EL

Developing cognitive coping skills

PT
N
• What is coping?
• Coping refers to the thoughts and actions we use to deal

EL
with a threatening situation.
• A stressful situation may be considered a threat for you but
not necessarily for your neighbor. You and your neighbor
may become stressed by the same situation, but for
PT
different reasons (e.g. the situation is new for you, but
unpredictable for your neighbor).
• After all, since we all become stressed for various reasons
we will need to choose different coping strategies.
N
• As you will see, there are many strategies and some are
better than others.
• What Are Coping Skills (Strategies)?
• We all develop defense mechanisms to avoid or lessen

EL
psychological pain. Coping skills are ways in which we
learn to deal with various stressors. Each person copes
with stress differently. Over time, we all construct
PT
coping strategies that are “right” for us as thinking and
feeling individuals. “Right” is in quotes because many
people often do not realize that how they deal with life
stressors is not only unhelpful, but also destructive,
N
negative, and painful for not only themselves but those
around them
• Coping strategies can be both constructive/adaptive or destructive/
maladaptive. Maladaptive coping skills are ways of dealing with

EL
stress that usually make things worse. These types of coping
strategies can hurt your social relationships, make preexisting
problems worse, and even result in new symptoms of a stress-
related injury. Many of us have known someone who has
overreacted to something which resulted in them losing touch with
PT
a friend or loved one. Maladaptive coping strategies put pressure
on your relationships with friends, family, comrades, and
coworkers. They can damage your body or create more emotional
pain in the long term, even when they seem helpful in the short
term. In extreme cases, maladaptive coping skills can ruin lives.
N
Through the information in this booklet, and psychological activism,
we can lessen the impact of negativity in our lives, including that
which we inflict on ourselves through learned maladaptive coping
skills.
 Building resilience to stress
• Prevention:

EL
– Decreasing source of stress in occupational /
family environment
– Increasing the coping skills
PT
Targeted Intervention:
Helping the individual change the source of
N
stress
Teaching ways to adapt to situation without it
leading to stress and discomfort
• Coping Styles
• There are many coping styles that people use, and some may prove more effective

EL
than others, depending on the nature of the stressful situation and the person
who is employing them. Ineffective coping mechanisms, also referred to as
maladaptive coping, may also be applied to stressful events or internal conflict,
often unconsciously. Maladaptive coping mechanisms are counterproductive.
• Among researchers, coping styles are commonly assigned broad categoriesthat
draw distinctions between methods. For example, instrumental coping (referred to

PT
as problem-solving) focuses on ways to tackle the issue in order to reduce stress
around a given situation, while emotion-focused coping gathers tools to nurture
one's emotional health during the stressful period. Additionally, coping is
identified as being either active or avoidant. Active coping strategies involve an
awareness of the stressor, followed by attempts to reduce the negative outcome.
By contrast, avoidant coping is characterized by ignoring the issue, often resulting
N
in activities that aid in the denial of the problem (e.g., drinking, sleeping, isolating).
• Specific Coping Strategies
• Now that we've examined common styles of coping, let us take a

EL
look at specific coping strategies:
• Humor. Pointing out the amusing aspects of the problem at hand,
or "positive reframing," is thought to help deal with small failures.
• Seeking support. Asking for help, or finding emotional support from

PT
family members or friends, can be an effective way of maintaining
emotional health during a stressful period.
• Problem-solving. As described above, problem solving is an
instrumental coping mechanism that aims to locate the source of
the problem and determine solutions. This coping mechanism is
N
often helpful in work situations.
• Relaxation. Engaging in relaxing activities, or practicing calming
techniques, can help to manage stress and improve overall coping.
• Physical recreation. Regular exercise, such as running, or team sports, is a
good way to handle the stress of given situation. This may involve yoga,

EL
meditating, progressive muscle relaxation, among other techniques of
relaxation.
• Adjusting expectations. Anticipating various outcomes to scenarios in life
may assist in preparing for the stress associated with any given change or
event.

