FACULTY OF FOREIGN LANGUAGES

CHAIR OF ENGLISH LANGUAGE TEACHING HEAD OF A CHAIR- A.LALABEKYAN

FACULTY OF PSYCHOLOGY AND PSYCHOLOGICAL CONSULTANCY

Instructor: Metaqsya Darabyan

Student: Srbuhi khachibabyan
Subject: Stress management

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 What is stress management?

It may seem like there’s nothing you can do about stress. The bills won’t stop
coming, there will never be more hours in the day, and your work and family
responsibilities will always be demanding. But you have a lot more control than you
might think.
If you’re living with high levels of stress, you’re putting your entire well-being at
risk. Stress wreaks havoc on your emotional equilibrium, as well as your overall physical
and mental health. It narrows your ability to think clearly, function effectively, and enjoy
life.
Effective stress management helps you break the hold stress has on your life, so
you can be happier, healthier, and more productive. The ultimate goal is a balanced life,
with time for work, relationships, relaxation, and fun—and the resilience to hold up
under pressure and meet challenges head-on. But stress management is not one-size-
fits-all. That’s why it’s important to experiment and find out what works best for you.
Left unmanaged, stress, regardless of its type or source, can result negative
physical and mental health consequences. Just as it is helpful to recognize both the
types and sources of stress and the signs and symptoms of stress reactions, it is helpful
to be informed about effective strategies and techniques for managing stress.
Because stress affects us both physically and mentally, it is important to manage
stress management with a balanced and blended approach. General recommendations
for active stress management include a range of different behaviors. The concept of
active stress management is based on the idea that stress management activities
should begin before an individual begins to experience the signs and symptoms of
stress, and be ongoing.

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 GENERAL STRESS MANAGEMENT GUIDANCE

Proper nutrition is always important, but in remote locations is a challenge as to

both the content and timing of healthy balanced meals. Skipping meals, forgetting to
drink fluids, and overdoing on sugar, fatty snacks and alcohol can create nutritional
stress. Attention to healthy eating is critical to maintaining physical and mental health,
as well as tolerating and managing stress.
Relaxation and healthy pleasures are individually chosen to meet individual
needs for time out and a brief shift of focus away from the demands of work. Music,
games, cooking for pleasure, and contact with nature are sources of relaxation for many
people. Activities like those above allow people to restore themselves and manage
stress at the same time.
Physical exercise is a key to remaining strong and healthy, as well as to relieving
tension. Even twenty minutes each day of physical activity that involves the whole body
and raises respiration and heartbeat, will have benefits.
Physical and mental fitness go together. The qualities of strength, flexibility and
reliability in one’s physical being translate to mental attitudes as well. Twenty minutes is
a small investment for a significant improvement in energy and well- being. Sleep
requirements vary among individuals, but demands of field work can lead to fatigue and
exhaustion unless monitored. Individuals are responsible for keeping themselves
adequately rested. Despite changes in life-style while in the field, it is important to try to
establish routines that allow for adequate sleep as well as periodic rest at, near or away
from work sites. Here are some steps managing the stress.

Tip 1: Identify the sources of stress in your life

Stress management starts with identifying the sources of stress in your life. This
isn't as straightforward as it sounds. While it's easy to identify major stressors such as
changing jobs, moving, or going through a divorce, pinpointing the sources of chronic

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stress can be more complicated. It's all too easy to overlook how your own thoughts,
feelings, and behaviors contribute to your everyday stress levels.
Sure, you may know that you're constantly worried about work deadlines, but
maybe it's your procrastination, rather than the actual job demands, that is causing the
stress.
To identify what's really stressing you out, look closely at your habits, attitude,
and excuses:
• Do you explain away stress as temporary (“I just have a million things going on
right now”) even though you can’t remember the last time you took a breather?
• Do you define stress as an integral part of your work or home life (“Things are
always crazy around here”) or as a part of your personality (“I have a lot of nervous
energy, that’s all”)?
• Do you blame your stress on other people or outside events, or view it as entirely
normal and unexceptional?
Until you accept responsibility for the role you play in creating or maintaining it,
your stress level will remain outside your control.

