Stress

management and
wellness

Student: Samarova Soliha

Received: Muratova Dilorom
 PLAN:

1. Understanding Stress
2. Recognizing Sources of Stress
3. Identifying Symptoms of Stress
4. The Impact of Stress on Wellness
 Understanding Stress

Stress is usually a reaction to

In today's fast-paced world, Stress is an automatic mental,
something we have control over or
stress has become a common physical and emotional response different aspects of our lives that
problem for many individuals. It difficult events. It is an inevitable we could potentially manage
can be caused by various sources part of everyone's lives. When used better. Anxiety is when feelings of
such as work pressure, positively it helps to grow, but worry do not have a clear cause or
relationship issues, and financial negative, long term stress can when the feelings are bigger or
worries. lesson your quality of life more disruptive than the situation
seems to warrant.
 Recognizing Sources of Stress
Stress is a common feeling
experienced by many
individuals due to various
sources such as work,
relationships, and lifestyle
choices. It can manifest in
physical symptoms like
headaches or stomach aches,
as well as emotional
symptoms like anxiety or
What are the some sources
irritability.
of your stress?
For some giving a
Recognizing the sources of presentation is stressful,
stress is crucial in managing some consider maintaining
it effectively. By identifying balance between work and
triggers such as work personal is really
deadlines, family conflicts, challenging.
or financial pressures,
individuals can take
proactive steps to avoid or
address these stressors
before they escalate and
impact their well-being.
Identifying Symptoms of Stress
To avoid stress, one must identify the
symptoms early and take proactive
steps. This may involve relaxation
techniques, time management, and
seeking professional help when needed.

Required to find answer to this question

How do you know when you are stressed
out?

Common sources of stress include work

pressure, relationship issues, financial
concerns, and major life changes.
Symptoms may manifest as irritability,
restlessness, and physical discomfort.
 Stress and Mental Health

Long-term stress increases the risk When under stress, your body’s
When stress becomes of mental health problems such as autonomic nervous system takes
overwhelming and prolonged, the anxiety and depression, substance control. This system regulates the
risks for mental health problems use problems, sleep problems, pain function of your internal organs, such
and medical problems increase. and bodily complaints such as as the heart, stomach, and intestines.
muscle tension.
Emotional Well-being and Stress
Being more emotional than usual.
Feeling overwhelmed or on edge.
Trouble keeping track of things or
remembering.

Trouble making decisions, solving

problems, concentrating, getting your
work done.
Using alcohol or drugs to relieve your
emotional stress.

Emotional well-being plays a major role

in stress management. It involves taking
care of our mental health, building
resilience, and nurturing positive
emotions to effectively cope with stress
and avoid its adverse effects.
 Replacing unhealthy coping strategies

01 02 03

These could include distracting When we simply look for

While most of us have at least ourselves without addressing constant distractions, we’re
one or two healthy ways to deal the underlying causes of that avoiding the problem altogether
with stress, most of us also stress, getting angry at other and not dealing with the cause
have a few coping strategies people, or using drugs and or trying out solutions. This only
that are less than healthy. alcohol to try and temporarily exacerbates the situation.
numb the stress.
 Effective Stress Management

01 02 03

By adopting healthy habits Stress is an inevitable part of Managing stress effectively

and making small lifestyle life and can stem from involves taking proactive
changes, it's possible to various sources such as work, steps to minimize its
minimize stress and prioritize relationships, or financial impact. This can be
wellness. This includes difficulties. It's important to achieved through regular
getting enough sleep, recognize the symptoms of exercise, practicing
maintaining a balanced diet, stress which can include relaxation techniques, and
and setting realistic goals for anxiety, irritability, and seeking support from
oneself. difficulty concentrating. friends, family, or
professionals.
Practicing 4 As

1
Avoid unnecessary stress

Learn how to say no.

2 Know your limits and stick to them .
Whether in your personal or professional
life , taking on more than you can handle is
great recipe for your stress.

Avoid people who stress you out.

If someone consistently causes stress in
3
your life, limit the amount of time you
spend with that person or end a
relationship.
 Alter the situation

To avoid stress, it is important to

engage in stress management
techniques. This can include
regular exercise, healthy eating,
Stress is a natural response
and relaxation practices like
to the demands of life. It can
meditation or deep breathing.
be caused by various factors
It's also important to prioritize
such as work pressures,
tasks and have a good work-life
family issues, and financial
balance.
problems. Symptoms may
include headaches, fatigue,
and irritability.
Coping strategies for stress are
essential for maintaining overall
wellness. These can include
seeking social support, setting
realistic goals, and learning to
say no when necessary. It's
crucial to focus on what can be
controlled and let go of what
cannot.
 Adapt to the stressor
Sources of stress can be
environmental, biological, or
psychological. Environmental
sources may include job
pressures or family conflicts.
To avoid stress, individuals Biological factors such as
01 genetics or illness can
can build resilience through
regular exercise, adequate contribute to stress.
sleep, and engaging in Psychological sources like
activities that bring joy and pessimism or negative self-
relaxation. Mindfulness talk can also increase stress
techniques, such as 02 levels.
Stress is a common emotion
meditation and deep
experienced by individuals
breathing, can help in
due to various sources such
managing stress.
as work, personal
Additionally, seeking social
relationships, and financial
support and professional
issues. Symptoms of stress
help can aid in coping with 03
include fatigue, anxiety, and
stress effectively.
difficulty concentrating. It is
important to recognize these
symptoms and address
stress through healthy
coping mechanisms.
 Accept the things you can't change

