stress management essay in english std 12

Essay on Stress Management

500 words essay on stress management.

Stress is a very complex phenomenon that we can define in several ways. However, if you put them together, it is basically the wear and tear of daily life. Stress management refers to a wide spectrum of techniques and psychotherapies for controlling a person’s stress level, especially chronic stress . If there is effective stress management, we can help one another break the hold of stress on our lives. The essay on stress management will throw light on the very same thing.

Identifying the Source of Stress

The first step of stress management is identifying the source of stress in your life. It is not as easy as that but it is essential. The true source of stress may not always be evident as we tend to overlook our own stress-inducing thoughts and feelings.

For instance, you might constantly worry about meeting your deadline. But, in reality, maybe your procrastination is what leads to this stress than the actual deadline. In order to identify the source of stress, we must look closely within ourselves.

If you explain away stress as temporary, then it may be a problem. Like if you yourself don’t take a breather from time to time, what is the point? On the other hand, is stress an integral part of your work and you acknowledging it like that?

If you make it a part of your personality, like you label things as crazy or nervous energy, you need to look further. Most importantly, do you blame the stress on people around you or the events surrounding you?

It is essential to take responsibility for the role one plays in creating or maintaining stress. Your stress will remain outside your control if you do not do it.

Strategies for Stress Management

It is obvious that we cannot avoid all kinds of stress but there are many stressors in your life which you can definitely eliminate. It is important to learn how to say no and stick to them.  Try to avoid people who stress you out.

Further, if you cannot avoid a stressful situation, try altering it. Express your feelings don’t bottle them up and manage your time better. Moreover, you can also adapt to the stressor if you can’t change it.

Reframe problems and look at the big picture. Similarly, adjust your standards and focus on the positive side. Never try to control the uncontrollable. Most importantly, make time for having fun and relaxing.

Spend some time with nature, go for a walk or call a friend, whatever pleases you.  You can also try working out, listening to music and more. As long as it makes you happy, never give up.

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Conclusion of the Essay on Stress Management

All in all, we can control our stress levels with relaxation techniques that evoke the relaxation response of our body. It is the state of restfulness that is the opposite of the stress response. Thus, when you practice these techniques regularly, you can build your resilience and heal yourself.

FAQ of Essay on Stress Management

Question 1: What is the importance of stress management?

Answer 1: Stress management is very efficient as it helps in breaking the hold which stress has on our lives. Moreover, you can also become happy, healthy and more productive because of it. The ultimate goal should be to live a balanced life and have the resilience to hold up under pressure.

Question 2: Give some stress management techniques.

Answer 2: There are many stress management techniques through which one can reduce stress in their lives. One can change their situation or their reaction to it. We can try by altering the situation. If not, we can change our attitudes towards it. Remember, accept things that you cannot change.

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Home — Essay Samples — Nursing & Health — Psychiatry & Mental Health — Stress Management

Essays on Stress Management

Brief description of stress management.

Stress management refers to the techniques and strategies used to cope with and reduce the impact of stress on our mental and physical well-being. It is essential for maintaining a healthy and balanced lifestyle, as chronic stress can lead to a range of health issues. Learning how to effectively manage stress is crucial for overall well-being and productivity.

Importance of Writing Essays on This Topic

Essays on stress management are important for both academic and personal exploration. They provide an opportunity to delve into the complexities of stress, its effects on individuals, and the various methods for managing it. Writing about stress management also encourages critical thinking and self-reflection, leading to a deeper understanding of the topic.

Tips on Choosing a Good Topic

• Consider current issues and trends in stress management research
• Select a topic that personally resonates with you or relates to your experiences
• Explore different aspects of stress management, such as workplace stress, coping strategies, or the impact of stress on mental health

Essay Topics

• The impact of stress on physical health
• The role of mindfulness in stress management
• Strategies for managing workplace stress
• The link between stress and mental health disorders
• The effects of stress on academic performance
• The importance of self-care in stress management
• Coping mechanisms for dealing with chronic stress
• Stress management techniques for college students
• The influence of social support on stress management
• The psychology of stress and its management

Concluding Thought

Exploring stress management through essay writing provides an opportunity to gain insight into the complexities of stress and how it affects individuals. By choosing engaging and meaningful topics, you can contribute to the ongoing conversation surrounding stress management and its impact on our lives. Happy writing!

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Top 10 Stress Management Techniques for Students

Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

Akeem Marsh, MD, is a board-certified child, adolescent, and adult psychiatrist who has dedicated his career to working with medically underserved communities.

Most students experience significant amounts of stress. This can significantly affect their health, happiness, relationships, and grades. Learning stress management techniques can help these students avoid negative effects in these areas.

Why Stress Management Is Important for Students

A study by the American Psychological Association (APA) found that teens report stress levels similar to adults. This means teens are experiencing significant levels of chronic stress and feel their stress levels generally exceed their ability to cope effectively .

Roughly 30% of the teens reported feeling overwhelmed, depressed, or sad because of their stress.

Stress can also affect health-related behaviors. Stressed students are more likely to have problems with disrupted sleep, poor diet, and lack of exercise. This is understandable given that nearly half of APA survey respondents reported completing three hours of homework per night in addition to their full day of school work and extracurriculars.

Common Causes of Student Stress

Another study found that much of high school students' stress originates from school and activities, and that this chronic stress can persist into college years and lead to academic disengagement and mental health problems.

Top Student Stressors

Common sources of student stress include:

• Extracurricular activities
• Social challenges
• Transitions (e.g., graduating, moving out , living independently)
• Relationships
• Pressure to succeed

High school students face the intense competitiveness of taking challenging courses, amassing impressive extracurriculars, studying and acing college placement tests, and deciding on important and life-changing plans for their future. At the same time, they have to navigate the social challenges inherent to the high school experience.

This stress continues if students decide to attend college. Stress is an unavoidable part of life, but research has found that increased daily stressors put college-aged young adults at a higher risk for stress than other age groups.

Making new friends, handling a more challenging workload, feeling pressured to succeed, being without parental support, and navigating the stresses of more independent living are all added challenges that make this transition more difficult. Romantic relationships always add an extra layer of potential stress.

Students often recognize that they need to relieve stress . However, all the activities and responsibilities that fill a student’s schedule sometimes make it difficult to find the time to try new stress relievers to help dissipate that stress.

10 Stress Management Techniques for Students

Here you will learn 10 stress management techniques for students. These options are relatively easy, quick, and relevant to a student’s life and types of stress .

Get Enough Sleep

Blend Images - Hill Street Studios / Brand X Pictures / Getty Images

Students, with their packed schedules, are notorious for missing sleep. Unfortunately, operating in a sleep-deprived state puts you at a distinct disadvantage. You’re less productive, may find it more difficult to learn, and may even be a hazard behind the wheel.

Research suggests that sleep deprivation and daytime sleepiness are also linked to impaired mood, higher risk for car accidents, lower grade point averages, worse learning, and a higher risk of academic failure.

Don't neglect your sleep schedule. Aim to get at least 8 hours a night and take power naps when needed.

Use Guided Imagery

David Malan / Getty Images

Guided imagery can also be a useful and effective tool to help stressed students cope with academic, social, and other stressors. Visualizations can help you calm down, detach from what’s stressing you, and reduce your body’s stress response.

You can use guided imagery to relax your body by sitting in a quiet, comfortable place, closing your eyes, and imagining a peaceful scene. Spend several minutes relaxing as you enjoy mentally basking in your restful image.

Consider trying a guided imagery app if you need extra help visualizing a scene and inducting a relaxation response. Research suggests that such tools might be an affordable and convenient way to reduce stress.

Exercise Regularly

One of the healthiest ways to blow off steam is to get regular exercise . Research has found that students who participate in regular physical activity report lower levels of perceived stress. While these students still grapple with the same social, academic, and life pressures as their less-active peers, these challenges feel less stressful and are easier to manage.

Finding time for exercise might be a challenge, but there are strategies that you can use to add more physical activity to your day. Some ideas that you might try include:

• Doing yoga in the morning
• Walking or biking to class
• Reviewing for tests with a friend while walking on a treadmill at the gym
• Taking an elective gym class focused on leisure sports or exercise
• Joining an intramural sport

Exercise can help buffer against the negative effects of student stress. Starting now and keeping a regular exercise practice throughout your lifetime can help you live longer and enjoy your life more.

Take Calming Breaths

When your body is experiencing a stress response, you’re often not thinking as clearly as you could be. You are also likely not breathing properly. You might be taking short, shallow breaths. When you breathe improperly, it upsets the exchange of oxygen and carbon dioxide in your body.

Studies suggest this imbalance can contribute to various physical symptoms, including increased anxiety, fatigue, stress, emotional problems, and panic attacks.

A quick way to calm down is to practice breathing exercises . These can be done virtually anywhere to relieve stress in minutes.

Because they are fast-acting, breathing exercises are a great way to cope with moments of acute stress , such as right before an exam or presentation. But they can also help manage longer-lasting stress such as dealing with relationships, work, or financial problems.

Practice Progressive Muscle Relaxation (PMR)

Another great stress management technique for students that can be used during tests, before bed, or at other times when stress has you physically wound up is progressive muscle relaxation ( PMR ).

This technique involves tensing and relaxing all muscles until the body is completely relaxed. With practice, you can learn to release stress from your body in seconds. This can be particularly helpful for students because it can be adapted to help relaxation efforts before sleep for a deeper sleep.