PT
• Denial. Avoidance of the issue altogether may lead to denying that a
problem even exists. Denial is usually maintained by distractions, such as
excessive alcohol consumption, overworking, or sleeping more than usual.
• Self-blame. Internalizing the issue, and blaming oneself (beyond just
taking responsibility for one's actions), leads to low-self esteem and
sometimes depression.
N
• Venting. An externalizing coping technique, venting is the outward
expression of emotions, usually in the company of friends or family. In
moderation it can be healthy; however, ruminating on the negative can
lead to strained relationships over time.
N
PT
EL
 Two different coping strategies

• Problem-focused strategy
• This strategy relies on using active ways to directly tackle the

EL
situation that caused the stress: you must concentrate on
the problem. Here are some examples:
• Analyze the situation
e.g. Pay attention, avoid taking on more responsibility than you can
manage.
• Work harder PT
e.g. Stay up all night to study for an exam
• Apply what you have already learned to your daily life.
e.g. You lose your job for the second time - you now know the steps
N
to apply for a new job
• Talk to a person that has a direct impact on the situation
e.g. Talk directly to your boss to ask for an extension to the project
that is due in one week.
 Emotion-focused strategy

• Emotion-focused coping strategies are used to handle feelings of distress,

rather than the actual problem situation. You focus on your emotions:

EL
• Brood
e.g. you accept new tasks instead of saying “no”, but you keep complaining
and saying it is unfair.
• Imagine/Magic thinking
e.g. You dream about a better financial situation.

• Avoid/Deny PT
e.g. You avoid everything that is related to this situation or you take drugs
and/or alcohol to escape from this situation.
• Blame
e.g. You blame yourself or others for the situation.
N
• Social support
e.g. You talk to your best friend about your concerns.
• Studies have recorded considerable consistency in coping strategies employed to confront

EL
stressful situations, independently of situational factors and in connection with permanent
personality and temperamental traits, such as neuroticism, extraversion, sense of humour,
persistence, fatalism, conscientiousness, and openness to experience. Positive affect has
been associated with positive reappraisal (reframing) of stressful situations, goal-directed
problem-focused coping, using spiritual or religious beliefs to seek comfort, and infusion of

PT
meaning into the ordinary events of daily life in order to gain a psychological time-out from
distress

• Life skills Education - critical thinking, analyzing and problem-solving, building of self-
N
confidence, confronting various negative pressures imposed by the environment, improving
self-assessment, developing communication and social adjustment skills, and gaining control
over stressors and one's own affective and behavioral response.
 Coping with a Stressor

• Th e most widely accepted notion of coping and stress appraisal was formulated
• many years ago by Richard Lazarus. 1 Lazarus perceived stress to be the result of

EL
• a determination that a demand exceeds resources available to meet that demand.
• Consequently, the demand is evaluated as a threat. In that case, some form of
• coping is needed. Coping is engaging in a behavior or thought to respond to a
• demand. For example, you might have a diffi cult fi nal exam and perceive that as
• stressful because it is not one of your better subjects. In response to this demand,
•
•

•
taskoriented
PT
you try to fi nd a successful way to cope. Th at may mean fi nding a better way to
learn the material and earn a good grade on the exam. Lazarus called that

coping . Or it might mean managing your feelings and/or accepting that

• this is a subject in which you are not particularly talented. Lazarus called that
N
• emotion-focused coping .
• In a long-term perspective, are these strategies harmful?
• Imagine that you are having a bad day at work and that you

EL
do not feel like seeing your boss. You can avoid him for
many hours or even a day, but if you avoid him everyday
this strategy will become unsuccessful and may even cause
extra stress. This is why it is important to develop different
PT
strategies in order to adapt to different situations.
• Efficient coping strategies
• Coping strategies are different depending on the situation
and the person; here are some good coping strategies.
N
• To engage in either coping mechanism requires an
appraisal of the demand.

