MODULE: PERSONAL DEVELOPMENT

Chapter V: How to Manage Emotions and

Stress

1- Stress in a Few Words

2- My Reaction to Stress
3- The principles and laws of stress management: adaptation
strategies Pr. Khalid ABARTAL
ESEF, Oujda
 1- STRESS IN A FEW WORDS

• The American Psychological Association (APA) defines psychological stress

as an emotional response to an external trigger.
• It is a state of worry or mental tension caused by a difficult situation. Stress is
a natural human response that prompts us to address challenges and threats in
our lives. Everyone experiences stress to some degree.
 1- STRESS IN A FEW WORDS

• Stress causes your nervous system to release stress hormones like cortisol and
epinephrine (or adrenaline) throughout your body. These hormones constrict
your blood vessels, increase your heart rate, and raise your blood sugar. They
give you a boost of energy to respond to a potentially dangerous situation.
• This jolt of energy is colloquially called a “fight or flight” response. At some
point in human history, stress hormones were necessary to avoid harm from
predators. It allowed people to run away from a threat or pumped them up to
fight.
 A- GOOD STRESS

• Good stress, also known as “eustress,” leverages your stress response to help
you perform at your best. It temporarily pumps your body with low doses of
stress hormones — just enough to increase your energy and focus. Then, it
disappears when you no longer need it.
• Eustress only occurs when your stress isn't overwhelming. You have to be
confident in your ability to overcome the challenge. Otherwise, you won’t be
able to stretch your skills and rise to the task.
 B- NEGATIVE STRESS

• Negative stress, or distress, is when stress harms your mental and physical
health.
• Chronic stress feeds you low doses of cortisol and adrenaline over an
extended period. If untreated, it can cause mental exhaustion, a lowered
immune system, heart disease, high blood pressure, diabetes, and burnout.
 CAUSES OF STRESS

• You may experience stress if you:

• Feel under lots of pressure
• Face big changes in your life
• Are worried about something
• Don't have much or any control over the outcome of a situation
• Have responsibilities that you find overwhelming
• Don't have enough work, activities or change in your life
• Experience discrimination, hate or abuse
• Are going through a period of uncertainty
 UNREALISTIC EXPECTATIONS

• No one is perfect. If you expect to do everything right all the time, you're
destined to feel stressed when things don't go as expected.
 CHANGE

• Any major life change can be stressful -- even a happy event like a wedding or
a job promotion. More unpleasant events, such as a divorce, major financial
setback, or death in the family can be significant sources of stress.
 2- MY REACTION TO STRESS

• Everyone experiences stress. However, when it affects your life, health and
well-being, it’s important to tackle it as soon as possible. While stress affects
everyone differently, there are common signs and symptoms for you to look
out for.
 A- IDENTIFYING THE CAUSE OF STRESS

• Stress can be caused either by major upheavals and life events such as divorce,
unemployment, moving house, or by a series of minor irritations such as
feeling undervalued at work or arguing with a family member. Sometimes,
there are no obvious causes.
 A- IDENTIFYING THE CAUSE OF STRESS

• Try to identify the underlying causes. Group the possible reasons for your
stress into those with a practical solution, those that will get better anyway
given time, and those you can’t do anything about. Try to let go of those in
the second and third groups – there’s no point in worrying about things you
can’t change or things that will sort themselves out.
 B- DEEP BREATHING

• When you practice deep breathing, you turn on your body’s natural ability to
relax. This creates a state of deep rest that can change how your body responds
to stress. It sends more oxygen to your brain and calms the part of your
nervous system that handles your ability to relax.
 D- DIET

• The benefits of eating health foods extend beyond your waistline to your
mental health. A healthy diet can lessen the effects of stress, build up your
immune system, level your mood, and lower your blood pressure. Lots of
added sugar and fat can have the opposite effect. And junk food can seem even
more appealing when you’re under a lot of stress.
 C- EXERCISE

• To start with, physical activity can help improve your sleep. And better sleep
means better stress management. Doctors don’t yet know exactly why, but
people who exercise more tend to get better deep “slow wave” sleep that helps
renew the brain and body. Just take care not to exercise too close to bedtime,
which disrupts sleep for some people.
 E- SLEEP

• Sleep is a powerful stress reducer. Following a regular sleep routine calms and
restores the body, improves concentration, regulates mood, and sharpens
judgment and decision-making. You are a better problem solver and are better
able to cope with stress when you’re well-rested. Lack of sleep, on the other
hand, reduces your energy and diminishes mental clarity.
 3- THE PRINCIPLES AND LAWS OF STRESS
MANAGEMENT: STRATEGIES OF ADAPTATION
 A- WHAT IS STRESS MANAGEMENT?

• Managing or coping can be defined as thoughts and behaviors mobilized to

manage internal and external stressful situations.
• Coping is a cognitive and behavioral adaptation that reduces unpleasant
emotions such as sadness, fear, and anger regardless of emotional intensity
 A- 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.
• Effective stress management helps you break the hold stress has on your life,
so you can be happier, healthier, and more productive.