Once a person learns how to use PMR effectively, it can be a quick and handy way to induce relaxation in any stressful situation, such as bouts of momentary panic before a speech or exam, dealing with a disagreement with your roommate, or preparing to discuss a problem with your academic advisor.

Listen to Music

A convenient stress reliever that has also shown many cognitive benefits, music can help relieve stress and calm yourself down or stimulate your mind depending on what you need in the moment.

Research has found that playing upbeat music can improve processing speed and memory. Stressed students may find that listening to relaxing music can help calm the body and mind. One study found that students who listened to the sounds of relaxing music were able to recover more quickly after a stressful situation.

Students can harness the benefits of music by playing classical music while studying, playing upbeat music to "wake up" mentally, or relaxing with the help of their favorite slow melodies.

Build Your Support Network

Halfpoint Images / Getty Images

Having emotional support can help create a protective buffer against stress. Unfortunately,  interpersonal relationships can also sometimes be a source of anxiety for students. Changes in friendships, romantic breakups, and life transitions such as moving away for college can create significant upheaval and stress for students.

One way to combat feelings of loneliness and make sure that you have people to lean on in times of need is to expand your support network and nurture your relationships.

Look for opportunities to meet new people, whether it involves joining study groups or participating in other academic, social, and leisure activities.

Remember that different types of relationships offer differing types of support . Your relationships with teachers, counselors, and mentors can be a great source of information and resources that may help you academically. Relationships with friends can provide emotional and practical support.

Widening your social circle can combat student stress on various fronts and ensure you have what you need to succeed.

Eat a Healthy Diet

Niedring/Drentwett / Getty Images

You may not realize it, but your diet can either boost your brainpower or sap you of mental energy. It can also make you more reactive to the stress in your life. As a result, you might find yourself turning to high-sugar, high-fat snacks to provide a temporary sense of relief.

A healthy diet can help combat stress in several ways. Improving your diet can keep you from experiencing diet-related mood swings, light-headedness, and more.

Unfortunately, students are often prone to poor dietary habits. Feelings of stress can make it harder to stick to a consistently healthy diet, but other concerns such as finances, access to cooking facilities, and time to prepare healthy meals can make it more challenging for students.

Some tactics that can help students make healthy choices include:

• Eating regularly
• Carrying a water bottle to class
• Keeping healthy snacks such as fruits and nuts handy
• Limiting caffeine, nicotine, and alcohol intake

Find Ways to Minimize Stress

One way to improve your ability to manage student stress is to look for ways you cut stress out of your life altogether. Evaluate the things that are bringing stress or anxiety into your life. Are they necessary? Are they providing more benefits than the toll they take on your mental health? If the answer is no, sometimes the best option is just to ditch them altogether.

This might mean cutting some extracurricular activities out of your schedule. It might mean limiting your use of social media. Or it might mean learning to say no to requests for your time, energy, and resources. 

While it might be challenging at first, learning how to prioritize yourself and your mental well-being is an important step toward reducing your stress.

Try Mindfulness

When you find yourself dealing with stress—whether it's due to academics, relationships, financial pressures, or social challenges—becoming more aware of how you feel in the moment may help you respond more effectively.

Mindfulness involves becoming more aware of the present moment. Rather than judging, reacting, or avoiding problems, the goal is to focus on the present, become more aware of how you are feeling, observe your reactions, and accept these feelings without passing judgment on them.

Research suggests that mindfulness-based stress management practices can be a useful tool for reducing student stress. Such strategies may also help reduce feelings of anxiety and depression.

A Word From Verywell

It is important to remember that stress isn't the same for everyone. Figuring out what works for you may take some trial and error. A good start is to ensure that you are taking care of yourself physically and emotionally and to experiment with different stress relief strategies to figure out what works best to help you feel less stressed.

If stress and anxiety are causing distress or making it difficult to function in your daily life, it is important to seek help. Many schools offer resources that can help, including face-to-face and online mental health services. You might start by talking to your school counselor or student advisor about the stress you are coping with. You can also talk to a parent, another trusted adult, or your doctor.

If you or a loved one are struggling with anxiety, contact the  Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline  at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our  National Helpline Database .

American Psychological Association. Stress in America: Are Teens Adopting Adults' Stress Habits?

Leonard NR, Gwadz MV, Ritchie A, et al. A multi-method exploratory study of stress, coping, and substance use among high school youth in private schools . Front Psychol. 2015;6:1028. doi:10.3389/fpsyg.2015.01028

Acharya L, Jin L, Collins W. College life is stressful today - Emerging stressors and depressive symptoms in college students . J Am Coll Health . 2018;66(7):655-664. doi:10.1080/07448481.2018.1451869

Beiter R, Nash R, McCrady M, Rhoades D, Linscomb M, Clarahan M, Sammut S. The prevalence and correlates of depression, anxiety, and stress in a sample of college students . J Affect Disord . 2015;173:90-6. doi:10.1016/j.jad.2014.10.054

Hershner SD, Chervin RD. Causes and consequences of sleepiness among college students . Nat Sci Sleep . 2014;6:73-84. doi:10.2147/NSS.S62907

Gordon JS, Sbarra D, Armin J, Pace TWW, Gniady C, Barraza Y. Use of a guided imagery mobile app (See Me Serene) to reduce COVID-19-related stress: Pilot feasibility study . JMIR Form Res . 2021;5(10):e32353. doi:10.2196/32353

Cowley J, Kiely J, Collins D. Is there a link between self-perceived stress and physical activity levels in Scottish adolescents ? Int J Adolesc Med Health . 2017;31(1). doi:10.1515/ijamh-2016-0104

Paulus MP.  The breathing conundrum-interoceptive sensitivity and anxiety .  Depress Anxiety . 2013;30(4):315–320. doi:10.1002/da.22076

Toussaint L, Nguyen QA, Roettger C, Dixon K, Offenbächer M, Kohls N, Hirsch J, Sirois F. Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation . Evid Based Complement Alternat Med . 2021;2021:5924040. doi:10.1155/2021/5924040.

Gold BP, Frank MJ, Bogert B, Brattico E.  Pleasurable music affects reinforcement learning according to the listener .  Front Psychol . 2013;4:541. doi:10.3389/fpsyg.2013.00541

Thoma MV, La Marca R, Brönnimann R, Finkel L, Ehlert U, Nater UM.  The effect of music on the human stress response .  PLoS ONE . 2013;8(8):e70156. doi:10.1371/journal.pone.0070156

American Psychological Association. Manage stress: Strengthen your support network .

Nguyen-rodriguez ST, Unger JB, Spruijt-metz D.  Psychological determinants of emotional eating in adolescence.   Eat Disord . 2009;17(3):211-24. doi:10.1080/10640260902848543

Parsons D, Gardner P, Parry S, Smart S. Mindfulness-based approaches for managing stress, anxiety and depression for health students in tertiary education: A scoping review . Mindfulness (N Y) . 2022;13(1):1-16. doi:10.1007/s12671-021-01740-3

By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

117 Stress Management Essay Topic Ideas & Examples

🏆 best stress management topic ideas & essay examples, 💡 most interesting stress management topics to write about, ⭐ good research topics about stress management, 📃 simple & easy stress management essay titles, ❓ research questions about stress management.

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• The Effectiveness of Occupational Stress Management However, as it relates to analyzing the shipbuilding and ship-repair industries, the level of occupational stress is higher in comparison to other sectors of the economy, and the effectiveness of managing the problem is lower.
• Stress Management Through Transcendental Meditation Thus, to improve productivity and the general wellbeing of its employees, a company ought to offer stress management program. However, transcendental meditation seems to be the most beneficial as it enables people to deal with […]
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• Stress Management in University Students The purpose of this systematic review is to investigate how stress management research techniques have changed in the PICOS framework and tendencies in stress levels and stress factors in the period of the last ten […]
• Work Related Stress: Symptoms and Management The proper prevention of work-related stress is essential for successful outcomes, and it should include interventions that aim at reducing the stressful environment.
• Stress Symptoms and Management This ensures that I have adequate time to finish the assignments and this gives me an apple time to research and organize my work.
• Stress Management and Wellness Programs by Corporate Sector The realities of post-modern living prompt more and more governmental institutions and commercial organizations to pay closer attention to the physical well-being of their employees, as a way of increasing their professional adequacy and as […]
• Stress Management Under Organizational Psychology Stress management refers to various efforts to control and reduce the tension that occurs in stressfull situations. Lack of such people to consult worsens the situation.
• Preventing Burnout in Preschool Teachers This follows with a decline in the immunity of the individual to fight the various common illnesses such as common cold, flu etc and in some cases gives rise to the blood pressure problem in […]
• Sports Demands and Stress Management in Athletics Stress is a harmful physical and emotional response that occur to and individual when the requirements of an activity exceed the capabilities and needs of the individual.
• Reducing Nurses’ Stress: A Web-Based Management Program The title of this primary source accurately depicts the key variable, which is the level of nurses’ stress and mentions the possible solution to this issue the introduction of a special computer program.
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• Crisis Intervention Model and Critical Stress Management The difference between PFA and R-SSCIM is that the latter is aimed at a brief period while the former presupposes stable cooperation with the client.
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• Exam Stress: Effective Management It is important for a child to get enough rest for the relaxation of the mind and body. In line with Hemmings, it is important for parents to analyze the mood of a child who […]
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• Stress: Effects and Management Proposal In management of stress, one needs to analyze the causes of the stress, the level of the stress and the effects caused to the body and mind.
• Suggestions on Stress Management It can thus be summarized that if a stress victim adheres strictly to the suggestions made in the article, the victim is bound to reduce his/her level of stress.
• Stress Management and Work Performance in the UK The goal of the study is to establish the relationship between stress management and work performance and the best approach to manage stress to meet organizational goals.
• Critical Evaluation of Stress Management Approaches Thus, the objective of this paper is to analyze the approaches used by individuals and organizations to manage stress. A clear chain of command helps employees to avoid the stress that can result from uncertainty […]
• Stress Management and Work Performance in the United Kingdom In this society, it is very important for the management of various firms and governmental organizations to take care of the interests of the employees.
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• What Is the First Step in Stress Management?
• What Are the Critical Factors for Stress Management?
• Why Is It Important to Study Stress Management?
• What Are the Objectives of Stress Management?
• What Is the Most Effective Stress Management Strategy?
• How Can Effective Stress Management Help to Develop Healthy Responses to Given Tasks?
• What Are the Stress Management Techniques and Relaxation Methods?
• What Is a Stress Management Study?
• What Are the Strategies of Stress Management?
• Why Is Stress Management Important to Health?
• What Are the Positive Methods of Stress Management?
• What Are the Sources of Stress Management?
• Why Is Stress Harmful?
• What Are the Steps for Stress Management?
• Why Is Stress Management Critical?
• What Are the 3 Stress Hormones?
• How Does Stress Affect the Brain?
• What Is the Best Definition of Stress Management?
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Stress Management Essay for Students in English [Easy Words*]