EL
• Lazarus described three primary categories of
appraisal: primary appraisal, secondary appraisal, and
reappraisal. Primary appraisal involves judging how
much of a threat is involved, and how important is the
PT
outcome. Once that primary appraisal occurs, you must
determine whether you have the resources needed to
meet the demand. Lazarus called that secondary
appraisal. Once attempts are made to respond to the
N
threat or to meet the demand, a reappraisal occurs to
determine whether any further coping is needed.
N
PT
EL
• Lazarus’s model then considers stress occurring when we
perceive a threat. That determination is made by primary

EL
appraisal . Then a determination is made— secondary
appraisal —regarding whether we have the resources
available to effectively respond to that threat. Once we do
respond, we evaluate whether the response was effective,
PT
and if not, choose a different response ( reappraisal ).
• One important form of appraisal is determining how
confident you are in managing the demand/threat. If you
are confident, you will engage in behavior or thought to
manage the demand/threat since you believe what you do
N
will be effective.
• If you are not confident, why even attempt to do anything?
You don’t think it will work.
• In his classic article, Bandura called this s elf-efficacy.
There are

EL
• two forms of self-efficacy: outcome efficacy and
personal efficacy . You might believe that people can
engage in a number of strategies to give up cigarette
smoking. That is outcome efficacy . However, you
PT
might also believe that although many people can do
this, you will never be successful at giving up cigarette
smoking. That is personal efficacy . To believe it is
worth the effort to attempt to manage a demand/
N
threat, you must believe not only that there is a
strategy that can be effective but that you can
successfully employ that strategy.
• Researchers have found that humor has significant healthful effects.
For example, when 52 healthy men viewed a humorous video for

EL
one hour, they produced increased levels of natural killer cells,
immunoglobulin, T-cells, and other changes that lasted 12 hours. a
In a similar study,b 27 healthy volunteers watched a cheerful,
comical video for 30 minutes. It was found that their levels of free
radical-scavenging capacity signifi cantly increased, indicating better
PT
health. Recognizing these healthful effects, those in stressful jobs
are particularly advised to use humor as a eustressor. For example,
this advice has been recommended to nurses c and, in particular, to
nurses who work in the operating room. When nurses used humor,
their bodies reacted in ways that indicated they were healthier.
N
• So, make a point of smiling, finding the humor in situations, and
clowning it up. You will be happier and healthier if you embrace
eustress.

Greenberg, 2012
• Be positive!
Look at each obstacle you encounter as a learning experience

EL
e.g. you may not have done well on your mid-term exam, but that
has motivated you to study harder and ace your final exam.
• Make the choice not to over-react to stressors and deal with them
one at a time
e.g. take a few deep breaths and carry on.
PT
• Take an objective view of your stressor
e.g. is preparing dinner for 12 people really that horrible?
• Communicate!
Don’t ruminate or bottle up your emotions, as this will lead to an
explosion later on.
N
• Accept yourself (and others).
No one is perfect and there is always room for mistakes.
• Make connections with people
Social support is key!

EL
• Deal effectively with mistakes
i.e. Learn from your mistakes and apply them to future decision making.
• Deal effectively with successes also!
This will build on your competence.
• Develop self-discipline and control
PT
e.g. train yourself to study harder in preparation for your final exam, or
train yourself to work out four times a week to lose those pounds you
gained since last Thanksgiving dinner!
• Maintenance!
Practice, practice, practice for a long life of resilient living!
N
• Now that you know how to recognize your stress and you know the
different coping strategies, you just need to find the coping strategies that
work best for you and apply them to your daily life.
 EL
STRESS MANAGEMENT
PT
N
RAJLAKSHMI GUHA
IIT KHARAGPUR
 EL
STRATEGIES FOR RELIEVING
STRESS
PT
N
 OUTLINE
• OTHER RELAXATION TECHNIQUES

EL
PT
N
 DIFFERENT RELAXATION TECHNIQUES
• Biofeedback mechanism

EL
• Diaphragmatic breathing
• Yoga and stretching
•
• Tai Chi
PT
Mindfulness
N
 BIOFEEDBACK
• The use of electronic instruments to monitor
and physiological changes mostly regulated by

EL
the Autonomic Nervous System

PT
• Biofeedback – awareness of how to change
physiological activity for improving health and
performance
N
- instruments measure physiological activity

EL
such as brainwaves, heart function, breathing,
muscle activity, and skin temperature
- These instruments rapidly and accurately
PT
'feed back' information to the user
N
 DIFFERENT INSTRUMENTS USED IN BIOFEEDBACK

• Electromyograph (EMG)

