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SUBJECT :FOREIGN TRADE&FOREIGN EXCHANGE TOPIC :STRESS MANAGEMENT
MEANING OF STRESS: Stress is the emotional and physical strain caused by our response to pressure from the outside world. Common stress reactions include tension, irritability, inability to concentrate, and a variety of physical symptoms that include headache and a fast heartbeat. Stress is your body's way of responding to any kind of demand. It can be caused by both good and bad experiences. When people feel stressed by something going on around them, their bodies react by releasing chemicals into the blood. These chemicals give people more energy and strength, which can be a good thing if their stress is caused by physical danger. But this can also be a bad thing, if their stress is in response to something emotional and there is no outlet for this extra energy and strength. This class will discuss different causes of stress, how stress affects you, the difference between 'good' or 'positive' stress and 'bad' or 'negative' stress, and some common facts about how stress affects people today. Stress Management for College Students Transitioning from high school to college can be quite overwhelming. There is a new level of independence and responsibility that accompanies the college experience. Students are responsible for managing challenging academic schedules, social activities, and tending to everyday chores such as laundry and keeping the dorm room tidy without the close help of parents and teachers. Although college is a great learning experience, we can’t ignore the immense pressure and stress that many students feel as a result of juggling multiple responsibilities. This is the reason that stress management for college students is so important. Learning the right stress relief techniques will help new and returning students deal with the dynamics of college life in a healthy way. The following stress management for college students techniques will make the college experience more manageable: Get enough sleep. Between studying long hours for tests and writing term papers, sleep may be low on your list of priorities. However, sleep is necessary if you want to be able to concentrate and retain the information you are learning
in class. Getting at least 8 hours of sleep each night will give your body and mind the rest it needs before you start the work cycle again the next day. Time management. Stress often results from feeling overwhelmed with academic and social responsibilities. Learning good time management skills will enable you to balance work and play in a way that is less stressful. Examples of time management techniques include scheduling time for homework and studying, prioritizing assignments, and scheduling time for fun activities. Get organized. Clutter and disorganization can cause stress. You may get stressed looking for homework assignments, books and other important items that could easily be located if you were more organized. Organizing your coursework and your living space will not only help to reduce stress, but you will also gain a sense of control over your life. Exercise. Spend at least 30 minutes per day exercising. Exercise is great for your overall health, and it is a great way to relieve stress. Moving around and sweating speeds up your heart rate, gets your endorphins flowing, and can put you in a more relaxed state of mind. You don’t have to go to the gym to get your heart pumping – try playing volleyball or throwing a Frisbee outside on the college lawn. The main goal is to choose an activity that is fun. Be optimistic. Your attitude makes a huge difference in the way you experience college. If you spend your time feeling stressed and anxious about how overwhelming and challenging college is, then you are less likely to enjoy the experience. Instead, focus on the new skills and knowledge that you are gaining, the people you are meeting and how you are growing as a person. Maintain a positive attitude and realize that there is more to college than homework and exams. Focus on doing your best and having a great time. Stress management for college students is extremely important – it can mean the difference between students returning versus dropping out. TYPES OF STRESS: There are different kinds of stress that all of us go through especially during down moments and when problems arise. Once the feeling of stress starts to build up, the different functions and aspects of our body and personality are affected. So the symptoms at the onset of stress are manifested emotionally,
physically, and mentally. Let us identify and understand these kinds of stress and its effects on our lives.
Mental stress is the very basic or root of all symptoms and indications of stress. Our cognitive thinking is affected by mental stress. The mind is responsible for acknowledging stress as something good or bad. Once it decides on how it will perceive stress, the rest of the bodily functions respond to it. Mental stress is a disturbance or disruption of the logical and rational way of thinking.
A person who is mentally stressed cannot think properly and is not able to gain concentration. Constant worrying is an indication, too. Say, a boss who needs to make a decision whether to retain or terminate a poorly performing employee will feel mentally pressured because of the decision-making. Mental stress can be good sometimes especially if you are pressured to do something or you have to think of a sound solution to a problem.
Emotional stress is a product of mental pressure and tension. The emotional symptoms manifest according to the mental symptoms. For example, if you worry which is a condition of the mind, it follows that you would feel anxious and uncomfortable. If you experience racing thoughts and lack of concentration, you tend to become restless and panicky.
When the mind is confused and perplexed, the person becomes irritable and short-tempered. You become in a shocked state when the mind goes blank, too. Emotional stress is also manifested through nervousness and a feeling of
loneliness. Both mind and feelings are heavy to control and handle especially during moments of stress.
Mental and emotional symptoms directly affect the physical aspect of the person. Physical stress pertains to the physical reaction or response of the body to the causes of stress and the other symptoms. The different body systems and functions, particularly the nervous and cardiovascular functions, are affected. Breathing difficulties happen such as shortness of breath. Stress Management Techniques
Do you have an arsenal of stress management techniques you can draw from when facing a ressful situation? If not, you need them! You cannot completely avoid stress; it is a part of life. But with the proper stress reduction techniques, you can learn to manage the stress in your life. These are the top seven techniques for stress management. Read them, and practice them!
