We generally use the word "stress" when we feel that everything seems to have become too much - we are

overloaded and wonder whether we really can cope with the pressures placed upon us. Anything that poses a challenge or a threat to our well-being is a stress. Some stresses get you going and they are good for you - without any stress at all many say our lives would be boring and would probably feel pointless. However, when the stresses undermine both our mental and physical health they are bad. In this text we shall be focusing on stress that is bad for you. It may seem that theres nothing you can do about stress. The bills wont stop coming, there will never be more hours in the day and your career and family responsibilities will always be demanding. But you have more control than you might think. In fact, the simple realization that youre in control of your life is the foundation of stress management. Managing stress is all about taking charge: of your thoughts, emotions, schedule, and the way you deal with problems. Stress management starts with identifying the sources of stress in your life. This isnt as easy as it sounds. Your true sources of stress arent always obvious, and its all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that youre constantly worried about work deadlines. But maybe its your procrastination, rather than the actual job demands, that leads to deadline stress. As a teenager of this generation, of course I do have my own way on how to cope up with the stressors in my life. The following are as follows: 1. Alter the situation. If you cant avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesnt present itself in the future . Often, this involves changing the way you communicate and operate in your daily life. For me, expressing my own feelings instead of bottling them up is a better way to release stress. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you dont voice your feelings, resentment will build and the situation will likely remain the same.

2. Time Management. Poor time management can cause a lot of stress. When youre stretched too thin and running behind, its hard to stay calm and focused. But if you plan ahead and make sure you dont overextend yourself, you can alter the amount of stress youre under. 3. Adopt to the Stressor If you cant change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude. Try to view stressful situations from a more positive perspective. Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. 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. Focus on the positive. 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. 4. Accept the things you cant change Some sources of stress are unavoidable. You cant 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, its easier than railing against a situation you cant change. Dont 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. As the saying goes, What doesnt kill us makes us stronger. 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. 5. Make time for fun and relaxation Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, youll be in a better place to handle lifes stressors when they inevitably come. Healthy ways to relax and recharge are: a. b. c. d. e. f. g. h. i. j. Go for a walk. Spend time in nature Call a good friend. Sweat out tension with a good workout. Write in your journal. Take a long bath. Play with a pet. Get a massage. Listen to music. Watch a comedy. Dont get so caught up in the hustle and bustle of life that you forget

to take care of your own needs. Nurturing yourself is a necessity, not a luxury. Set aside relaxation time. Include rest and relaxation in your daily schedule. Dont allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.

6. Eat properly. Your body needs to be healthy, happy and properly fueled to help you tackle stress. Like it or not, stress is a bodily reaction to anything that disturbs its natural state, meaning that your body can have a profound effect on producing and relieving stress. Water has been shown to relieve stress. That's because a dehydrated body creates cortisol, a stress hormone. An under-hydrated body creates

stress to motivate the owner of the body to properly care for him/herself. Start decreasing caffeine and alcohol intake. In some cases, alcohol intake increases stress response in humans while being linked to substance dependency, a stressful condition itself. Caffeine is also responsible for raising stress levels, especially at work, so try to stick to water as a general rule. Eat a healthy breakfast and healthy snacks during the day. While there is some evidence that certain (bad) foods may cause stress, the overwhelming evidence is that certain (good) foods may relieve stress. Consider these options for a healthy diet that helps keep you stress-free:

Life can be stressful; sometimes you'll have to deal with ongoing stress positively. Stress can have a variety of causes such as family problems, job problems, financial difficulties, poor health, or even the death of someone close to you. It is important to recognize the causes (some stress is natural), take steps to deal with the root of the problem, and tackle the symptoms. Most importantly, don't battle stress alone ask for help from a friend and, if necessary, a professional.

Since everyone has a unique response to stress, there is no one size fits all solution to managing it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.

MISSION

VISION A premier university in historic Cavite recognized for excellence in the development of morally upright and globally competitive individuals.
Republic of the Philippines CAVITE STATE UNIVERSITY (CvSU) DON SEVERINO DE LAS ALAS CAMPUS Indang, Cavite
Cavite State University shall provide excellent, equitable and relevant educational opportunities in the arts, science and technology through quality instruction and relevant research and development activities. It shall produce professional, skilled and morally upright individuals for global competitiveness.

College of Nursing

COPING- UP WITH STRESS

Presented by: ANGUE, AILEEN T. BSN 3 2

Presented to: MR. ROLANDO ANTONIO, RN, MAN Clinical Instructor, Level III

JANUARY 23, 2013 In Partial Fulfillment of the Requirements in NURS 70B for the Degree Bachelor of Science in Nursing