Start a stress journal

A stress journal can help you identify the regular stressors in your life and the
way you deal with them. Each time you feel stressed, make a note of it in your journal or
use a stress tracker on your phone. Keeping a daily log will enable you to see patterns
and common themes. Write down:
• What caused your stress (make a guess if you’re unsure).
• How you felt, both physically and emotionally.
• How you acted in response.
• What you did to make yourself feel better.

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Tip 2: Cut out unhealthy ways of dealing with stress

Many of us feel so stressed out, we resort to unhealthy and unproductive ways to

cope. A lot of these unhelpful strategies can temporarily reduce stress, but in the long
run, they actually cause even more damage:
• Smoking, drinking too much, or using drugs to relax.
• Bingeing on junk or comfort food.
• Zoning out for hours in front of the TV or phone.
• Withdrawing from friends, family, and social activities.
• Sleeping too much.
• Filling up every minute of the day to avoid facing problems.
• Procrastinating.
• Taking out your stress on others (lashing out, angry outbursts, physical violence.

If your methods of coping with stress aren’t contributing to your greater emotional
and physical health, it’s time to find healthier ones that leave you feeling calm and in
control.

Tip 3: Practice the 4 A's of stress management

While stress is an automatic response from your nervous system, some stressors
arise at predictable times: your commute to work, a meeting with your boss, or family
gatherings, for example. When handling such predictable stressors, you can either
change the situation or change your reaction. When deciding which option to choose in
any given scenario, it's helpful to think of the four A's: avoid, alter, adapt, or accept.
Avoid unnecessary stress
It's not healthy to avoid a stressful situation that needs to be addressed, but you
may be surprised by the number of stressors in your life that you can eliminate.
Learn how to say “no.” Know your limits and stick to them. Whether in your
personal or professional life, taking on more than you can handle is a surefire recipe for
stress.

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 Avoid people who stress you out. If someone consistently causes stress in your
life, limit the amount of time you spend with that person, or end the relationship.
Take control of your environment. If the evening news makes you anxious, turn
off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to
the market is an unpleasant chore, do your grocery shopping online.
Avoid hot-button topics. If you get upset over religion or politics, cross them off
your conversation list. If you repeatedly argue about the same subject with the same
people, stop bringing it up or excuse yourself when it’s the topic of discussion.
Pare down your to-do list. Analyze your schedule, responsibilities, and daily tasks. If
you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.”
Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.
Alter the situation
If you can't avoid a stressful situation, try to alter it. Often, this involves changing
the way you communicate and operate in your daily life.
Express your feelings instead of bottling them up. If something or someone is
bothering you, communicate your concerns in an open and respectful way. If you don't
voice your feelings, resentment will build and the stress will increase.
Be willing to compromise. When you ask someone to change their behavior, be
willing to do the same. If you both are willing to bend at least a little, you'll have a good
chance of finding a happy middle ground.
Be more assertive. Don’t take a backseat in your own life. Deal with problems
head on, doing your best to anticipate and prevent them. If you’ve got an exam to study
for and your chatty roommate just got home, say up front that you only have five
minutes to talk.
Find balance. All work and no play is a recipe for burnout. Try to find a balance between
work and family life, social activities and solitary pursuits, daily responsibilities and
downtime.

Adapt to the stressor

If you can't change the stressor, change yourself. You can adapt to stressful
situations and regain your sense of control by changing your expectations and attitude.

