The Four/Five Pillars of Good Health: Managing

Stress
!Chill out, Take control, Relax and Unwind!
What is Stress?
- Stress is often in the perception of a challenge/stressor. A stressful
situation doesnt have to be stressful if it is looked at in a different way.
Causes of Stress
- Stressors in interpersonal relationships
E.g. Divorce of Parents
Break-up
Death in Family
- Stressors in the physical environment
E.g. Moving out
Starting a new school
- Stressors caused by personal thoughts
E.g. Studying
Reputation
Worrying about body image
Chronic Stress and Disease
-Almost every system in you body can be damaged by stress.
Respiratory: Asthma, difficulty breathing
Reproductive System: Infertility issues
Immune and Inflammatory Systems: Suppression of immune
system, more susceptible to coughs, colds, flues etc.
Digestive System: Slowing down of digestive process, stomach
ulcers
Musculoskeletal System: Tightening of the muscles -> inefficient
performance
Prolonged Stress can cause high
blood pressure, depression and
decreases productivity.
Catastrophe Scale
- Because major stressful events
in our life do not occur that
frequently, there is a tendency
to catastrophise the more
common minor stressful events.

- Keeping things in perspective means that we can meditate our

responses to situations in a rational and appropriate manner.
The I.U.D. Principle
- The most stressful situations in our lives are generally those which
relate to issues of high importance and uncertain outcomes which
extend over a protracted or unknown period of time.
- The I.U.D. principle (Importance, Uncertainty and Duration) is a handy
tool to help individuals determine whether the stress reaction to a
given event is a legitimate and rational response or an over reaction.
- This principle, together with the catastrophe scale, can help put
events in perspective and therefore assist in controlling your reactions
to events which dont really deserve a significant response.
Stress-Coping Skills
-Recreation
-Relaxation
-Effective
Communication: Be
heard and understood,
listen careful, be
assertive.
-Self-Esteem
-Priorities: Put first things
first.
-Sense of Humour
-Positive Attitudes:
Reframing.
-Rational Beliefs: The
IUD principle +
catastrophe scale.
Seek to Understand
The 5 levels of listening:
Ignoring
Pretending
Selective Listening
Attentive Listening
Emphatic Listening

Judging
Sending Solutions
Evasion

Levelling
Listening
Validating

We judge ourselves by our intentions, but others judge us by

our actions
Time Management
-Be creative. Find different ways of doing
things, and think about how you spend your

Prioritise
Stay Focused
Be Flexible
Schedule Time for Yourself
Go with your Flow
Say No to Too Much Work
Make Use of Wasted Time

time (a time log)

- Get yourself a scheduler and list your activities.
- Take the time to plan and organise.
- Break large assignments into their component parts.
- Set goals and deadlines.