Social media addiction

• With our phones now being an accessory in our everyday lives,

social media has started to contribute to our mental health.
• In today’s world, many of us rely on social media platforms
such as Facebook, Twitter, Snapchat, YouTube and Instagram to
find and connect with each other.
• While each has it’s benefits, it is important to remember that
social media can never be a replacement for real- world human
connection.
• It requires in-person connection with others to trigger the
hormones that alleviate stress and make you feel happier,
healthier and more positive.
• While many of us enjoy staying connected on social media,
excessive use can fuel feelings of anxiety, depression, isolation,
and FOMO.
 POSITIVE ASPECTS OF SOCIAL MEDIA
• Communicate and stay up to date
with family & friends around the world.
• Find new friends and communities;
network with other people who share
similar interests or ambitions.
• Raise awareness on important issues
• Seek or offer emotional support during tough times
• Find vital social connections, for example, if we live in a remote
area
• Find an outlet for our creativity and self-expression
• Discover sources of valuable information and learning
THE NEGATIVE ASPECTS OF SOCIAL MEDIA
 THE VICIOUS CYCLE OF UNHEALTHY SOCIAL
MEDIA USE
• Excessive social media use can create a negative self-perpetuating
cycle:

1. When we feel lonely, anxious or stressed, we use social media

more often- as a way to relieve boredom or feel connected to
others
2. Using social media more often, though, increases FOMO and
feelings of inadequacy, dissatisfaction, anxiety and isolation
3. in terms, these feelings negatively affect our mood and worsen
the anxiety and stress
4. These symptoms causes us to use social media even more, and
so the spiral continues.
 MODIFYING SOCIAL MEDIA USE TO
IMPROVE MENTAL HEALTH
• Stop using your phones/computers after a certain
hour

• Leave your phone somewhere else

• Replace the habit with something else productive

• Move social apps to second screen

GAMING ADDICTION
 TYPES OF GAMING
• Online
• Offline
 ADVANTAGES OF GAMING

. Games can be intellectual where you

use clever strategies to beat other
people
• Improved reaction time and quick thinking as a result
of playing challenging games
• Improved eye hand co-ordination
• Games can be educational such as simulation of flight
or real life situation
• Games are fun
 DISADVANTAGES OF GAMING
• Isolating you from family and friends for many hours
• They can take lot of hours that could be spent
doing more productive activities
• Sleep disturbances
• Chronic back and neck pains
• Eye strain
• Aggression
• Difficulties in school and work
• Obesity as it do not need much physical activity
• addiction
 SOLUTIONS
• Set time limits and stick to them
• Practice outdoor activities
• Keep phones and other gadgets out of bedroom
• Do exercise daily
ROLE OF NUTRITION AND IN
STRESS MANGEMENT
• Healthy eating won’t get rid of stress in your life but will help
you respond well to stress.

• Stress can irritate the large intestine and can cause diarrhoea,
constipation, cramping and bloating.

• Emotional eating- eating for reasons other than hunger.

• One of its characteristic feature is that you’re focused on a

particular food which is a comfort food.

• This leads to poor food choices and more stress

 NUTRITION TIPS TO HANDLE STRESS
• Eat regularly during the day
• Increase the fiber content of your diet
• Take time to sit down and eat
• Enjoy the taste of food
• Cut down caffeine (coffee, cola, beverages)
• green leafy vegetables as a source of magnesium
• Nuts such as walnut, almonds, pistachios
• Flaxseeds and fish are good sources of omega 3 fatty
acids.
ROLE OF HYDRATION IN STRESS
MANAGEMENT
• The link between water and stress is well documented.

• All of our organs including brain need water to function

properly.

• Studies have shown that being just half a liter

dehydrated can increase your cortisol levels.

• Cortisol is a stress hormone. Staying in a good hydrated

status can keep your stress level down.
 DEEP BREATHING RELAXATION &
PROGRESSIVE MUSCLE RELAXATION
• Relaxation often is used as a
1. primary intervention for stress and headache, pain,
postsurgical distress, and
2. comprehensive intervention strategy for reduction in anxiety

• Relaxation therapy
1. Increases parasympathetic nervous system activity,
2. Thereby decreasing the opposing sympathetic nervous
system activity &
3. Decreasing arousal.
 DEEP BREATHING RELAXATION
• Begins by first teaching patients simple diaphragmatic
breathing, where they learn to breathe from their
diaphragms rather than their chests.

• Patients are asked to place one hand on the chest and

one on the diaphragm to assist in this process and

• Then to inhale slowly and deeply to the count of 4 or

5 and then to exhale to a similar count.
 PROGRESSIVE DEEP MUSCLE
RELAXATION (PDMR)
• Patients are taught to tense and relax various muscles in their
bodies

• Focusing on the differing physical states of tension and

relaxation

• Sequence of activities that involve tensing and relaxing each of

the identified muscles or muscle groups several times.