January 25, 2021 by Sandeep

Essay on Stress Management: The word ‘stress’ was first used by a medical researcher named Selye in 1984 to educate people about the complex reactions in the human body when under pressure. It is a psychological response and utilizes abnormal levels of energy.

Essay on Stress Management 500 Words in English

Below we have provided Stress Management Essay in English, suitable for class 6, 7, 8, 9 & 10.

Stress is a complex phenomenon; medical scientist Selye (1984) used the term to describe the body’s biological reaction mechanisms. Selye defined stress as the body’s non-specific reaction to all demands. Stress is an adaptive answer to a stimulus in which the person has excessive psychological needs. In other words, stress represents a sense of fear, discomfort and depression that expresses those biochemical reactors in the human body and results in certain external forces, or the internal forces, that cannot be fulfilled by the means available to the individual. The level of stress depends on the ambient intensity or working style of a person. The so-called “stressors” are those environmental activities, circumstances or stimuli which induce stress; such stressors can be physical or emotional.

What is Stress Management?

Stress management means taking care of your thoughts, feelings, schedule, environment and how you handle problems. It is all about managing stress. The end goal is a healthy life, with time for jobs, friends, rest and recreation, and the desire to keep up and tackle obstacles. It is a broad spectrum of techniques and psychotherapies to control individuals’ level of stress, particularly chronic stress, usually to improve their everyday working.

Types of Stress

Acute Stress: Acute stress addresses the stresses of the near future or the very recent past. This type of stress is often misunderstood as unfavourable. Although this is true in some situations, it is also good to have particular acute stress in life. Running is called acute stressors, like some other type of action. Acute stress is a short-term threat that, as a result, has little time to weaken it.

Chronic Stress: Unlike acute stress, chronic stress is unusual. It affects people and can be a significant health concern because it lasts for a long time. Chronic stress can lead to loss of memory, spatial damage and a diminished food drive.

Strategies for Managing Stress

If a difficult situation cannot be stopped, try to improve it. Find out what you should do to change it so that the question will not emerge in the future. This also involves adjusting the way one communicates and acts in daily life.

Adjust yourself because you cannot change the stressors. Through adjusting your perceptions or mood, you can adapt to difficult circumstances and recover your sense of control.

There are unavoidable causes of stress. Stressors such a loving’s passing, a significant disease or a global crisis cannot be avoided or changed. The best way to deal with stress in these cases is to accept things as they are. Acceptance may be challenging, but, in the longer term, it is easier than railing, you cannot change a situation.

You can reduce tension in your life by nurturing yourself, above and beyond a constructive outlook and mindset. If you make time for fun and rest days, you will be in a great position to cope with life stressors.

Through improving your physical fitness, you can increase your stress tolerance. Physical exercise plays a significant role in stress management and avoidance. Allow time, three days a week, for at least 30 minutes of exercise. It can help alleviate pent-up anxiety and stress from aerobic exercise.

Stress Management - Essay Examples And Topic Ideas For Free

An essay on stress management can explore strategies and techniques for coping with stress in modern life. It can discuss the physical and psychological effects of stress, mindfulness practices, time management, and the importance of work-life balance in reducing stress and promoting overall well-being. We’ve gathered an extensive assortment of free essay samples on the topic of Stress Management you can find at Papersowl. You can use our samples for inspiration to write your own essay, research paper, or just to explore a new topic for yourself.

Self Care in Stress Management

Humans or individuals as living creatures created by God with all their abilities and advantages compared to other living things, for example having a mind that can be used to think we need to be grateful. Just like staying and caring for yourself (self care) by utilizing the abilities we have. Every individual with the right conditions and conditions in accordance with the basic conditions that have an instinct also the body's ability to be able to care for, protect, […]

Importance of Stress Management at Workplace

What is stress? Stress is the body’s way of responding to any kind of demand.it could be negative or positive. 1. Demands This includes the demands of the workload and the work environment. The times when employees feel work stress could be: • harsh deadlines and expectations • technology overload • unmanageable workloads • long work hours 2. Lack of Control Lack of control at workplace means how much authority employees have about the way they do their work. Lack […]

Causes of Teenage Stress: Understanding the Effects

Causes of Teenage Stress According to dictionary.com, stress is defined as “importance attached to a thing.” As teenagers, we are constantly bombarded with homework, college, and the future, and it can become very stressful. Stress has a lot of causes and effects on teenagers, and sometimes it can get a little overwhelming. As a teenager myself, I have found that sometimes when I get too stressed, I get flustered. Like other teenagers, I would like to know what causes so […]

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An Observation of Stress and Stress Management in a Modern World

Everyone experiences stress one way or another whether it be acute or major. According to Psychology by Sandra E. Hockenbury, stress is a negative emotional response to events that are perceived to be exceeding a person’s resources or natural abilities (Hockenbury 531). According to the cognitive appraisal model founded by Richard Lazarus, people only experience stress if the stressor or what causes the stress is perceived to uncontrollable (Hockenbury 531). Once a person deems the stressor to be uncontrollable, they […]

Stress Management Case Study Report

The stress management case study involves college student, Katya who has an upcoming chemistry exam, she normally tries her best to study as much as possible because she experiences anxiety before taking tests. Her lack of confidence causes Katya to believe that no matter how hard she studies it will not make a difference in her tests. Katya knows she has to do well in her upcoming exam or she may lose her scholarship. While studying for her chemistry exam […]

Stress Among Police Officers: Understanding and Addressing

Causes of Stress for Police Officers High expectations are placed on police officers to put everything and everyone aside when duty calls, and it can be tiring and stressful at times to meet this demand due to family and other personal demands. In the eye of the community, the police are expected to go above and beyond the call of duty, and this is demanding as they are only human. It can often be very stressful for an officer when […]

Stress Management: how Stress Can Cause Mental Illness and how to Treat it

Every day, people experience stress or a stressful moment, at least at one point in the day or multiple times. Stress is defined as “a general, not a specific, term and refers to any demand (physical or psychological) that is outside the norm and that signals a disparity between what is optimal and what actually exists” (Herbert, 1997, 530). From this definition, stress is an event that is mentally and physically draining and a very common cause for people to […]

Coping with Stress: Exploring Strategies for Effective Stress Management

Personal Stress Assessment People respond to stress in three different ways: emotionally, physiologically, and behaviorally (Weiten, Dunn, & Hammer, 2018). I completed the stress assessment (R. Roberts, personal communication, January 31, 2019) to determine how I handle stressful situations. Lower numbers, between 7 and 70, indicated a weaker response to stress. The assessment (R. Roberts, personal communication, January 31, 2019) indicated that I respond to stressful situations mentally more than physically or emotionally; I scored a 37 for the mental […]

Causes of Stress Among College Students: Exploring the Daily Life

Stress is the natural response of the human body that happens when challenges come by. As college students, they are bombarded with loads of stress on a daily basis. Starting college can hold a whole new experience, and it can be scary without the safety net of family, friends, or guardians to come home to days away from a support structure that loves you no matter what. Stress and Its Effects on College Students Students are exposed to stress by […]

Trauma, Violence and Stress Management in America

Attachment Therapy Intervention Child-parent psychotherapy is an intervention technique used in young children with attachment disorders. This approach looks at the parental role in a child's emotional attachments and how the child-parent relationship affects other relationships in a child's life. According to Hagan, Browne, Sulik, Ippen, Bush, & Lieberman (2017), the main goal of child-parent psychotherapy is to address the quality of attachments between a young child and their primary caregiver, and to discover how those attachments affect the child's […]

When Stress Turns to Panic: the Stress Management Techniques

When Stress Turns to Panic For many people, stress is the trigger for an even bigger health problem: anxiety and panic attacks. If you are currently suffering from anxiety and panic attacks, along with stress, then it can feel like you're in the rabbit hole – as if there’s no real hope of a solution. The stress management techniques are highly effective for relieving and even eliminating stress. However, if you are experiencing intense episodes of anxiety and panic, you […]

