Session 1: Self Management Skills – Stress Management

 Session 1: Self Management Skills – Stress Management

Self-Management Skills – It refer to our abilities to make choices, to control feelings, emotions, reactions and manage activities using time management and organization skills.

Self management broadly involves the following domains of skills:

i) Stress management  ii) Self Awareness       iii) Self-Motivation

iv) Set Goals                  v) Time Management          

Stress: It is our body-and mind’s response and reaction to challenging situations in our lives. It is our body’s way of reacting and getting prepared to deal with a situation and pressures it creates.

Advantage of stress: Stress in limited quantities motivates us to strive harder and get the best possible results.

Types:

1. Good Stress                         2. Bad Stress

 1. Good stress :-  It refers to the limited quantity of stress that helps one keep focused and motivated to do something.

E.g – a) Stress before the speech. Feeling like butterflies in stomach.

            b) Riding a roller coaster in an adventure park

            c) Going for paragliding

            d) Going for an interview

2. Bad Stress: It refers to a stress that is ongoing and does not lower down. When one can’t stop worrying and is unable to do the required things in normal way, it if bad stress. It is overwhelming and prevents one’s daily routine.

Symptoms: Lack of sleep, Loss or gain of appetite, heart problem, irritability, problems in focusing, weight gain or loss, memory loss, depression, etc.

Stress Management Techniques

1. Physical exercise – It helps us to boost up the production of our brain’s feel good neurotransmitter called endorphins.

[Note : Endorphins – They are our body’s feel good chemicals that are released in brain and help us cope with stress.

Domamine and Serotonin – They are other such feel good chemicals released in our body.

Cortisol- It is also called a stress hormone. It is released in our body when there are increased stress levels.]

2. Healthy diet and Lifestyle – It increases mind and body power.

3. Yoga – It is the controlled breathing meditation, physical asanas and stretching that brings mind, body and spirit together.

4. Meditation – It helps to relaxed inside and outside and clears our mind of all thoughts.

5. Holidaying and vacation – It lowers stress levels and controls cortisol in our body.

Emotional Intelligence – Emotional Intelligence means understanding and managing your own emotions, and also understanding and responding to the emotions of others. It helps us communicate better, reduce stress, and build strong relationships.

·  Perceive Emotions – Notice emotions in yourself and others.

·  Facilitate Thoughts – Use emotions to help you think and solve problems.

·  Understand Emotions – Know why emotions happen and how they change.

·  Manage Emotions – Control and express emotions in a healthy way.