STRESS MANAGEMENT

ESTRELLA D. BRIGOLE Chief Regional Training Unit DSWD Field Office XI

COPING WITH STRESS

Stress

can be managed. Recognizing the stress and stressors and their responses to these is already a sign of coping. Coming to the stress management session is also coping. We can reduce excessive stress.

STRESS MANAGEMENT APPROACH

You

are the central character in the drama. You will be the focus of change. Do not under rate yourself. Dont feel inadequate because you seem to react more to stress than others around you.

PHYSICAL DESTRESSORS
Listen

to your body Healthy diet Sports Physical touch Muscle relaxation Avoiding unhealthy habits Adequate exercise

EXERCISE

Moving your whole body through space for at least 30 minutes. Exercise releases tension Lowers anxiety Outlet for frustration Regulates sleep and eating patterns Can attain strength, flexibility, and sense of control over your body.

EATING AND NUTRITION

Eat regular meals which are easy to digest. Liquids help digestion. Caffeine and alcohol can exaggerate mood swings and may prevent sleep. Examples are colas, coffee, tea, and chocolates.

ENERGY ABSORBING
Cleaning Cooking

Dancing
Games/Play Gardening

REST AND TIME OUT

Soothing and distracting Music Knitting Hot bath Puzzles Reading

FOCUSED RELAXATION AND SPIRITUAL DIMENSION

Prayer
Meditation Praise Worship Singing

spiritual

songs Dancing for the Lord

SOCIAL

Sharing with a friend Support groups Socializing Entertaining Helping Others Community Involvement Balanced Life Good communication ability

EMOTIONAL

Releasing emotions laugh, cry Developing real intimacy Learning how to switch off Solitude, space Taking time out Creative hobbies Music Talking about problems

INTELLECTUAL DEVELOPMENT

Clarification of priorities Proper Planning Realistic Goal Setting Delegation of Work Learning to Say No Adjusting to Reality

OTHER WAYS OF MANAGING STRESS

Be aware of yourself Accept yourself, forgive yourself, improve self-esteem Behavior modification Be aware of the existence of stress do not ignore it Do not repress feelings express it honestly but kindly Manage your time and money

OTHER WAYS OF MANAGING STRESS

Develop basic problemsolving skills Try to resolve conflicts with others Share your problems with a friend of confidante Build supportive relationship Improve inter-personal communication

OTHER WAYS OF MANAGING STRESS

Develop

fun and humor Healthy self-talk Progressive muscle relaxation/ Love massage

CHRISTIAN WAYS TO REDUCE STRESS

Pray Go

to bed on time. Get up on time so you can start the day unrushed. Say NO to projects that wont fit into your time schedule, or that will compromise your mental health.

 Delegate

tasks to capable others. Simplify and un-clutter your life. Less is more. (Although one is often not enough, two are often too many. Allow extra time to do things and to get to places.

 Pace

yourself. Spread out big changes and difficult projects over time; dont lump the hard things all together. Take one day at a time. Separate worries from concerns. If a situation is a concern, find out what God would have you do and let go of the anxiety. If you cant do anything about a situation, forget it.

 Live

withy our budget; dont use credit cards for ordinary purchases. Have backups; an extra car key in your wallet, an extra house key buried in the garden, extra stamps, etc. K.M.S. (Keep Mouth Shut). This single piece of advice can prevent an enormous amount of trouble. Do something for the Kid in You everyday.

 Carry

a Bible with you to read while waiting in line. Get enough rest. Eat right. Get organized so everything has its place. Listen to a tape while driving that can help improve your quality of life.

 Write

down thoughts and inspirations. Everyday, find time to be alone. Having problems? Talk to God on the spot. Try to nip small problems in the bud. Dont wait until its time to got o bed to try and pray. Make friends with Godly people. Keep a folder of favorite scriptures on hand.

 Remember

that the shortest bridge between despair and hope is often a good Thank you Jesus. Laugh Laugh some more! Take your work seriously, but not yourself at all. Develop a forgiving attitude (most people are doing the best they can).

 Be

kind to unkind people (they probably need it the most). Sit on your ego. Talk less; listen more. Slow down. Remind yourself that you are not the general manager of the universe.

 Every

night before bed, think of one thing youre grateful for that youve never been grateful for before. GOD HAS A WAY OF TURNING THINGS AROUND FOR YOU. If God is for us, who can be against us? (Romans 8:31)

THANK YOU
GOD BLESS!!!