Do not Let Negative Feelings Destroy our Lives

Currently, many people suffer from negative feelings which have bad effect on people’s mental health and, more seriously, destroy someone’s ability to live a normal life. Therefore, it is necessary for everyone to learn how to deal with those kinds of negative feelings so that we can prevent them from developing into depression or we can know how to help ourselves even if we have already suffered from depression. However, most people do not really realize how negative feelings harm […]

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Stress Management Essays

Stress is now a major problem in many countries around the world. What are some of the factors in modern society that cause this stress, and how can we reduce it? In present times, stress has become a very common problem that people are facing all over the world. This essay will examine its potential causes and possible ways of reducing it. The predominant factor for leading a stressful life is work pressure. As industries are growing rapidly, the competition among them is also increasing day by day, thus enforcing employees to work harder and harder to maintain their company's reputation and position in the competitive world. Consequently, in order to meet their task deadline, people always feel constant pressure upon them. For instance, it is evident that due to work pressure many IT professionals face problems related to mental health such as depression and anxiety. The other factor responsible for this tension is nuclear families. For working couples, managing both work and home at the same time is a challenging job especially when they are leaving away from their parents, and hence, they do not have anyone at home to depend upon for small assistance. There can be a number of ways to release this anxiety and pressure. Firstly, people need to learn to maintain work-life balance which is essential for leading a happy and fulfilling life. There are many stress management programs available these days that are very helpful in handling mental pressure. Secondly, physical activities are considered as a stress buster by many medical professionals. For example, yoga and power yoga have proven to be successful in improving both mental and physical health. Thus people can join some sports or physical activity on a regular basis to reduce their day to day life stress. In conclusion, work-related stress and fast-paced life are the main reasons for stress among people. However, people can manage it effectively by doing physical exercises and meditation as a daily practice.

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Stress in Modern Society

Hi can someone review my writing for this change in society essay and give it a band score if possible please? In some societies, stress is now regarded as a major problem, and it is thought that people suffer from more stress than they did in the past. However, others feel that the amount of stress people have today is exaggerated. They say that previous generations were under more pressure, but the idea of suffering from stress did not exist. Discuss both these views and give your own opinion. It is undeniable that life has been upgraded remarkably for the last decades. People live an easier and more convenient life, yet are put under a lot of of pressure, which is now one of societies' biggest issues. However, some people argue that people today do not suffer from as much stress there was in the past when the concept of stress did not exist. I personally think that each generation deals with different kinds of pressure. To begin with, people in modern societies tend to have numerous concerns whilst pursuing a high living standard. Employees are forced to work longer hours which results in a large amount of stress. Modern problems in finance, business, education and relationships usually put people in distress as well. Moreover, pollution caused by technology development has brought about a lot of serious diseases adding up to the endless list of today's concerns. On the other hand, life of the previous generations was no less stressful. Without the help of technology, people in the past would have a lot of difficulties in doing everything on their own. Furthermore, as a result of war and ages of economic depression, poverty and diseases became the largest problems most people had to face. However, they were not likely to suffer from emotional instability from pressures. Common today's mental illness resulting from stress such as bipolar, eating disorder, social anxiety did not exist. In conclusion, I think that the pressure that each generation is under aredistinct and incomparable. Nevertheless, unlike us, our ancestors had learned to manage it quite well.

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Causes of and Solutions to Stress

by Fizza (Pakistan)

Stress is now a major problem in many countries around the world. What are some of the factors in modern society that cause this stress, and how can we reduce it? In the contemporary world, the issue of stress has been found to affect almost everyone at some point in their lives. This essay will look into the precedents of rising stress levels in society, and potential measures that can be taken to avoid or reduce it. The reasons of stress can either be physiological or psychological. Among the former, the use of screens is the leading factor. In the present information age, the lifestyle of people and the nature of their jobs have altered. One of the most notable changes is a very high tendency of screen use in the form of desktops, laptops and mobile phones among others. Spending long hours focusing on screen causes the muscles to stiff and boost the stress level. If we talk about the latter, people belonging to almost all age groups residing across the globe face tensions about various matters related to education and jobs due to heightened competition in these fields. Such worries coupled with uncertainly about future lead to increased stress levels. Although the problem of stress is definitely prevalent in current context, there are a number of stress management techniques that can be learned to tackle this issue. First, one must take short breaks for simple exercises while doing office work or while studying to relax the muscles and avoid stress. Second, consultation with a sincere friend or a psychiatrist for catharsis can turn out to be helpful when someone is facing high stress level. In addition to these, one must also try to stay away from certain situations that cause stress for example toxic relationships, dishonest friendships and political environments. In conclusion, due to changes in overall society, people are more likely to experience stress. Although it is a pressing issue, it can be solved easily through adopting some crucial yet uncomplicated measures.

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GSEB Solutions Class 12 English Unit 3 Read 2 Stress Control Exercises

Gujarat Board  GSEB Solutions Class 12 English Second Language Unit 3 Read 2 Stress Control Exercises Textbook Exercise Questions and Answers.

GSEB Std 12 English Textbook Solutions Unit 3 Read 2 Stress Control Exercises (2nd Language)

Gseb class 12 english stress control exercises text book questions and answers.

Comprehension

1. Here are some words which can make you stress-free. Read their dictionary meanings. Close your eyes and recollect the words and images that occur in your mind. List them in the last column. An example is given. (You can use mother-tongue.)

2. Do step 1. then replace the underlined part in A with B and do It again. Then narrate your experience. (You can use mother-tongue.)

Answer: Your physical and mental feeling: (1) Meditate on your favourite idol: A role model can be considered as a favourite idol. The best role models are our parents. Throughout our life we imitate them to some extent.

(2) Build up images of your past incidents where people liked you: Childhood images are the best images one can recall. Many instances during our childhood draw our attention when we were liked more by others. We enact the same in our future life. These images could be being honest, truthful and innocent in our behaviour.

(3) Explore the streets and areas of your city / villages : Curiocity leads to exploration. Right from our childhood we are indulged in these acts. These remain in our minds in the form of indelible memories.

(4) Put your finger under your nose and feel breath out: This exercise reminds us of (‘Pranayam’ the yogic action. Here by giving exercise to the lungs we learn to exhale the impure air which is stored in the inner cavities of our lungs.

3. Answer the following questions:

Question 1. Which things create stress in you ? Answer: Mind, emotions and body work together. Our mental capacities help us to concentrate, to gather information and think logically to make rational decisions. Stress is created if the mind is unable to think logically. Emotions bar the way to clear thinking.

You take longer to do a task. This is where we come to know that stress has gained control over us. We also realize that memory fails us. We are unable to finish the task on hand. Eventually we realize that stress has been created in us.

Question 2. Which are the effects of stress on you ? Answer: Stress is a situation where mind, body and emotions do not work together. The result is that our mental capacities fail to work. We are unable to concentrate, remember old and new information and think logically. A constructive and workable order cannot be imposed. Rational day-to-day decisions cannot be taken.

Question 3. How do you release stress ? Answer: The main cause of stress is mental disturbance. The mind is unable to think in a normal way. So to bring about normalcy it is very necessary that stress is released. In the initial stage, we have to make ourselves confortable. This is possible through short meditation. Choose a word that symolises ‘calmness’. Meditate on the chosen word.

Visualise scenes that tie up with the word. Secondly take some material. Close your eyes and explore its texture. Doing this, some stress will be released. Stress is also caused when the brain does not receive sufficient oxygen.

This can be done when we rub our hands together and create energy. Place palms on the area below the naval and breathe into your belly. These are some ways how stress will be released.

Question 4. Which of these techniques is more effective on you ? Answer: Deep breathing has always proved more effective. It is easy to practise and does not need particular kind of knowledge in physiology. It also gives instant relief.

Question 5. How would life be without stress ? Answer: Many times stress acts a source to success. We develop anxiety when we are unable to solve a problem which comes in the way of our success. Our mind is not at peace till some solution to the problem is found. On one hand, the solution is found, while on the other, stress is s removed. Thus stress is a stepping stone to success.

A. Additional Questions and Answers

Question 1. How does deep breathing help us get out of stress ? Answer: lf we don’t breathe deeply, our brain does not get enough supply of Oxygen. Therefore, when we get stressed, we tend to hold our breath or only breathe in a shallowed way, using only s the top part of our lungs, and for the lack of sufficient Oxygen, we feel stressed and are unable to concentrate properly.

Question 2. How does crown pull help our nervous system ? Answer: The crown pull allows the cerebrospinal fluid to move freely, through the spinal column and the skull. It influences the flow of cerebrospinal fluid in a positive way. It helps calm our nervous system. It can also take away a headache or stress-induced stomach ache, as well as helps us think clearly.

(B) Short notes

Write a short note focussing on the questions: Short Meditation

• A Stress Control Exercise
• two stages : first stage
• sit quietly
• imagine a word
• think about it
• build up mental images illustrating the word
• feel ‘harmony’ or ‘tranquility’ within second stage
• choose an object
• think about its texture with closed eyes -spend two minutes over it

Short Meditation I

• Which position should we keep at first? -Which words should we select?
• Why should we choose a word?
• What should we visualise or build?
• Why should we spend some time in imagining?

