Group: 243. 21 Teacher: Ahmadova Khoshgadam

Faculty:GNMF
Group:243.21
Teacher:Ahmadova Khoshgadam
Subject:Sosial Ünsiyyət Fəaliyyəti
Student:Alıyev Farid
Theme:Stress management
Stress is a fact of life, wherever you are and whatever you are doing. You cannot avoid stress, but you can learn to manage it so it doesn’t manage you.
Stress is the way human beings react both physically and mentally to changes, events, and situations in their lives. People experience stress in different ways and for different reasons.The reaction is based on your perception of an event or situation. If you view a situation negatively, you will likely feel distressed—overwhelmed, oppressed, or out of control.
The most frequent reasons for “stressing out” fall into three main categories:
1. The unsettling effects of change
2. The feeling that an outside force is challenging or threatening you
3. The feeling that you have lost personal control.
Life events such as marriage, changing jobs, divorce, or the death of a relative or friend
are the most common causes of stress.
As noted in the Introduction, you can learn to manage stress. The first step is understanding yourself better—how you react in different situations, what causes you stress, and how you behave when you feel stressed. Once you’ve done that, take the following steps:
Set priorities. Make a To-Do list. Decide what is really important to get done today, and what can wait. This helps you to know that you are working on your most immediate priorities, and you don’t
have the stress of trying to remember what you should be doing.
Practice facing stressful moments. Think about the event or situation you expect to face and rehearse your reactions. Find ways to practice dealing with the challenge. If you know that speaking in front of a group frightens you, practice doing it, perhaps with a trusted friend or fellow student.
Examine your expectations. Try to set realistic goals. It’s good to push yourself to achieve, but make sure your expectations are realistic. Watch out for perfectionism. Be satisfied with doing the best you can. Nobody’s perfect—not you, not your fellow Cadet, nobody. Allow people the liberty to make mistakes, and remember that mistakes can be a good teacher.
Live a healthy lifestyle. Get plenty of exercise. Eat healthy foods. Allow time for rest and relaxation. Find a relaxation technique that works for you—prayer, yoga, meditation, or breathing exercises. Look for the humor in life, and enjoy yourself.
At the same time, avoid those activities that promise release from stress while actually adding to it. Drinking alcohol (despite what all those TV commercials imply), drinking caffeine, smoking, using narcotics (including marijuana), and overeating all add to the body’s stress in addition to their other harmful effects.
Here are some other strategies for dealing with stress:
• Schedule time for vacation, breaks in your routine, hobbies, and fun activities.
• Try to arrange for uninterrupted time to accomplish tasks that need your concentration. Arrange some leisure time during which you can do things that you really enjoy.
Avoid scheduling too many appointments, meetings, and classes back-to-back. Allow breaks to catch your breath. Take a few slow, deep breaths whenever you feel stressed. Breathe from the abdomen and, as you exhale, silently say to yourself, “I feel calm.”
Become an expert at managing your time. Read books, view videos, and attend seminars on time management. Once you cut down on time wasters, you’ll find more time to recharge yourself.
Learn to say “no.” Setting limits can minimize stress. Spend time on your main
responsibilities and priorities rather than allowing other people’s priorities or needs to dictate how you spend your time.
Exercise regularly to reduce muscle tension and promote a sense of well-being.