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Reframe problems. Try to view stressful situations from a more positive perspective.
Rather than fuming about a traffic jam, look at it as an opportunity to pause and
regroup, listen to your favorite radio station, or enjoy some alone time.
Look at the big picture. Take perspective of the stressful situation. Ask yourself
how important it will be in the long run. Will it matter in a month? A year? Is it really
worth getting upset over? If the answer is no, focus your time and energy elsewhere.
Adjust your standards. Perfectionism is a major source of avoidable stress. Stop
setting yourself up for failure by demanding perfection. Set reasonable standards for
yourself and others, and learn to be okay with “good enough.”
Practice gratitude. When stress is getting you down, take a moment to reflect on
all the things you appreciate in your life, including your own positive qualities and gifts.
This simple strategy can help you keep things in perspective.
Accept the things you can't change
Some sources of stress are unavoidable. You can't prevent or change stressors
such as the death of a loved one, a serious illness, or a national recession. In such
cases, the best way to cope with stress is to accept things as they are. Acceptance may
be difficult, but in the long run, it's easier than railing against a situation you can't
change.
Don't try to control the uncontrollable. Many things in life are beyond our control,
particularly the behavior of other people. Rather than stressing out over them, focus on
the things you can control such as the way you choose to react to problems.
Look for the upside. When facing major challenges, try to look at them as
opportunities for personal growth. If your own poor choices contributed to a stressful
situation, reflect on them and learn from your mistakes.
Learn to forgive. Accept the fact that we live in an imperfect world and that
people make mistakes. Let go of anger and resentments. Free yourself from negative
energy by forgiving and moving on.
Share your feelings. Expressing what you're going through can be very cathartic,
even if there's nothing you can do to alter the stressful situation. Talk to a trusted friend
or make an appointment with a therapist.

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Tip 4: Get moving
When you're stressed, the last thing you probably feel like doing is getting up and
exercising. But physical activity is a huge stress reliever—and you don't have to be an
athlete or spend hours in a gym to experience the benefits. Exercise releases
endorphins that make you feel good, and it can also serve as a valuable distraction from
your daily worries.
While you'll get the most benefit from regularly exercising for 30 minutes or more,
it's okay to build up your fitness level gradually. Even very small activities can add up
over the course of a day. The first step is to get yourself up and moving. Here are some
easy ways to incorporate exercise into your daily schedule:
• Put on some music and dance around.
• Take your dog for a walk.
• Walk or cycle to the grocery store.
• Use the stairs at home or work rather than an elevator.
• Park your car in the farthest spot in the lot and walk the rest of the way.
• Pair up with an exercise partner and encourage each other as you work out.
• Play ping-pong or an activity-based video game with your kids.

Deal with stress with mindful rhythmic exercise

While just about any form of physical activity can help burn away tension and
stress, rhythmic activities are especially effective. Good choices include walking,
running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose,
make sure it's something you enjoy so you're more likely to stick with it.
While you're exercising, make a conscious effort to pay attention to your body
and the physical (and sometimes emotional) sensations you experience as you're
moving. Focus on coordinating your breathing with your movements, for example, or
notice how the air or sunlight feels on your skin. Adding this mindfulness element will
help you break out of the cycle of negative thoughts that often accompanies
overwhelming stress.

Tip 5: Connect to others

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 There is nothing more calming than spending quality time with another human
being who makes you feel safe and understood. In fact, face-to-face interaction triggers
a cascade of hormones that counteracts the body's defensive “fight-or-flight” response.
It's nature's natural stress reliever (as an added bonus, it also helps stave off
depression and anxiety). So make it a point to connect regularly—and in person—with
family and friends.
Keep in mind that the people you talk to don't have to be able to fix your stress.
They simply need to be good listeners. And try not to let worries about looking weak or
being a burden keep you from opening up. The people who care about you will be
flattered by your trust. It will only strengthen your bond.
Of course, it's not always realistic to have a pal close by to lean on when you feel
overwhelmed by stress, but by building and maintaining a network of close friends you
can improve your resiliency to life's stressors.

Tips for building relationships

1. Reach out to a colleague at work.

2. Help someone else by volunteering.
3. Have lunch or coffee with a friend.
4. Ask a loved one to check in with you regularly.
5. Accompany someone to the movies or a concert.
6. Call or email an old friend.
7. Go for a walk with a workout buddy.
8. Schedule a weekly dinner date.
9. Meet new people by taking a class or joining a club.
10. Confide in a clergy member, teacher, or sports coach.