Answer: Short Meditation-A Stress Control Exercise: For short meditation, there are two stages. In the first stage, one has to sit comfortably closing one’s eyes. He has to choose a word for calmness from ‘harmony’, ‘tranquility’, ‘serenity’, ‘peace’ or ‘relax’ and meditate on the chosen one.

One has to visualise scenes that tie in with the word or build up mental images illustrating the word, and feel ‘harmony’ or ‘tranquility’ within oneself. In the second stage, one has to choose an object like a fabric, a stone, etc. that appeals one, and start thinking about its texture with closed eyes. Spending two minutes over it would lead one to meditation.

(C) Reading Comprehension

Read the following extracts and answer the questions :

(1) When we breathe, there is a microscopic movement of the cranial bones which in turn allows the cerebrospinal fluid to move freely through the spinal column and the skull. When tensed or upset and don’t breathe s deeply enough, this can result in bones in the skull becoming slightiy stuck together so that the fluid cannot circulate properly.

Questions: (1) What happens when we breathe ? (2) What happens when we are tensed or S’ upset ? Answers: (1) When we breathe, there is a microscopic movement in the cranial bones, which ? in turn allows the cerebrospinal fluid to move freely through the spinal column and the skull. (2) When we are tensed or upset and don’t breathe deeply enough, the bones in S the skull become slightly stuck together preventing the fluid to circulate properly.

(2) Mental quick fixes

• Put on some music you like and dance through the room. This creative activity exercises the right side of the brain and S’ helps rebalance your brain.
• Get a fish tank and watch the fish swim around languidly. This allows your mind to calm down.
• Write down all your worries. Putting them on a piece of paper gets them out of your head.
• Get out into nature and walk. Concentrate on what is right now rather than what might happen tomorrow.

(1) Write two ways to get mentally relieved ? (2) What kind of concentration should we / have ? Answers: (1) To get mentally relieved, we should follow ? these ways :

• We should listen to music and dance.
• We should get out into nature and walk.

(2) We should concentrate on right now rather than what might happen tomorrow.

(3) Give your brain an oxygen hit. Half the problems with being stressed and unable to concentrate properly is that you don’t breathe deeply enough to supply your brain with sufficient oxygen. When we get stressed, we tend to hold our breath or only breathe in a shallow way. In order to deepen your breathing and get oxygen all the way up into the brain again, rub both your palms, put them below your navel, feel your belly rise every in-breath.

Questions : (1) What is the reason of being stressed, according to the writer ? (2) What should we do to get oxygen into the brain? Answers : (1) According to the writer, we get stressed and are unable to concentrate properly is that we don’t breathe deeply enough to supply our brain with sufficient oxygen. (2) To get oxygen into the brain, we should rub both our palms, put them below the naval and feel our belly rise every in-breath.

(D) Say True or False

Write whether the following sentences are True or False:

(1) In short meditation, we should meditate on our chosen word. (2) Half of the problem with being stressed is that we breathe deeply enough to supply our brain with sufficient oxygen. (3) When we breathe, there is a microscopic ‘ movement of the cranial bones. (4) The Crown Pull influences the flow of ’ cerebrospinal fluid in a negative way. (5) Some music and dance of your choice helps the right side of the brain in rebalancing. (6) We should not go out into nature and walk naturally. (7) Delete the phrase ‘I can’t from your vocabulary as it blocks your view of possible solutions. (8) Writing a few lines with other hand interrupts rebalancing the two hemispheres of the brain. Answer: (1) True (2) False (3) True (4) False (5) True (6) False (7) True (8) False

1. Circle the word that is different from the other three words.

(1) tangled – (intertwined) – tizz – confused (2) tranquility – calmness – serenity – (restlessness) (3) anticipating – foresee – predict – (evaluate) (4) retrieve – rescue – salvage – (evade) (5) crisis – crunch – deadlock – (breakthrough)

2. Each group of four words contains two words that are either synonyms or antonyms. Circle these two words; then circle the if they are synonyms, and A if they are antonyms.

Choose the best answer in light of the bold word in question.

Question 1. When do you get shattered ? (a) after the whole day’s office work (b) after watching a funny movie (c) before thinking a lot (d) while working on a computer Answer: (a) after the whole day’s office work

Question 2. Which of the following is in reference to the word half ? (a) cranial bones (b) landscape (c) hemisphere (d) cerebrospinal Answer: (c) hemisphere

Question 3. When do you feel that your day is hectic ? (a) when you have a lot of leisure time (b) when you can’t relax (c) when people don’t cooperate with you (d) when you are travelling to a hill station Answer: (b) when you can’t relax

Question 4. Which of the following will you not like to have on your scalp ? (a) tension (b) hair (c) hair-oil (d) dandruff Answer: (a) tension

Question 5. Which of the following processes, if dosen’t take place in your mind, induces chances of your failing the exam ? (a) tangling of information (b) flicking of information (c) retrieval of information (d) drifting of information Answer: (c) retrieval of information

4. Underline the proper word from the brackets and indicate its place in the sentence.

Example: Our fishing lines got all when we were bringing them in. ( tangled up , anticipated) Answer: Our fishing lines got all tangled up when we were bringing them in.

Question 1. The early death of his business partner due to overwork has given him a new on life. ( perspective , flick) Answer: The early death of his business partner due to overwork has given him a new perspective on life.

Question 2. I sometimes events in the future in my dreams, (resilience, anticipate ) Answer: I sometimes anticipate events in the future in my dreams.

Question 3. I could not fix the bug in the programming code so I sent the task to my in America. (hemisphere, counterpart ) Answer: I could not fix the bug in the programming code so I sent the task to my counterpart in America.

Question 4. Studies have shown that optimists generally live longer than, ( pessimists , hectic) Answer: Studies have shown that optimists generally live longer than pessimists.

Question 5. Can you the light off when you leave the room? (retrieve, flick) Answer: Can you flick the light off when you leave the room?

5 Improve each of these sentences by crossing out the phrase in bold and replacing it with a word/phrase given in the list.

(cerebrospinal fluids, irrational, hemisphere, cranial bones, tizz, exam nerves, flick)

Example : The United States is in the northern half of the sphere. Answer: The United States is in the northern hemisphere.

Question 1. Butterflies in the stomach and worrying thoughts are indications of fear that occur before or during test situations. Answer: Exam nerves are indications of fear that occur before or during test situations.

Question 2. He dismissed the secretary with a sudden and quick movement of his fingers. Answer: He dismissed the secretary with a flick of his fingers.

Question 3. The sudden attack with a metal rod broke the top portion of the skull of the soldier. Answer: The sudden attack with a metal rod broke the cranial bones of the soldier.

Question 4. There are four cavities in the brain which are filled with brain and spinal cord liquid. Answer: There are four cavities in the brain which are filled with cerebrospinal fluids.

Question 5. My mind is all in an excited state of agitation. Answer: My mind is all in a tizz .

Question 6. I cannot have a well-grounded discussion with my delusional aunt. Answer: I cannot have a rational discussion with my delusional aunt.

6. Match ‘A’ with ‘B’ and frame a sentence using both of these words.

(Talking about people / places in relation to something/someone.)

1 Read out this conversation and the passages. Observe the words printed in bold.

(A) Aarushi: Hey Sneha, look at those bangles in that imitation jewellery shop. Sneha : Wow! They are indeed wonderful. Aarushi: They have the same golden glitter as real gold ornaments have. How would they look on the hands of my mom ? Sneha : Oh … nice. So, are you thinking of your mamma’s choice? Aarushi: You are right, Sneha. Unlike me, my mamma doesn’t prefer imitation jewellery. Sneha: But look at the shape and design as well. They have the same traditional design as the old ones your mom has. These bangles are in no way different from your mamma’s choice. Aarushi: That’s quite true. Let me buy it for my mom. Sneha: Surely, she will be happy to have them. Aarushi: Yes, I agree. Our views are quite alike .

(B) Hello friends, me introduce this chap to you. He is our new classmate. He has taken up the same course of study as I did. He lives in the same house as I do. It’s of the same size, the same colour, the same look but with a different style. He doesn’t like the same song as I do. Unlike me, he is always much worried about his career. I am a carefree person. He is also the same aggressive and bold person as I am. Don’t get surprised, we are twin-brothers. Now, clap for Jitesh and Mitesh.

(C) Let’s compare the teachers we know in the school. Mr Mehta who teaches English is almost the same age as Mr Bhatt, the economics teacher. Mr Mehta’s personality is quite different from that of Mr Bhatt. They are both good teachers and in that respect they are alike, but Mr Mehta participates more in social activities than Mr Bhatt does. He doesn’t work as hard as Mr Bhatt. Mr Mehta works like a snail. Mr Shah differs from both of them. Mr Shah’s social interests are the same as Mr Mehta’s but he doesn’t like to mix with strangers. Unlike Mr Mehta, Mr Shah avoids attending functions outside town.

2 Notice the use of expressions showing similarities and differences between people and things. From F. 1 (A), (B), (C) analyze and write down similar expressions as shown in these examples.

Question 1. Mr Mehta’s personality is quite different from that of Mr Bhatt. Answer: Reading interest of my sister is quite different from mine.

Question 2. But these bangles aren’t the same as your mom has. Answer: Ishant Sharma’s batting skill isn’t the same as that of Virat Kohli.

Question 3. Unlike Mr Mehta, Mr Shah avoids attending functions outside town. Travelling is Mr Mehta’s hobby. Answer: Unlike me, my mamma doesn’t prefer imitation jewellery.

