or finding
your job too demanding can lead to chronic
stress.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

CAUSES OF STRESS
7. UNEMPLOYMENT-losing your job or not
being able to find work can also add to your
stress level.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

EFFECTS OF STRESS ON OUR

BODY

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

EMOTIONAL SYMPTOMS
1. Becoming easily agitated, frustrated, and
moody
2. Feeling overwhelmed, like you are losing
control or need to take control
3. Having difficulty relaxing and quieting your
mind

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

EMOTIONAL SYMPTOMS
4. Low self-esteem, lonely, worthless, and
depressed
5. Avoiding others
6. Mood swings

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

PHYSICAL SYMPTOMS
1. Low energy
2. Headaches

3. Upset stomach, including diarrhea,

constipation, and nausea

4. Aches, pains, and tense muscles

5. Chest pain and rapid heartbeat

6. Insomnia

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

PHYSICAL SYMPTOMS
7. Frequent colds and infections

8. Loss of sexual desire and/or ability

9. Nervousness and shaking, ringing in the ear,

cold or sweaty hands and feet

10.Dry mouth and difficulty swallowing

11.Clenched jaw and grinding teeth

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

BEHAVIORAL SYMPTOMS
1. Poor ability to concentrate
2. Eating more or less
3. Sleeping too much or too little
4. Isolating yourself from others
5. Procrastinating or neglecting responsibilities
6. Using alcohol, cigarettes, or drugs to relax

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

BEHAVIORAL SYMPTOMS
7. Nervous habits (e.g. nail biting, pacing)
8. Irritability
9. Disruptive eating patterns (overeating or
under eating)
10.Harsh treatment of others
11.Compulsive shopping.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

STRATEGIES IN COPING
STRESS
Managing stress refers to the specific
ways of perceiving, interpreting and acting in the
face of stressors that minimize their threats and
lessen the degree of negative arousal evoked.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

WAYS OF RELEASING STRESS

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

Make a self-assessment check/

Know your personality.
The emphasis is on personality as a
general predisposition to respond in particular
ways, the over-all approaches to life and the
degree to which they express self-determination,
clarity about values, priorities, personal
competence and an ability to have a meaningful
CRIMINAL INVESTIGATION COURSE (CIC)
 LESSON 1.7 STRESS MANAGEMENT

Make a self-assessment check/

Know your personality.
impact in the world all point to the critical role
played by personality in the stress process.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

Enhancement Awareness
Increasing the individual understanding of
the problems they are facing can reduce the
impact of stress, i.e. they should know the type
of stressors they will likely encounter in their
work and the physical and emotional effects
these stressors may have on them.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

Balance Life
a. Use of Time
b. Lifestyle
c. Nutrition
d. Supplements
e. Physical Activity

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

Peer counselling/
Social Support
a. Communication
b. Assertiveness
c. Interpersonal Relationships

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

Mind Body Techniques

a. Creative Relaxation
b. Relaxed Breathing
c. Progressive Relaxation
d. Creative Worrying
e. Self-talk

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

Unorthodox Therapies
a. Laughter
b. Aromatherapy
c. Regular Cleansing
d. Touch-Massage-Acupressure
e. Color
f. Music

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

Effective Stress Management

practices include the following:
1.Eat three meals a day.
2.Avoid sugar, salt, minimal fat and processed
white flour in your diet.
3.Pursue a regular program of physical exercise
on other leisure activities.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

Effective Stress Management

practices include the following:
4. Form new friendships and maintain old ones.
5. Get enough sleep each night (six to eight
hours).
6. Practice abdominal breathing and relaxation.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

Effective Stress Management

practices include the following:
7. Schedule time and activities for yourself, by
yourself and schedule the same to spend w/
others socially.
8. Stop smoking.
9. Limit your alcohol and caffeine intake.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

Effective Stress Management

practices include the following:
10.Pace yourself and allow for an even flow of
demands.
11.Identify and accept emotional needs
12.Recognize early warning signs of stress.
13.Alleviate time and energy to allow for outside
interests and stimulation.
CRIMINAL INVESTIGATION COURSE (CIC)
 LESSON 1.7 STRESS MANAGEMENT

Effective Stress Management

practices include the following:
14.Take appropriate dietary supplements if needed.
15.Avoid self-medications.
16.Take one thing at a time.
17.Give in once in a while.
18.Talk out your worries.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

Effective Stress Management

practices include the following:
19.Make yourself available.
20.Learn to accept things you cannot change.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

The Seven A’s of dealing with

Stressful Situations

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

AWARENESS
APPROACH
ATTITUDE

ADAPTABILITY
ASSERTIVENESS

ALMIGHTY ACCEPTANCE

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

AWARENESS
a. Recognizing sources of stress/stressors
b. Perceived threats
c. Physical, Psychological and Behavioral
Manifestation

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

APPROACH
a. Deal or No Deal (Fight or Flight Situation)
b. An attempt/struggle to cope with stress/
stressors.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

ATTITUDE
When attitudes are right, there is no barrier
we cannot cross, no dreams we cannot realize,
no goals we cannot achieve and no challenges
we cannot overcome.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

ADAPTABILITY
a. Know your limitations
b. Create alternatives

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

ASSERTIVENESS
a. Courage to say “no”
b. Able to express feelings of displeasure
c. Able to give corrective feedbacks
d. Able to give compliments and recognitions
directly

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

ACCEPTANCE
a. Let us not offer resistance to life, to accept is
to triumph over circumstances.
b. If you cannot change, accept things as they
are without remorse.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

ALMIGHTY
a. Release your life to our Creator, set deeper
connection to the Almighty.
b. Recharge your heart and soul.

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

HAVE A STRESS-FREE DAY!!

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

PRACTICAL EXERCISES
Activity 1:
Get three pieces of short paper and write
down the following:
 The most important person to you
 Your Profession or Career
 Goals and Ambition

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

Activity 1:
• Fold the three pieces of paper and shake it in
a close container.
• Pick one piece then put it inside your pocket
• Pick another piece then tear it into small
pieces
• Open the last Paper

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

Activity 2:
Group yourselves into eight
Step 1: Instruct your members to Raise their
Right Hand
Step 2: Hold the Right Hand of the person in
front of you

CRIMINAL INVESTIGATION COURSE (CIC)

 LESSON 1.7 STRESS MANAGEMENT

Activity 2:

Step 3:Hold the Left Hand of any from your

group.
Step 4: Try to form a Circle.

CRIMINAL INVESTIGATION COURSE (CIC)