Note*- This topic is for Class 10 (only).

Stress

Stress can be defined as our emotional, mental, physical and social reaction to any perceived (महसूस किया) demands or threats.

For example:

• you are too close to the exams but feel unprepared.
• you are experiencing a loss of someone close in the family.
• you are worried about what people would think of you if you don’t dress well or cannot speak confidently.

Stress causal agents can have following origins.

• Mental: High expectations from self can leave one with chronic anxiety and stress.
• Physical: Issues related to general well-being and health of an individual can lead to low self-esteem and cause stress.
• Social: Discord amongst family members, peer pressure for doing things.
• Financial: Some people may have aspirational financial stress. This may be of becoming financially independent.

Stress Management

Stress is a part of everyday life. Small amounts of stress have a positive effect and they help us to stretch ourselves to a new level. It may be helpful in case like -

• A fire alarm is intended to cause stress that alerts you to avoid danger.
• The stress created by a deadline to finish a paper can motivate you to finish the assignment on time.

Although, High levels of stress may be very harmful while experienced in excess or for a long period of time. It can harm our emotional and physical health. Therefore, it should need to be managed.

Stress Management is the process of making a plan to deal with stress effectively.

Three Steps to Manage Stress:

1. Be aware that you are stressed.
2. Identify the cause of your stress.
3. Apply some stress management methods like Physical exercises and yoga, Healthy diet, Positivity, Sleep, etc. to reduce your stress.

ABC of stress management: The ABC of Stress Management technique helps you to handle stress by breaking it into three steps:
A - Awareness: Identify what is causing your stress (e.g., a deadline or conflict).
B - Beliefs: Notice how you think about the situation (e.g., "I can't handle this").
C - Consequences: Understand how your thoughts lead to feelings and actions (e.g., anxiety or procrastination (टालमटोल/delay)).
Key Idea: Change your beliefs to reframe the situation positively and respond calmly.

Importance of Stress Management

Stress management is necessary due to the following benefits:

• Better Health: It reduces risk of heart disease, high blood pressure, weakened immune system, etc.
• Mental Well-being: It helps to prevent from anxiety and depression.
• Improves Focus: It increases concentration and decision-making.
• Improves Sleep: It reduces insomnia and helps with restful sleep.
• Makes Stronger: It helps you to handle life’s challenges more easily.
• Prevents Burnout: It stops you from feeling too tired.

Stress Management Techniques

• Physical Exercise: When stress affects the brain, rest of the body also feels the impact. Physical exercise in the form of walking, skipping or indulging in any sports has been found to relieve stress as they stabilize mood, improve self-esteem and induce sleep.
• Yoga: Yoga helps to reduce stress. Yoga includes a series of postures and breathing exercises practiced to achieve control of body and mind.
• Meditation: Meditation is a practice of focusing the mind on a specific object or thought to achieve mental clarity, relaxation, and a sense of inner peace.
• Enjoying: Recreational activities like watching movies, attending concerts, playing games, involving in adventure sports, singing, dancing, etc. can help to achieve a happier mental state and help manage stress.
• Going on Vacations: with Family and Friends Vacations provide an opportunity of taking a break from our routine of life. Vacationing helps in de-stressing individuals.
• Taking Nature Walks: Taking nature walks in a pristine (extremely fresh and clean) environment improves our mood and helps us to get relax.

Note*- This topic is for Class 10 (only).