01 02 03

To avoid stress, practicing

Stress is a common problem
Symptoms of stress can include relaxation techniques,
that affects many people today.
headaches, fatigue, irritability, exercising regularly, and
It can come from various
and difficulty concentrating. It's maintaining a healthy lifestyle
sources such as work,
important to address these can be beneficial. Stress can
relationships, and financial
signs before they escalate. have detrimental effects on the
issues.
body if not managed effectively.
 Healthy Lifestyle Choices for Stress Management

One of the most effective

ways to avoid stress is to
make healthy lifestyle
choices. This includes
regular exercise, proper Try adding 15 minutes to
nutrition, adequate sleep, your sleep schedule each
and practicing relaxation night until you find the
techniques such as amount that keeps you
meditation and yoga. By energized the whole day.
incorporating these habits Most people need 8 to 9
into your daily routine, you hours of sleep each night.
can significantly reduce the
impact of stress on your
overall well-being. Sleep. Do you find it difficult to get out of bed?
Do you have a hard time remembering things
and concentrating at work or school? Do you
fall asleep the moment your head hits the
pillow? If so, you might be sleeping too little.
 Mindfulness and Stress Reduction

01 02 03

To avoid stress, individuals

can practice mindfulness
and stress reduction Symptoms of stress can Stress is a common phenomenon
techniques. Mindfulness manifest in physical, that affects individuals in various
involves being present in emotional, and behavioral aspects of their lives. The sources
the moment and focusing symptoms. These may include of stress can be internal or
on breathing, while stress headaches, fatigue, irritability, external, including work pressure,
reduction techniques difficulty sleeping, and changes family issues, and financial
include exercise, relaxation, in eating habits. troubles.
and seeking support from
others.
 Physical Activities for Stress Relief

01 02 03

Physical activities are a great

Thirty to sixty minutes of way to relieve stress and improve
exercise each day helps reduce overall wellness. Exercise
Doing cardiovascular exercises
stress and promotes numerous releases endorphins, which can
especially brisk walking or running
health benefits. To save time and help reduce feelings of stress and
provides the whole body with good
be efficient with exercise, set an anxiety. Engaging in activities like blood circulation.
alarm and go with a friend or walking, yoga, or dancing can be
family member. effective for managing stress and
promoting relaxation.
 Balancing Work and Life to Reduce Stress

Work-life balance is adjusting

your day-to-day activities to Balancing work and life is
achieve a sense of balance essential in reducing stress.
between work life and This can be achieved by
personal life. setting boundaries,
prioritizing tasks, practicing
mindfulness, and engaging in
activities that promote
relaxation and well-being.
Taking proactive steps to
manage stress can lead to a
healthier and more balanced
life.
Set goals around what you
value highly
Manage your time
effectively—review job
activities, priorities and
success factors
 Preventing Burnout and Exhaustion

01 02 03

To avoid burnout and Stress is a common part of Common symptoms of

exhaustion, it is essential to life and can come from stress include fatigue,
practice healthy coping various sources such as work, headaches, irritability, and
mechanisms such as family, and relationships. It trouble sleeping. It is
exercise, mindfulness, and can manifest in physical and important to recognize
setting boundaries. emotional symptoms, these signs early and take
Prioritizing self-care and affecting overall well-being. steps to manage stress
seeking support are crucial in effectively.
maintaining overall wellness.
Time Management for Stress Reduction

Limit time you spend watching shows and

videos and surfing the internet. Finish an
1 important task first and then do something
to reward yourself. Try to work in intervals:
work for 60 to 90 minutes and then take a
10-minute break.
Time management plays a significant role
in reducing stress. By effectively allocating
time for different tasks, individuals can
2 create a structured routine that minimizes
the feeling of overwhelm. It is essential to
set realistic goals, delegate tasks, and
practice self-care activities to maintain a
healthy work-life balance and reduce stress
levels.
Think about what you have to accomplish
in the near future, and come up with an
action plan to guide you through the
3
workload with minimal stress. Don’t let
important tasks build up because they’ll be
more stressful to handle in a time-
crunched situation.
 Role of Social Support in Stress Management

01 02 03

To manage stress, one can

cultivate social support by
building positive Common symptoms of stress
relationships with friends, include irritability, anxiety, Stress is a natural reaction to the
family, and colleagues. This muscle tension, and difficulty in demands of daily life. It can be
can provide emotional concentrating. It can also lead caused by various factors such as
support, practical to physical health problems work pressure, personal
assistance, and a sense of such as high blood pressure relationships, and financial issues.
belonging, ultimately and weakened immune system.
reducing the impact of
stress on overall well-being.
 Hobbies and Leisure to Alleviate Stress

To prevent or manage stress,

it is important to incorporate
activities that promote
relaxation and well-being.
Engaging in hobbies such as
01 painting, gardening, or
cooking can provide a much-
Leisure activities also play a needed escape from daily
vital role in alleviating stress stressors and help restore
by encouraging mindfulness inner peace.
and creativity. Activities like
02
yoga, meditation, or listening
to music can help calm the Stress is a common
mind and body, reducing the experience for many people
negative impact of stress on and can be triggered by
overall health. various sources such as
work, relationships, and
03
financial problems. It
manifests through physical
and emotional symptoms like
headaches, fatigue, and
irritability.
Thank you for your
attention