EL
• Feedback Thermometer (Thermistar)
• Galvanic Skin Response Recorder (GSR)
•
•
PT
Electroencephalograph (EEG)
Electrocardiograph (ECG)
N
 EL
DIAPHRAGMATIC BREATHING
PT
N
 EL
YOGA AND STRETCHING
PT
N
• Different types of yogas include:

EL
• Prana yoga
• Brahma yoga
•
• Raja yoga
PT
Kriya yoga

• Hatha yoga (involves stretching)

N
Research in Yoga…
• Asthma – breathe more comfortable, Quality of life
improved

EL
(Manocha et al, 2002)

• Helps in reducing stress and Anxiety

(Smith et al, 2007)

PT
Yoga involves deep slow breathing and activation
parasympathetic nervous system
• Pranayama – regulating breathing
N
• Decrease in respiration rate, oxygen consumption, CO2
elimination
 EL
MINDFULNESS
PT
N
 MINDFULNESS
• Mindfulness  focusing attention at the

EL
present moment
• Paying attention to each moment  living in
the “here-and-now”
PT
• Mindlessness  going through life ignoring
N
the present moment
• Focusing on the goal instead of experience
 Major tenets of Mindfulness
• To recognize the emotion present

EL
• Acknowledge the emotion
• Accept the feelings and sensations that the body
is undergoing
PT
• Recognizing that this is a passing mental state
N
Mindfulness Based Stress Reduction (Zinn and
Santorelli, 1979)
 Tai chi
• Self paced gentle physical exercise and

EL
stretching
• Originally formed for self defense – Chinese
tradition
PT
• Involves a series of movements performed in
a slow, focused manner
N
• It is accompanied by deep breathing
 Other Techniques
• Music and relaxation

EL
• Owning a pet
• Pursuing a hobby
PT
N
 EL
Thank you
PT
N
 EL
STRESS MANAGEMENT
PT
N
RAJLAKSHMI GUHA
IIT KHARAGPUR
 EL
STRATEGIES FOR RELIEVING
STRESS
PT
N
 EL
MODULE 2
PT
N
 OUTLINE

EL
• AUTOGENIC RELAXATION TRAINING
• USE OF IMAGERY IN RELAXATION
PT
• PROGRESSIVE MUSCULAR RELAXATION
N
 Autogenic Training

EL
Imagery
Progressive Muscle Relaxation
PT
N
 AUTOGENIC TRAINING
• Relaxation Technique  stress-induced

EL
psychosomatic disorders

• AUTOGENIC TRAINING - 1932 - Johannes Heinrich

PT
Schultz (German Psychiatrist) and Wolfgang Luthe
(General Practitioner and Chest Physician)
N
 Benefits of Autogenetic Training
• Autogenic means “self-generating”

EL
- you do the procedure to yourself
- self-healing nature of autogenics
PT
• Special indication for AT
- Internal locus of control - autogenics more
N
effective than external locus of control
(Lehrer,1996)
 EL
Meditation and Autogenic Training

PT
How do they relax us?
N
 PHYSIOLOGICAL BENEFITS OF AT
• Decrease - Heart rate, respiratory rate, muscle tension,
and serum-cholesterol level

EL
• Increase - Alpha brain waves and blood flow to the
arms and legs

PT
• Help to alleviate various disease
- Improve the immune function in people with cancer
- Improve the quality of life of people with multiple
sclerosis
N
- Decreased headaches
- AT used to help people with drug abuse
 PHYSIOLOGICAL BENEFITS OF AT
Other findings

EL
– alleviate menstrual discomfort
– Breathing in dyspnea
– sleep in insomnia
PT
– relieve pain
N
 PSYCHOLOGICAL BENEFITS OF AT
• Helps Reduce

EL
– Anxiety,
– Depression
– tiredness, and
PT
Increase resistance to stress
Improved performance of athletes
N
 PREREQUISITES OF AUTOGENIC TRAINING
• High involvement and motivation

EL
• Self-direction and self-control
• Ability to maintain a particular body posture
• PT
Minimizing influence of external stimuli
Focusing on the process
• Attending to bodily sensations
N
 HOW TO DO AUTOGENIC TRAINING
• Body Position

EL
- There are three basic positions
Reclining position
Seated position – 2 types
PT
N
 SIX STAGES OF AUTOGENIC TRAINING
1. Focus on sensations of heaviness throughout
the arms and legs

