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Essential Stress Management Techniques & Training for Better Health

Explore stress management techniques like time management, mindfulness, exercise, and meditation to reduce stress in daily life. Understand how stress impacts health and learn effective ways to combat it to improve overall well-being.

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Essential Stress Management Techniques & Training for Better Health

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  1. Instructor: Ann-Marie McLellan Submitted By: Pawandeep Kaur, Rajwant Kaur, Kamaljot Dhillon, Ranjit Gill EDUC 1100

  2. . Stress Management!!! Stress Management!!! Stress Management!!!

  3. Thesis Statement • Some researchers show that the key factor in reducing stress in people is time management where other researchers claim that there exist other factors too.

  4. CONTENTS • Overview • Definition • Time Management - key factor of reducing stress • Other Factors except time management • Mindfulness Based Stress Reduction • Exercise • Meditation • Stress Management Training • Conclusion • References

  5. OVERVIEW • https://www.youtube.com/watch?v=hnpQrMqDoqE

  6. WHAT IS STRESS? • Body’s Reaction to any change. • Inability to cope with a perceived threat. • Primarily a physical response. • https://youtu.be/s93ywqFa6CM

  7. Time management • Pomodoro Technique specially made for time management(Adcroft,2018). • Potential to save time by managing your time effectively – creates a stress free life (Wavy,2008).

  8. TIME MANAGEMENT • Engaging more frequently in time management behaviors. • Low role ambiguity. • Fewer physical symptoms of stress such as headaches and ulcers. • Way to lower stress. • Gain Greater efficiency, satisfaction, and health.

  9. Mindfulness Based Stress Reduction Mindfulness meditation, taught through Mindfulness-Based Stress Reduction approach (Kabat-Zinn, 1990) is a form of training that enables one self to focus awareness on present experiences and to prevent mind from wandering away into other thoughts.

  10. Mindfulness Based Stress Reduction • The MBSR program is an eight-week workshop taught by certified trainers that entails weekly group meetings (two-hour classes) and a one-day retreat (six-hour mindfulness practice) between sessions six and seven, homework (45 minutes daily), and instruction in three formal techniques: • Body Scan Meditation • Mindful Yoga • Mindful meditation

  11. The guidance for reducing Stress • https://youtu.be/JBirqrF8R9M Example :- • https://youtu.be/F0SWMICwtm0

  12. Advantages of Mindfulness

  13. Self-Regulated Learning(SRL) • SRL technique contribute first in Northeastern United States and gives a very good result for falling the rate of stress among students and they grasp this learning technique which makes their study easier and interesting. • With this in a mindful class they would report that SRL decrease their stress and improvement in sustained attention also(Adcroft,2018).

  14. Stress reducing factors • There is one technique of Deep breathing meditation exercise in two classes which is known as pre and post class. It really helps to reduce anxiety, distraction, nervousness, concentration loss etc(Paul,2007). • This technique gives a very good result every year which create a positive feeling in the minds of students regarding their studies and creates a dedication as well as determination in meeting challenges academic and in professional situations.

  15. Meditation as a stress reliever • Meditation is a practice in which an individual trains his mind or induces a mode of consciousness to allow the mind to involve within peaceful thoughts.(P.Santhanam,et al,2018). • Clear the mind and reduce stress. • Promotes relaxation and trains the mind. AS A STRESS RELIEVER,MEDITATION • Directly counteracts the effects of stress. • Raises your stress tolerance level.

  16. MEDITATION PRACTICE • Sit or lie comfortably. • Close your eyes. • Make no effort to control breath; simply breathe naturally. • Focus your attention on the breath. • Focus on how the body moves with each inhalation and exhalation.

  17. Stress Management Training • It includes meditation, deep breathing practices, muscle relaxation etc. These all activities are preferred to all the people who are under the effect of stress.

  18. Stress Management Training for cancer patients • Patients of Chemotherapy started feeling stressed as their treatment started. Which was then reduced by stress management training.

  19. Effective for Students Stress Management Training within the stress management workshops of the student in the Universities and Colleges had a great impact on the students who were facing the problems of stress because of various reasons.

  20. CONCLUSION TIME MANAGEMENT OTHER FACTORS Other factors like: Mindfulness (Pawan) Exercise (Rajwant) Meditation (Kamal) Stress management training (Ranjit) can also act as the best tools of stress reduction. • Time management is an appropriate skill for getting rid of extra tensions and worries. Excessive work load can be reduced if time is managed efficiently which ultimately leads to stress reduction.

  21. References • https://sgpsychstuff.blogspot.com/2016/07/sgpsychstud-stress-management.html • https://www.health24.com/Mental-Health/Stress/About-stress/What-is-stress-and-what-causes-it-20120721 • https://my.clevelandclinic.org/health/articles/11874-stress • http://www.stress.org.uk/what-is-stress/ • http://www.strictly-stress-management.com/what_is_stress.html • https://goo.gl/images/Pjmajo • https://goo.gl/images/bgrz4j • https://goo.gl/images/6UsVTw • https://ezproxy.kpu.ca:2443/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=a9h&AN=121144252&site=ehost-live&scope=site • https://ezproxy.kpu.ca:2443/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=a9h&AN=3308416&site=ehost-live&scope=site • https://goo.gl/images/fCzHtE • https://goo.gl/images/gKqyEG • https://en.wikipedia.org/wiki/Mindfulness-based_stress_reduction

  22. . • https://www.gograph.com/illustration/stress-management-mind-map-gg80435176.html • Hoogland, A. I., Lechner, S. C., Gonzalez, B. D., Small, B. J., Tyson, D. M., Asvat, Y., … Meade, C. D. (2018). Efficacy of a Spanish‐Language Self‐Administered Stress Management Training intervention for Latinas undergoing chemotherapy. Psycho-Oncology, 27(4), 1305–1311. https://doi.org/10.1002/pon.4673 • Eustis, E. H., Williston, S. K., Morgan, L. P., Graham, J. R., Hayes-Skelton, S. A., & Roemer, L. (2017). Development, acceptability, and effectiveness of an acceptance-based behavioral stress/anxiety management workshop for university students. Cognitive and Behavioral Practice, 24(2), 174–186. https://doi.org/10.1016/j.cbpra.2016.03.011 • Adcroft, Sean Kennedy. “Developing Self-Regulated Learning with Time Management and Mindfulness Practice.” Dissertation Abstracts International Section A: Humanities and Social Sciences, vol. 79, no. 12–A(E), ProQuest Information & Learning, 2018. • Paul, Gina, et al. “A Longitudinal Study of Students’ Perceptions of Using Deep Breathing Meditation to Reduce Testing Stresses.” Teaching and Learning in Medicine, vol. 19, no. 3, 2007, pp. 287–292. EBSCOhost, doi:10.1080/10401330701366754. • https://eocinstitute.org/meditation/powerful-stress-relief-tool/ • https://goo.gl/images/hP38RX • https://www.gaiam.com/blogs/discover/meditation-101-techniques-benefits-and-a-beginner-s-how-to • https://goo.gl/images/RWvjWi • https://ezproxy.kpu.ca:2443/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=a9h&AN=10487862&login.asp&site=ehost-live&scope=site • https://ezproxy.kpu.ca:2443/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=a9h&AN=132173491&login.asp&site=ehost-live&scope=site

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