1. Acknowledge stress is good Make stress your friend! Based on the body’s natural “fight or flight” response, that burst of energy will enhance your performance at the right moment. I’ve yet to see a top sportsman totally relaxed before a big competition. Use stress wisely to push yourself that little bit harder when it counts most. 2. Avoid stress sneezers Stressed people sneeze stress germs indiscriminately and before you know it, you are infected too!
Protect yourself by recognising stress in others and limiting your contact with them. Or if you’ve got the inclination, play stress doctor and teach them how to better manage themselves. 3. Learn from the best When people around are losing their head, who keeps calm? What are they doing differently? What is their attitude? What language do they use? Are they trained and experienced? Figure it out from afar or sit them down for a chat. Learn from the best stress managers and copy what they do. 4. Practice socially acceptable heavy breathing You can trick your body into relaxing by using heavy breathing. Breathe in slowly for a count of 7 then breathe out for a count of 11. Repeat the 7-11 breathing until your heart rate slows down, your sweaty palms dry off and things start to feel more normal. 5. Give stressy thoughts the red light It is possible to tangle yourself up in a stress knot all by yourself. “If this happens, then that might happen and then we’re all up the creek!” Most of these things never happen, so why waste all that energy worrying needlessly? Give stress thought-trains the red light and stop them in their tracks. Okay so it might go wrong – how likely is that, and what can you do to prevent it? 6. Know your trigger points and hot spots Presentations, interviews, meetings, giving difficult feedback, tight deadlines… …. My heart rate is cranking up just writing these down! Make your own list of stress trigger points or hot spots. Be specific. Is it only presentations to a certain audience that get you worked up? Does one project cause more stress than another? Did you drink too much coffee? Knowing what causes you stress is powerful information, as you can take action to make it less stressful. Do you need to learn some new skills? Do you need extra resources? Do you need to switch to de-caf?
7. Burn the candle at one end Lack of sleep, poor diet and no exercise wreaks havoc on our body and mind. Kind of obvious, but worth mentioning as it’s often ignored as a stress management technique. Listen to your mother and don’t burn the candle at both ends! And those are the best stress management techniques I know! Learn them, use them and teach them, and be a great stress manager.
IMPACTS OF STRESS ON HEALTH:
Stress affects our basic physical, mental and emotional capabilities, and makes us feel unhappy and dissatisfied with ourselves. Its effects can be felt both in the short term and over the long term. In the short term the signs and symptoms of stress may not be that severe. You might suffer from anxiety, anxiousness and a lack of concentration. Sometimes people develop a phobia against things that is causing them mental and emotional turmoil. A person feels vulnerable and is unsure of his actions. This often results in alienation of the person from his friends or within an official circle. It is not uncommon that such things result in a complete shattering of a person’s confidence and capabilities. He becomes withdrawn and falls into acute depression. Suicidal intentions can also manifest themselves in such situations. Long term stress or chronic stress is extremely damaging to our body or mind. This is because most of the time we are unaware of the havoc chronic stress is causing. Over a period of time we start taking stress as part of our personality making it even more difficult to get rid of it. More than the physical impact of stress on our health it is the psychological aspects that are more traumatic. Almost 70-80% of people who report stress related problems suffer from intense psychological disorders. A common way to find out if we are stressed out or near burnout is by examining our sleep patterns. Any change in our sleep patterns can be associated with the functioning of our brain. With no rest, our mind tends to function overtime resulting in various sleep disorders. These are sleep apnea,
oversleeping and restless sleep in which case you wake up a number of times during the night and find going back to sleep difficult. Insomnia is a worst case scenario and requires immediate medical attention. Yogic experts and acupressure specialists believe that stress results when the energy channels of the body are blocked by negative feelings of hate, jealousy, revenge and dissatisfaction. This disrupts the energy flow causing emotional trauma. Sometimes the person feels spiritually bankrupt, and finds it difficult to deal with simple issues. A study of stress and its effect on children suffering from ADHD found that stress tends to intensify the ADHD symptoms to a great degree. Children suffering from ADHD inattentive type were found to more withdrawn and distracted. Their concentration and focusing ability were near minimal. Increased degree of carelessness and forgetfulness were also observed. In the case of children suffering from ADHD hyperactive type they were found to be more aggressive and sometimes even irrational. Other than that there was a marked increase in their impulsiveness and hyperactivity levels. Most people take to drinking or smoking as a means to relieve stress without realizing that they are adding to their problems. The best way to fight stress is through healthy exercise and organization of one’s life. One should also seek the emotional support of friends and family members to overcome the negative effects of stress.