EL
2. Focus on sensations of warmth throughout the
arms and legs
PT
3. Focus on sensations of warmth and heaviness in
the area of the heart
4. Focus on slow, calm breathing
N
5. Focus on sensations of warmth in the abdomen
6. Focus on sensations of coolness in the forehead

Greenberg, 2012
 EL
IMAGERY
PT
N
 IMAGERY
• To imagine a scene, place or event that you

EL
remember as safe, peaceful, restful, beautiful
and happy
• Bring all your senses into the image with
PT
-Sounds of running water and birds
- Smell of cut grass
N
- Taste of favourite ice cream
- Warmth of the sun
 Physiological benefits
• Decrease headaches

EL
- When children and adolescents with chronic
headaches were taught imagery, 88 percent
reported a decrease in the frequency of their
PT
headaches and 26 percent said they were
headache-free.
N
 Psychological benefits
• Improve sleep

EL
• Decrease posttraumatic stress disorder (PTSD)
severity
• Help to alleviate moderate depression
PT
• Decrease to urge behavioral addiction like
gambling
N
• Decrease performance anxiety
 EL
Progressive Muscle
Relaxation
PT
N
 Progressive Muscle Relaxation
• To induce nerve-muscle relaxation
• Developed by Edmund Jacobson

EL
• Based on the premise that the body responds to
anxiety-provoking thoughts and events with
muscle tension This physiological tension,
PT
in turn, increases the subjective experience of
anxiety.
• Synonyms
N
- neuromuscular relaxation (because the nerves
control muscular contraction) or Jacobsonian
relaxation (named after its developer)
 Physiological Benefits of PMR
• learned relaxation of skeletal muscles can be
generalized to smooth muscles, causing

EL
relaxation of the gastrointestinal and
cardiovascular systems
• Effective in treating
PT
- headaches
- backaches
N
- side effects of cancer
- insomnia, pain, and high blood pressure
 Psychological Benefits of PMR
• Treating depression, anxiety, PTSD and

EL
Insomnia
• Other research findings of PR
- Reduced psychological distress in heart
failure PT
- improved academic performance among
N
college students
-
 EL
HOW TO DO PMR
PT
N
 EL
STRESS MANAGEMENT
PT
N
RAJLAKSHMI GUHA
IIT KHARAGPUR
 EL
STRATEGIES FOR RELIEVING
STRESS
PT
N
 OUTLINE
• HEALTH AND EXERCISE

EL
• ROLE OF EXERCISE IN STRESS RELEASE
– AEROBIC AND ANAEROBIC EXERCISE
• AN EXERCISE PROGRAM FOR STRESS MANAGEMENT
PT
N
 THE OLD SAYINGS….
• Exercise acts as a stress buster – a way of

EL
ventilating the stress response
• Exercise improves overall health and well
being
PT
• Any form of exercise acts as a stress reliever -
yoga, breathing techniques (Pranayam),
N
physical exercise, playing outdoor games,
dance, martial arts, brisk walks
 THE CONTRADICTION….

EL
• Exercise – a form of physical stress
PT
• Then how can one form of physical stress be
used to reduce stress?
N
What really happens?
• Exercise uses the stress products—increased heart

EL
and respiratory rates, blood fats, muscle tension—so
they are not able to affect health negatively

PT
• Exercise redirects your attention from stressors to
the exercise
N
• Exercise involves focused purposeful behavioral
decisions

Greenberg, 2012
 Brief history of therapeutic exercise
• 5th century BC – Herodicus (Greek Physician) prescribed gymnastics
for various diseases

EL
• 16th Century Europe – Joseph Duchesne used swimming as a
therapeutic tool for strengthening heart and lungs
• 1829 – Journal of Health – publications advocating regular exercise,

PT
walking considered the best exercise for remaining healthy
• Since 1980s – research interests in exercise and mental health
increased
– Supplementary Food products industry boomed
N
– Aerobics became a part of other sports activities

In India – Asanas have been used to prepare body for meditation

Hatha yoga
 Brief history of therapeutic exercise
Hans Selye contended that regular exercise