• For example, the PDMR script might include tensing and relaxing
both hands; both arms; the face; neck and shoulders; stomach;
both legs; and feet.
 PROGRESSIVE DEEP MUSCLE
RELAXATION (PDMR) CONTINUED….
• The act of tensing before relaxation serves to help patients
identify tension and facilitate relaxation.

• Many people are unaware of tension in their bodies,

particularly when they are chronically tense.

• In PDMR, tensing before relaxing helps people become

familiar with the sensations of tension and notice the
difference between feelings of tension and relaxation.

• PDMR sessions typically last 20 to 30 minutes

ROLE OF YOGA & EXERCISE IN
STRESS MANAGEMENT
 YOGA
• The term yoga is derived from a Sanskrit word yuj and means
“union” or a “method of spiritual union.” 
• It talks about union of mind and body.
•  According to Patanjali’s Sutras, yoga encompasses the following
eight aspects (limbs): yamas (ethical guidelines, abstinence from
immoral behavior), 
• niyamas (self-discipline),
•  asana (physical postures), 
• pranayama (breath control),
•  pratyahara (sensory withdrawal), 
• dharana (concentration),
•  dhyana (meditation),
•  samadhi (pure consciousness) 
 How does Yoga Helps in reducing stress
• Yoga practice reduces the stress hormone cortisol in the
body thus activating the calming response of autonomic
nervous system. Moreover, blood pressure remains under
control, feelings of stress, anxiety and fear become
moderate. In addition, yoga cures insomnia and boosts
immune system. 
• Regular Yoga practice leads to increase Hippocampal
volume which is seat of Learning & Memory and decrease in
Amygdala volume which is seat of Emotional response .
Thus helpful in mitigating stress.
Various Asanas for Managing Stress

• UTTANASANA
• ADHO MUKHA SHAVASNA
• PASCHIMOTTANASANA
• BALASANA
• SHAVASANA
UTTANASANA
ADHO MUKHA SHAVASNA
PASCHIMOTTANASANA
BALASANA
SHAVASANA
 Exercise
• Exercise is a planned, structured and repetitive
body movement done to improve or maintain
physical fitness.

• It includes a wide range of activities from simple

walking to running, lifting weights, playing
basketball and other fitness activities that get
your heart pumping.
 How does Exercise Helps in reducing stress
• Exercise leads to surge in positivity and confidence because of
endorphins released in their body during the activity.

•  Activates the sympathetic branch of autonomic nervous system.

It’s not only beneficial for improved memory functioning and
cognitive activity but also for generating new brain cells as brain
releases Brain Derived Neurotopic Factor (BDNF) during vigorous
Exercise.

• Doing 30 minutes or more of Exercise a day for 3-5 days in a

week may significantly improve depression or anxiety symptoms.
 What is exam stress?
• Exam stress is a feeling of
pressure that many young people
feel coming up to exam time.

• It usually occurs during

the revision period before
exams and immediately before
the exams.
 What factors contribute to exam stress?
Physical And
Emotional Pressure
•The physical factor can lead
to trauma, injury, sickness,
etc.
•While emotional stress
gives rise to anxiety and
tension. Examination stress
can lead to headache,
Insomnia, Loss of appetite,
loss of concentration, 
panic attacks, Self-harming
behaviour and Depression.
External And
Internal Pressure
Fear of failure
•Most of the time students are •Many students worry
pressurized by their parents and
teachers to do well in the exam.  about failing an exam,
•High expectations from their near which can lead to feelings
and dear ones can be the reason for
causes of exam stress. 
of stress and anxiety. 
•This fear can be especially
•But at times students are not
stressed by their parents or teachers, acute for students who
rather the causes of exam stress is
built within them. struggle with a particular
•If a student is always determined to subject or who have had
score good marks, the fear of not
scoring enough can lead to 
difficulty with exams in
stress and tension. the past.
 Irritability or
Difficulty sleeping
anger

Nervousness or Difficulty
anxiety concentrating
Symptoms

Depression or Headaches
hopelessness

Loss of appetite Stomach aches

 Tips to managing exam stress
Plan your Schedule your Do the Difficult
Study Subjects Subject First

Take Disciplined Avoid Take right

Action Distractions amount of Rest

Talk with your

Focus on Have a Positive
Parents/Teacher
Health/Food Attitude
s
Change Your Reduce Usage
Lifestyle Of Gadgets

Time Physical
Management Activities
• All individuals , well and ill require adequate
sleep time.

• Sleep deprivation adversely affects

health ,personal well-being and quality of life.

• Sleep hygiene is the term used to describe

good sleep habits.
 Sleep Sleep when Get up and
routine  sleepy try again.

Avoid caffeine Avoid Bed is only

and nicotine alcohol for sleeping

Sleep
No naps rituals
9. BATH TIME: 1-
2 HOUR BEFORE
10. NO CLOCK 11. USE A
BEDTIME. WATCHING SLEEP DIARY

12. 13. EAT 14.THE

EXERCISE RIGHT RIGHT SPACE

15.RELAXATION
THERAPY: YOGA,
MEDITATION,
BREATHING EXERCISE.