Question 4. He lives in the same apartment as I do. Answer: These bangles in no way are different from your mamma’s choice.

Question 5. He is also the same aggressive and bold person as I am. Answer: Mr Shah’s social interests are the same as Mr Mehta’s.

3. Here is a game of naughts and crosses. Let’s play it differently. Make a sentence choosing the adjective and select your sign-either Naught (O) or Cross (X). If the sentence is approved by the teacher, you can put the selected sign in the relevant box. Your partner would do the same. The student who gets three naughts or crosses in a line is the winner. You can make sentences of equal and unequal comparisons observing your classmates and things in the class. Best of luck.

Example: Rina has the same attitude as her brother. Answer: (1) Mahi’s skill to play cricket is the same as Kohli (has). (2) Like River Ganga, Brahmaputra is also flooded twice. (3) The oath taking ceremony of Trump is almost the same as Barak Obama. (4) Unlike the tropical countries the polar region enjoys less amount of warmth. (5) All the classical singers are not the same as M.S. (6) The physical ability of a man differs from that of a woman. (7) The complexion of a European is similar to that of an American. (8) Views of two businessmen to earn money are alike. (9) Though horse and donkey appear to be the same, they are different from each other. Note: Sentences are made using all the adjectives from the boxes. Now students will put (O) or (X) and play the game practically in the classroom in the presence of their teacher.

4. Look at the two pictures given below. Observe the similarities and differences between them. Frame sentences using all expressions mentioned in F. 1.

Example: Both houses are almost alike but the drawing-room arrangements differ. Answer: These are the pictures of drawing-rooms of different houses. The houses must be almost the same in size, but the drawing-room of one house is quite different from that of the other house. As far as their furniture is concerned, they are alike, but the arrangement of one is not the same as that of the other. Unlike the arrangement of drawing-room – 1, the room – 2 has better claim.

5. Make meaningful sentences joining A with B and C.

Answer: (1) My house is at the same distance from the school as that of your house. (2) Unlike Ankleshwar, Anand is not an industrial city. (3) My opinion in this matter is similar to your opinion. (4) Unlike the lazy Mr Sharma, Mr Rawal is very hard-working. (5) The sweetness of Vina’s voice is almost the same as the voice of Lata Mangeshkar.

6 Insert ‘as’ at the proper place in these sentences:

(1) My mother has the same car my father has. (2) I think that your sister is the same age that of Monika. (3) This is the same bike you bought me. (4) Jahid is the same clever little boy his father. (5) This is the same dress I wanted to buy last week. (6) This is the same computer that one. Answer: (1) My mother has the same car as my father has. (2) I think that your sister is the same age as that of Monika. (3) This is the same bike as you bought me. (4) Jahid is the same clever little boy as his father. (5) This is the same as the dress I wanted to buy last week. (6) This is the same computer as that one.

Talk about the general similarities and differences of things which can be seen in your classroom. Make use of the expressions ‘the same as, alike, differ from, different from, almost the same as’, etc. Things: Two blackboards, chairs, desks, walls, windows, doors, notebooks, etc. Example: Two pens Answer: My pen is different from Aarif’s. (1) The two blackboards in the class are different from each other in their size. (2) The chairs in the class are alike . (3) The desks in the class are almost similar to one another. (4) The painting hung on the wall differs from one another. (5) One window of the class is almost the same as the other. (6) The front door of the class is not the same as the rear one. (7) Since students buy notebooks of different brands they are not the same.

8. Choose any one of these and write a description based on the points given in which one thing or person is compared to the other.

(1) The school at present and the school you attended last year:

• building (big – small)
• number of students (more-less)
• size of playground (small – large)
• distance from your home (far-near)

Answer: Last year I was studying in a different school. The building of that school was small as it was a primary school. The building of this school is big. The number of students in the previous school were less while the students in this school are more.

The size of the playground in the primary school was small but the size of the playground of the present school is large. Formally my house was situated near the school but now after shifting the house, the school is very far.

(2) Find out similarities and differences between the appearances of you and someone in your class with respect to the following features:

• height – strength – weight
• carefulness
• complexion – punctuality
• colour/type of hair – friendliness
• colour / size of eyes – determination

Answer: Dhanish is my friend. We study in the same class. His hair is as curly as mine. His eyes are not browner than mine. His complexion is fairer than mine. I don’t score very good marks but he does. I am taller than he is. However, he is not as strong as I am.

His weight is more than that of mine. I am not as careful in my work as he is. We both are very punctual. As far as friendliness is concerned we both are alike. He secures first rank in the class because of his determination. I am not as determined as he is.

(3) Write a short paragraph pointing out the similarities between:

(a) A man and a tree Answer: Man and tree are both living beings. They both breathe. As man grows, so does the tree. They both require nutrition. They both are fruitful. Both require sunlight for their existance.

(b) An earthmover and an elephant Answer: The elephant is a huge animal. In some countries, including India, the elephant is taken help to lift and shift huge loads. They are used to shift long and weighty logs of wood and also to carry heavy loads on their back. Similarly earthmovers also lift and shift heavy loads from one place to another. Thus they are similar in terms of work they do.

(c) A mobile phone and a TV Answer: In the modern world both TV and mobile phones have become necessities. A mobile phone, if connected with internet is almost the same as TV. They both provide us with information. Using proper equipment information can be stored in both devices. We can watch movies, serials, etc. on both TV and mobile. Both are a good source of entertainment.

Question 1. We all feel stressed nowadays but the reasons are different. Think about the reasons that give you stress.

I got stressed because… (1) I woke up late yesterday and I could not reach my school on time. (2) I had not done my home work assigned by the maths teacher. (3) I woke up late and consequently missed my regular bus. (4) I disobeyed my parents and failed to follow their instructions. (5) I am always under stress while driving my vehicle.

Question 2. There is an elocution competition on ‘Benefits of Positive Attitude’ in your school. Prepare a speech for it. Answer: Honourable judges, ladies, gentleman and my dear friends, Standing at the foot of a mountain and having a strong feeling that ‘I can climb this mountain’ is nothing but positive thinking. A positive attitude has many benefits. Our life is full of stress.

If we want to cope up with it, a positive attitude helps us to easily overcome the dark side of life. It brings optimism, helps us to avoid worries and most of all negative thinking. It brings constructive changes if it is adopted. It makes us happier, brighter arid more successful.

A positive attitude helps us to work hard and be nice to people. Longetivity of life is brought about. It drives out negative work. It improves the quality of decision-making. We become more resilient when facing stress, challenges and adversity. We can maintain broader perspective of life will help us to identity solutions clearly.

We develop attitude of gratitude towards people and a sense of appreciation. It helps athletes to perform a high level of results. It enhances the  number of friends and brings about happiness, It garners support of others. In this way a positive attitude helps to live a brighter and successful life.

It is best that we avoid negative thought. We have to balance our thinking and give priority to the events that would bring success in our future life. Our thinking should be flexible so that we can easily adopt ourselves to the existing situations. We should develop awareness that exams are necessary in life.

At every step in our life one or the other exam tests us. We should be physically and mentally prepared for it. Courage is very necessary in this walk of life. I hope you will understand seriousness of achieving success in your forthcoming exam. With lots of love and blessings, I am. Yours affectionately. Punit.

A. l Do meditation for 15 minutes before you go to sleep. Note down what change you felt in the quality of your sleep. A. 2 List the situations in which you felt stress during the last week. Note: Students will carry out these activities themselves.

Talk to your Parents / Guardians. Find out the reasons behind their stress, anxieties and tensions. Try to know what they do to get over their stress, anxieties and tensions. Note: Students will interact with their Parents / Guardians and find out the reasons and explore remedies for their

Stress Control Exercises Summary in Gujarati

પરિચય આ જ Unitના Read 1માં તણાવને પ્રબંધિત | નિયંત્રિત કરવો જરૂરી છે અનિવાર્ય છે એ અંગે જાણ્યું. હવે આ Read 2 માં stress Control માટે કેટલીક કવાયતો આપવામાં આવી છે, તેમનો અભ્યાસ કરો અને શક્ય ત્યાં સુધી અમલમાં મૂકવા પ્રયાસ કરો.

લધુ ધ્યાન 1: • સુખદાયક સ્થિતિમાં આવી અને આંખો બંધ કરો. છે તમને જે શબ્દ ‘શાંતિ’ (અક્ષુબ્ધતા) રજૂ કરતો હોય તે શબ્દ પસંદ કરો : “સાનુકૂળતા’ (સંવાદિતા), ‘માનસિક સ્વસ્થતા’, ‘ગંભીરતા’, ‘શાંતિ’, ‘રાહત’.

• પસંદ કરાયેલા શબ્દ પર ધ્યાન કેન્દ્રિત કરો (ચિંતન કરો.). આ શબ્દ સાથે સંકળાયેલ દશ્યો(બાબતો)ની મનોમન કલ્પના કરો કે આ (શાંતિ) શબ્દને સ્પષ્ટ કરતી હોય તેવું માનસિક ચિત્ર તૈયાર કરો. જો તમે તમારી અંદર સંવાદિતા કે માનસિક શાંતિનો અનુભવ કરો, તો કેવો અહેસાસ થાય એવી કલ્પના કરવામાં પણ તમે થોડોક સમય ગાળી શકો.