EL
would better prepare someone to resist other
stressors, and that stressful situations would not
be as perilous to a physically fit individual
PT
compared to someone who has led a sedentary
lifestyle
N
(Miller and Allen,1995)
 Exercise and brain
• Exercise has robust effects in reducing the damaging

EL
effects of chronic stress
• Exercise reduces harmful effects of acute exposure to
stress at different levels of function –
PT
– Behavioural
– Emotional
– Immunological
N
– Neuronal
 Mechanisms in action
• Effectiveness of exercise for stress reduction is

EL
based on 3 mechanisms:
- Mechanisms active during exercise
- Mechanisms active immediately after exercise
PT
- Long term mechanisms
N
BODY MECHANISMS DURING STRESS AND EXERCISE
Cortisol

Breaks down

EL
adipose tissue
for energy

Free Fatty Acid

Regular
exercise PT
FFA utilised for
(FFA) released into
the bloodstream
FFA converted to
Triglycerides and LDL
Sedentary
lifestyle
No exercise
energy by muscles
N
(bad cholesterol)

Leading to Heart
FFA levels decline Disease
 EFFECT ON CARDIOVASCULAR AND
CARDIORESPIRATORY SYSTEMS
During stress:
• Increase in cardiac output, BP, resistance to peripheral blood flow,

EL
breathing rate

During Exercise:

PT
• Increase in cardiac activity, but rhythmic use of striated muscles
help blood to return to the heart (venous return)
• Helps redistribute blood from less active body parts like digestive
organs and kidneys, to active muscles
N
• Improves efficiency of breathing muscles allowing greater lung
capacity
• An active individual uses lesser number of breaths to move the
same amount of air, which improves diffusion of O2 into the lungs
SHORT TERM THERAPEUTIC EFFECTS OF EXERCISE

• Initiation of a state of relaxation following the physical

activity

EL
• Afferent proprioceptive stimulation as Feedback from striated
muscles go to Limbic system, hypothalamus and cerebral
cortex PT
Reduction in striated muscle tension reduces energy
N
consumption of the body  decreases anxiety level and
increases feelings of tranquility

Exercise helps release endorphins – induces euphoria

 LONG TERM EFFECTS OF EXERCISE

EL
• Long-term mechanisms of health promotion in
exercise appear when exercise is aerobic and
practiced for a minimum of at least 1 month
PT
• Improves Physical Health and Psychological
N
health
 EFFECT OF EXERCISE ON PSYCHOLOGICAL
FUNCTIONING
• Feeling fit  feeling good  high self esteem

EL
• Others’ approval and appreciation – increases self
esteem
• More agile, alert
PT
• More healthy
• More involved in work – less brooding/grumbling
• Feeling of being in control
N
• Increased self discipline
 EFFECT OF EXERCISE ON PHYSIOLOGICAL
FUNCTIONING
• Improves cardiorespiratory efficiency

EL
• Improves glucose utilization
• Reduces body fat
• Reduces muscle tension
•
•
PT
Decreases ANS reactivity
Reduces anxiety
• Improves self-concept
N
• Improves sense of self-efficacy, physical self-
concept, and self control
 EL
Exercise increases individuals ability to tolerate
high levels of stress
and
PT
Decreases likelihood of developing stress
related pathology
N

Everly and Lating,

2002
 EXERCISE GUIDELINES
• Important to decide how much exercise is

EL
enough to promote health and better cope
with stress
exercise prescription  FITT (Foss & Keteyian, 1998)
PT
Frequency
Intensity
N
Time (duration)
Type
 EXERCISE GUIDELINES
Pate et al, 1995 - Journal of the American Medical Association
suggested the following physical exercise

EL
• criteria for enhanced cardiopulmonary fitness:
• Duration: 20–60 minutes of moderate- to high-intensity
endurance exercise
PT
• Intensity: 60–90% of maximum heart rate
• Frequency: three or more times per week
N
EXERCISE TRAINING HEART RATES BY AGE FOR
NORMALS (BEATS PER MINUTE)
AGE MAXIMUM PERCENT
70% 60% 50%