Tip 6: Make time for fun and relaxation

Beyond a take-charge approach and a positive attitude, you can reduce stress in
your life by carving out “me” time. Don't get so caught up in the hustle and bustle of life

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that you forget to take care of your own needs. Nurturing yourself is a necessity, not a
luxury. If you regularly make time for fun and relaxation, you'll be in a better place to
handle life's stressors.
Set aside leisure time. Include rest and relaxation in your daily schedule. Don’t
allow other obligations to encroach. This is your time to take a break from all
responsibilities and recharge your batteries.
Do something you enjoy every day. Make time for leisure activities that bring you
joy, whether it be stargazing, playing the piano, or working on your bike.
Keep your sense of humor. This includes the ability to laugh at yourself. The act of
laughing helps your body fight stress in a number of ways.
Take up a relaxation practice. Relaxation techniques such as yoga, meditation,
and deep breathing activate the body's relaxation response, a state of restfulness that is
the opposite of the fight or flight or mobilization stress response. As you learn and
practice these techniques, your stress levels will decrease and your mind and body will
become calm and centered.

Tip 7: Manage your time better

Poor time management can cause a lot of stress. When you're stretched too thin
and running behind, it's hard to stay calm and focused. Plus, you'll be tempted to avoid
or cut back on all the healthy things you should be doing to keep stress in check, like
socializing and getting enough sleep. The good news: there are things you can do to
achieve a healthier work-life balance.
Don't over-commit yourself. Avoid scheduling things back-to-back or trying to fit
too much into one day. All too often, we underestimate how long things will take.
Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of
importance. Do the high-priority items first. If you have something particularly
unpleasant or stressful to do, get it over with early. The rest of your day will be more
pleasant as a result.

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 Break projects into small steps. If a large project seems overwhelming, make a
step-by-step plan. Focus on one manageable step at a time, rather than taking on
everything at once.
Delegate responsibility. You don't have to do it all yourself, whether at home,
school, or on the job. If other people can take care of the task, why not let them? Let go
of the desire to control or oversee every little step. You'll be letting go of unnecessary
stress in the process.

Tip 8: Maintain balance with a healthy lifestyle

In addition to regular exercise, there are other healthy lifestyle choices that can
increase your resistance to stress.
Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress,
so be mindful of what you eat. Start your day right with breakfast, and keep your energy
up and your mind clear with balanced, nutritious meals throughout the day.
Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide
often end with a crash in mood and energy. By reducing the amount of coffee, soft
drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll
sleep better.
Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide
an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the
issue at hand; deal with problems head on and with a clear mind.
Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling
tired will increase your stress because it may cause you to think irrationally.
Tip 9: Learn to relieve stress in the moment
When you're frazzled by your morning commute, stuck in a stressful meeting at
work, or fried from another argument with your spouse, you need a way to manage your
stress levels right now. That's where quick stress relief comes in.
The fastest way to reduce stress is by taking a deep breath and using your
senses—what you see, hear, taste, and touch—or through a soothing movement. By
viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music,

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tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus
yourself.
Of course, not everyone responds to each sensory experience in the same way.
The key to quick stress relief is to experiment and discover the unique sensory
experiences that work best for you.

SELF-HELP DO’S AND DON’TS

The following list of suggested “do’s and don’ts” are provided to help you get the
maximum benefit from critical incident stress management strategies.

DO’s
 Expect the incident to bother you
 Remind yourself that your reactions are normal
 Get plenty of sleep and rest
 Spend time with family, friends, and colleagues
 Maintain a balanced diet with minimum caffeine and sugar
 Exercise daily on a moderate basis Take time for leisure activities
 Learn as much as possible about critical incident stress
 Talk to trusted family, friend, counselor
 Minimize the use of alcohol and drugs Treat yourself especially well

DON’Ts
 Think you are going crazy
 Try to resist recurring thoughts, dreams or flashbacks Withdraw from family,
friends, colleagues

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  Think you are the only one who has been affected Drink alcohol excessively
 Abuse medication
 When helping others after a critical incident
 Listen carefully
 Spend time with the affected person
 Offer your assistance and listening ear
 Reassure them that they are safe and that their reactions are normal
 Help them with routine tasks like cleaning, cooking and caring for the family
 Allow them some private time
 Do not take their anger (or other feelings) personallyTell them you are sorry such
an event has happened and you want to understand and help them
 Call for help or support as soon as you feel you need it

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