• ફરી તમારી આંખો ખોલી દો. લઘુ ધ્યાન 2: ડ્રેસનું કાપડ, પથ્થર, લાકડાનો ટુકડો કે તમને ગમે તે કોઈ પણ એક પદાર્થ લો.

• આંખો બંધ કરીને આ પદાર્થની રચના (ચોમેર) સ્પર્શ કરી તપાસો.

• આમ લગભગ 2 મિનિટ કરતા રહો. તમારા મગજને વિશેષ પ્રાણવાયુ આપો (ઊર્જાવાન બનાવો): તણાવયુક્ત રહેવા અને યોગ્ય રીતે ધ્યાન કેન્દ્રિત કરવા માટે અસમર્થ હોવાની અર્ધી સમસ્યા તો તમારા મગજને પૂરતા પ્રમાણમાં પ્રાણવાયુ મળે એ રીતે તમે ઊંડો શ્વાસ લેતા નથી એ છે. જ્યારે આપણે તણાવમાં હોઈએ ત્યારે આપણા ફેફસાંનો માત્ર ઉપરના ભાગનો ઉપયોગ કરીને કાં તો આપણે શ્વાસ રોકી રાખવા અથવા ઉપરછલ્લો શ્વાસ લેવા ટેવાયેલા છીએ. ઊંડા શ્વાસ લઈને પ્રાણવાયુને છેક મગજની અંદર સુધી પહોંચતો કરવા માટે બે મિનિટ માટે નીચેનો મહાવરો કરો:

• એકાદ ક્ષણ માટે ઊર્જા પેદા કરવા તમારા બંને હાથની હથેળીઓ)ને ભેગા કરી ઘસો.

• નાભિની નીચેના ભાગમાં તમારી એક હથેળીની ઉપર બીજી | (હથેળી) મૂકો.

• દરેક શ્વાસે તમારી હથેળીઓ ઊંચી થાય એ રીતે સભાનતાપૂર્વક તમારા પેટમાં શ્વાસ ભરો (અને કાઢો).

• તમારા મગજમાં પ્રાણવાયુ જઈ રહ્યો છે, તેવી કલ્પના કરો. ક્રાઉન પુલ (શ્વાસને ઉપરની તરફ ખેંચવો) : જ્યારે આપણે શ્વાસ લઈએ છીએ ત્યારે ખોપડીનાં હાડકાંમાં અતિ સૂક્ષ્મ એવી હલચલ થતી હોય છે, જેને પરિણામે કરોડ અને ખોપડીમાં | (મગજના ભાગમાં) મગજ તથા કરોડ માટે થતો સાવ છૂટથી થવા લાગે છે. જ્યારે તણાવમાં હોઈએ કે અશાંત હોઈએ ત્યારે આપણે

• તમારી ટચૂકડી આંગળીઓ આગળના ભાગે વાળની કોરને અડેતે રીતે કાંસકાની જેમ ફેલાવી તમારા બંને હાથ તમારા માથાના ઉપરના ભાગે રાખો. તમારા તાલુકા પર જોરથી દબાવો અને બંને હાથે બહારની તરફ (વાળ) હોળતા હો તે રીતે મધ્યભાગમાંથી તમારી આંગળીઓને હટાવી લો. ‘ નો

• હવે, માથાના મધ્યભાગથી થોડેક ઉપર તમારા હાથને આ જ રીતે મૂકો અને ઉપરોક્ત પ્રક્રિયા પુનરાવર્તિત કરો.

• ફરી એક વાર તમારા હાથને હજુય માથાના પાછળના ભાગમાં ઉપરની તરફ મૂકો અને ઉપરોક્ત પ્રક્રિયા દોહરાવો. ડાનસિક સ્વસ્થતાના અન્ય ઉપાયોઃ

• તમને ગમતું સંગીત ચાલુ કરો અને રૂમમાં નાચો. આ સર્જનાત્મક પ્રવૃત્તિ મગજના જમણા ભાગને કવાયત પૂરી પાડે છે અને તમારા મનને પુનર્જતુલિત કરે છે.

• એક માછલીઘર લો અને નિરાંતે તરતી માછલીઓને નિહાળો. આ તમારા મનને શાંત પાડશે.

• તમારી તમામ ચિંતાઓ એક કાગળ પર લખી નાખો. કાગળ પર લખી કાઢતાં તે તમારા મનમાંથી નીકળી જશે.

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• Gujarat Board Textbook Solutions Class 8
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GSEB Solutions Class 12 English Unit 3 Read 1 Manage Your Stress

Gujarat Board  GSEB Solutions Class 12 English Second Language Unit 3 Read 1 Manage Your Stress Textbook Exercise Questions and Answers.

GSEB Std 12 English Textbook Solutions Unit 3 Read 1 Manage Your Stress (2nd Language)

Gseb class 12 english manage your stress text book questions and answers.

Comprehension

(a) What is your way of reacting in the list in the second para of the Read. (b) What are the areas or topics of your over-thinking ? (c) Do all the four steps of ‘anticipating success’ and then share your feeling with your partner. Answer: (a) My way of reacting is as follows : (1) I find it difficult to concentrate on things. (2) I have lots of different things on my mind but cannot grasp a clear thought. (3) I start lots of things but don’t finish any.

(b) The areas or topics of my over-thinking are as follows: (1) Preparation for exam. (2) Competition in sports. (3) Fulfilling my parents’ expectations for me.

(c) I have followed all the four steps of ‘success’, but while following them, my thinking was like this : I tried to curb my over-thinking which made me suspicious about my result by repeatedly saying to myself that ‘I have no expectations’. Then I tried to observe self-hypnosis by settling down in a chair and counting numbers imagining different things. I also tried to bring positive pictures on my mind-screen by collating all those things that can bring me bright success.

2. Peep into your life and fill in the table. Add one incident when you really felt

Answer: Once when I was in Std. XI, I went to my exam place, i.e., my school. I was fully prepared as I have been a ranker throughout. I have always stood first and wanted nobody to take over me. Our teachers used to give us the course from which the questions would be asked.

We were also in the habit of preparing that much limited course. At that time, my friend came to me and asked me a question that belonged to another chapter which was not covered in that exam. I told him not to bother me for the things that were not going to be asked in that exam.

Then he revealed that the chapter was to be there in that exam. The teacher had announced that on the last day before the exam when I was absent. I was so much stressed thinking that I would not be able to manage my first rank that time.

3. Make pairs. Put the appropriate letter in the brackets.

4. Write three sentences about how these help.

(1) Putting worries on paper (2) Removing worries of “I can’t” (3) Writing a few lines with the other hand (4) ‘No Expectation’ Answer: (1) We should write down all our worries. Putting them on a piece of paper gets them out of our head. (2) The phrase “I can’t” has to be deleted from your vocabulary. It is not constructive and blocks your view of possible solutions. (3) To remove stress, write a few lines- with your other hand. This rebalances the two hemispheres of the brain. (4) To avail maximum energy we have to use the phrase ‘I have no expectation and I will deal with whatever happens when it happens’ as a mantra. By doing this, your body starts relaxing at the thought of ‘no expectations’. This relaxation tells you that you have just stopped yourself from wasting valuable energy. You will feel mentally and emotionally calmer.

Answer the following questions:

Question 1. Do you think there are more chances of accidents when you are in a hurry or you have some tension? Answer: When one is under stress the chances of accidents are more. Mind, emotions and body work together. The mind is the rational and logical part that helps you to make unemotional choices. If tension overrules the mind, accidents occur.

Question 2. What would you do when you have stress ? OR Which exercise suits you more ? Why? Answer: To reduce tension play some music you to remove stress like and dance. This creative exercise works on the right side of the brain and helps to rebalance your brain. We should indulge in activities which will divert your mind from tension and calms it.

Question 3. Why can you not take proper decisions when you are angry? Answer: When you are angry your memory lets you down. There are lots of different things on your mind and are unable to grasp a clear thought. You are often undecided under such circumstances.

Question 4. You have a cricket match today. Tomorrow there is a test in the school and you should study now. You are supposed to choose one. Make a decision and say why it is rational. Answer: Priority should be given to studies as you are a student first. Your career depends on your approach to studies rather than cricket. Cricket is your hobby. Examination will brighten your future. The decision is rational.

Question 5. Write your experience to support the statement: We don’t get tired of work but we get tired of list of pending works. Answer: Every day begins with a new source of enthusiasm. But the moment we begin our work we are first reminded of the list of pending work on hand. This creates stress in our mind. This thought imperils the ability to work. It reduces productivity. It reduces accuracy in the work we are doing. We become lethargic and want to take help of others.

That means we become dependent on others. It affects us physically and emotionally. Irritation develops as a result. We are unable to deal patientiy with others. Our thinking is mistified and routine work is disturbed. The present work also gradually becomes a part of the pending list.

Question 6. List the work you can do at these places: [In kitchen, in garden, at your papa’s workplace, on playground, in school, etc.] Answer: List of what we can do : Kitchen: Clean the kitchen, clean utensils, cook food, repair the gas stove if needed, arrange things according to requirements. Garden: Till the land, sow seeds, water garden, chip the dead branches, remove weeds, pluck fruits, flowers when necessary. Papa’s occupation : Work on the computer, prepare charts, give ideas. Playground: Clean the place, draw lines where required, prepare equipment, tie nets where necessary, arrange teams, provide knowledge, encourage players. School: Help students in homework, clean the board for the teacher, write the thought for the day, keep duster, chalk sticks where required, maintain quietness in class; circulate notices, bring the requirements of the class to the notice of the principal.