EL
21-30 195 159 147 135
31-40 185 152 141 130
41-50
51-60
61-70
PT175
165
155
145
138
1311
135
129
123
125
120
115
N
Foss and Keteyian, 1998
 EL
AEROBIC VS ANAEROBIC EXERCISES
PT
N
 ANAEROBIC EXERCISE
Anaerobic exercise:

EL
• short in duration and high in intensity
• better at building strength and muscle mass keep muscles fit
and strong – helps in old age
• promote strength, speed, and power
PT
Anaerobic activities include strength training, weightlifting,
tennis, hill climbing
N
 AEROBIC EXERCISE
Aerobic exercise exercise with air or oxygen

EL
it is rhythmically in nature
low intensity exercise for long duration
lasting for at least 15–20 min or longer

PT maintaining 60–80% of heart rate reserve

The American College of Sports Medicine defines aerobic exercise

as “any activity that uses large muscle groups, can be maintained
N
continuously, and is rhythmic in nature”

Aerobic activities - walking, cycling, jogging, swimming, aerobic

classes, and long hikes
 EFFECTS OF AEROBIC EXERCISE
• Control of body fat

EL
• Increased resistance to fatigue and extra energy
• Toned muscles and increased lean body mass
• Decreased tension and aid in sleeping
•
•
PT
Increased general stamina
improves mood and reduces depression and anxiety
N
 FOR STRESS MANAGEMENT
• Exercise should be aerobic

EL
• Movements should be rhythmic rather than
uncoordinated movements that may cause
muscle strain
PT
• Exercise should be for self improvement, long
term improvement in bodily coordination,
motor skills, ventilation
N
• Without competition – comparison with
others
 SUMMARY
• HEALTH AND EXERCISE

EL
• ROLE OF EXERCISE IN STRESS RELEASE
– AEROBIC AND ANAEROBIC EXERCISE
• AN EXERCISE PROGRAM FOR STRESS MANAGEMENT
PT
N
 EL
Thank you
PT
N
 EL
STRESS MANAGEMENT
PT
N
RAJLAKSHMI GUHA
IIT KHARAGPUR
 EL
STRATEGIES FOR RELIEVING
STRESS
PT
N
 OUTLINE
• DO IT YOURSELF STRATEGIES FOR STRESS

EL
MANAGEMENT

PT
N
 SELF HELP

EL
A positive attitude to help yourself to bring about a change

Tell yourself:
PT
“I am not helpless – the situation is making me feel so. I just
need to bring about a few changes to make the situation
better”
N
Identify stressors – chart it down
• Identify vulnerable zones of your body – aches and pains in

EL
different organs, disturbances in appetite, digestion, sleep

• Identify disturbing Negative Automatic Thoughts triggered

during stress
PT
• Chart down strategies that you have used so far to deal
with them – adaptive or maladaptive?
N
Explore Strategies to avoid / minimize / modify / modulate
stressors
Employ strategies to reduce excessive arousal and dysfunction

EL
Reminding yourself the relationship between thought mood and
behaviour

PT
Thoughts: Awareness of Negative Automatic Thoughts,
employing strategies to stop them
Behaviour – exploring opportunities / facing situations rather
N
than avoidance, engaging in face to face social interactions,
employing problem solving strategies
Strategies to ventilate, or express, the stress response

EL
• Practicing relaxation techniques
• Regular exercise
• Practicing assertiveness
PT
• Time management techniques
N
 A FEW WORDS ABOUT TIME MANAGEMENT
Time awareness and time scheduling
• Prepare Activity chart - How do you spend your day

EL
• Get a planner – using to jot every work to be done, keep
it with you, efficient managers always use a planner
• watch handy
•
PT
evaluate yourself – whether you UNDERESTIMATE or
OVERESTIMATE time
N
Task – plan 2 activities today – write down expected time, after
task write down time taken , whether you completed it or left
it incomplete, did you avoid the task? Why? Is it anxiety
provoking? Is there a fear you won’t be able to complete it?
 TIME MANAGEMENT
To do list:

EL
• Break a problem / topic into small parts
• put it priority wise
• fix a time of day to write down next day’s agenda - preferably
before going to bed
PT
• Stick to your commitments
• Evaluate - at the end of the day evaluate how much was done
– what went right/ what went wrong
N
• Reward yourself
 EL
Thank you
PT
N