Summarize in four-five sentences

Question 1. Self-hypnosis Answer: Self-hypnosis helps to relieve mental stress. It helps to divert your thinking to self imagination. It is done till you feel rested and refreshed. The concentration is fully imposed on the mind. We count numbers in a reverse order while relaxing in a chair. The counting should correspond with breathing. This gradually reduces mental stress.

Question 2. The screen exercise Answer: When you are taken over with emotions clear thinking is dimmed. Process of decision taking is endangered. Screen exercise helps detach yourself emotionally from the current situation and settle in clear thinking. Here you have to imagine what another person would do in your situation. This will help you to evaluate the problem more clearly.

If we close our eyes and think on the current situation causing stress, we project a picture on the screen of our mind as if it were a film. You have to imagine what really happened and not what might happen. After some time you will be relieved of stress.

Question 3. Anticipating success Answer: When life becomes hectic and nothing seems easy, we develop pessimistic ideas. They dominate our mind. We can overcome this situation by Anticipating success. This is a result of optimistic thinking. To remedy the situation, close your eyes and medidate. This helps to clear the current crisis. You experience a great relief.

A. Additional Questions and Answers

Question 1. How do our mental capacities help us ? Answer: Our mental capacities are our abilities ” to concentrate, to take in new information, to remember old and new information and to be in a position to think logically. We need our mental capacity to study, to work, to impose a constructive and workable order on our life, and to make rational day-to-day decisions.

Question 2. How is our mind ? Answer: Our mind is the rational, logical part of us that helps us to make unemotional choices, to store and retrieve information and to order and calculate. It is the counterpart to the emotions.

Question 3. Why does a student get nervous in exam hall? Answer: Nervousness in exam hall results from the interaction between mind and emotions. A student’s mental capacity has helped him retain what he has revised. He knows his stuff but when he enters the exam hall and starts getting emotional by expecting difficulties and imagining failure, all of a sudden the carefully stored information is no longer available. His emotions have barred the way to his inner information store.

Question 4. How does our mental stress affect our memory ? Answer: If we are mentally stressed, we find it difficult to concentrate on things. We find our memory letting us down frequently. We have lots of different things on our mind but cannot grasp a clear thought. We are often undecided, we take more time to do tasks that we were able to complete quite quickly before.

Question 5. How does screen exercise help us ? Answer: The screen exercise shows us how to step back and emotionally detach ourselves from our current situation of stress. This helps us see more clearly what is going on. Imagining another person in our situation puts a new perspective on our stress problem so that we can evaluate more calmly.

(B) Short notes

Write short notes focussing on the questions :

(1) Mental Capacity of Man

• mind, emotions and body are interlinked
• What is not freedom ?
• they work together
• mental capacities – concentrate
• take in new information – think logically, etc.
• Mind is counterpart of emotion
• emotional disturbances cause mental stress
• better dealing with stress, less mental capacity gets affected

Answer: Mental Capacity of Man: Mind, emotions and body are all closely interlinked and always work together. Man’s mental capacities are his abilities to concentrate, to take in new information, to remember old and new information and to be in a position to think logically. One needs one’s mental capacity to study, to work, to impose a constructive and workable order on one’s life, and to make rational day-to-day decisions.

Man’s mind is the rational, logical part of him. It helps him to make unemotional choices, to store and retrieve information and to order and calculate. It is the counterpart to the emotions. The emotional disturbance causes stress. The better one deals with stress, the less one’s mental capacity will be affected.

(2) The Techniques to Reduce Stress

• Describe the techniques to reduce stress.
• Explain the first technique in detail.
• What are the benefits of the first technique ?
• Explain the second technique in detail.
• What are the benefits of the second technique ?
• Why should we do mental exercise regularly?

Answer: The Technique to Reduce Stress: In this present day hectic world, stress has been common. People would like to do away with it at any cost. For this purpose, the following /techniques could be useful: We should stop being emotional. We should stop over-thinking. One should repeatedly say to himself ‘I have no expectations and I will deal with whatever happens when it happens.’

We should learn ‘self-hypnosis’ to relieve mental stress. Sitting in a quiet place, concentrating on something discarding all the annoying thoughts can help a lot to remove stress. The screen exercise is also a useful technique.

It helps us to step back and emotionally detach ourselves from our current situation. We can also anticipate success to win over stress. Besides, all these, there are certain s stress control exercises, too. They can help us to remove stress. They could be Short Meditation, The Crown Pull and Mental Quick Fixes.

(C) Reading Comprehension

Read the following extracts and answer the questions:

(1) Stop over-thinking When tasks and pressures start building up, the mind can sometimes go into over thinking and you come to the thought, I wish there was a switch in my head that I could flick ( and turn off all the thoughts going around 5 in my mind !’ It is not that easy. There is a ? technique to help yourself during the problem of over-thinking.

Questions: (1) When does over-thinking take place ? (2) What is not easy according to the writer ? Answers: (1)When tasks and pressures start building up, the mind starts over-thinking. (2) According to the writer, to stop over- ! thinking all of a sudden like flicking a s switch to turn off an electrical apparatus is not easy.

(2) In order to have the maximum energy available at the start of a busy day, use 1 have no J) expectations and I will deal with whatever happens when it happens’ as a form of mantra. You will notice how your body starts relaxing at the thought of ‘no expectations’. This relaxation tells you that you have just stopped yourself from wasting valuable energy. You will feel calmer mentally and emotionally as a consequence.

Questions: (1) What mantra one should have in the morning to have energy for the whole day? (2) What are the advantages of the said ‘morning mantra’ ? Answers: (1) In the morning one should have the mantra ‘I have no expectations and I will deal with whatever happens when it happens.’ This mantra helps us have energy for the whole busy day. (2) If we follow the morning mantra ‘no expectations’, we can stop ourselves from wasting valuable energy. We will also feel calmer mentally and emotionally as a consequence.

(3) When life becomes too hectic, we can end up feeling mentally tied in knots. Nothing seems easy and positive. Pessimism sets in and we cannot see a way out of our current problems. We can open a source of optimism with the technique of anticipating success.

• Settle back in a chair and close your eyes.
• Experience with all your senses what it feels like to have achieved something and enjoy the resulting feelings of relief and elation.
• Hang on to the positive feelings and bring them back with you into the here and now.
• Open your eyes again.

Questions: (1) When does pessimism set in ? (2) Give two ways to anticipate success ? Answers: (1) When life becomes too hectic, we feel mentally tired and everything seems clumsy. In such condition, pessimism sets in and we cannot see a way out of our current problems. (2) We can anticipate success in the following ways :

• Relax in a chair with closed eyes and feel like having achieved something.
• While relaxing thus, we should hang on positive feelings.

(4) Mind, emotions and body are all closely interlinked and always work together. It helps you distinguish them clearly if you try to understand them separately. Your mental capacities are your abilities to concentrate, to take in new information and to be in a position to think logically. You need your mental capacity in order to study, to work, to impose a constructive and workable order on your life, and to make rational day-to-day decisions.

Questions: (1) How does our mental power make us powerful ? (2) Why do we need our mental capacity ? Answers: (1) Our mental power helps us to concentrate, to take in new information and to be in a position to think logically. (2) We need our mental capacity in order to study, to work, to impose a constructive and workable order on our life and to make rational day-to-day decisions.

Questions: (1) What do you mean by mental capacities ? (2) Mind, emotions and heart are all closely interlinked and always work together – True or False Answers: (1) Mental capacities are one’s abilities to concentrate, to take in new information and to be in a position to think logically. (2) Mind, emotions and heart are all closely interlinked and always work together. – True.

(5) When life becomes too hectic, we can end up feeling mentally tied in knots. Nothing seems easy and positive. Pessimism sets in and we cannot see a way out of our current problems. We can open a source of optimism with the technique of anticipating success.

Questions: (1) What happens when life becomes too hectic ? (2) Which thing shows us the way out of our current problems? Answers: (1) When life becomes too hectic, we can end up feeling mentally tied knots. Nothing seems easy and positive. (2) Only optimism with the technique of anticipating success shows us the way out of our current problems.

(6) The mind is the rational, logical part of you that helps you to make unemotional choices, to store and retrieve information and to order and calculate. It is the counterpart to the emotions. A good example of the interaction between mind and emotions is exam nerves, Your mental capacity has helped you retain what you have revised.

Questions: (1) In what ways does the mind help us ? (2) How is the mind ? Answers: (1) The mind helps us to make unemotional choices, to store and retrieve information and to order and calculate. (2) The mind is the rational, logical part of man.

(D) Say True or False

Write whether the following sentences are True or False:

(1) Mind keeps us in position to think logically. (2) Mind, emotion and body are all neither interlinked nor work together. (3) Music hepls in balancing our brain. (4) The mind is the irrational, illogical part of us. (5) Mental abilities help you decide against feelings. (6) When tasks and pressures start building up, the mind goes into meditation. (7) Mental stress makes you unable to concentrate. (8) Self-hypnosis worsens our mental stress. (9) Anticipation of happenings makes you physically weak and exhausted. (10) When emotions have taken us over, it becomes possible to think clearly. (11) Pessimism hides all the ways that lead to a solution of our problem. (12) If we stay focused on positive outcome, we cannot think more clearly. (13) Anticipating success is a way of clearing negative thoughts. (14) The body is the counterpart to the emotion. (15) Starting a lot of things but not finishing is a sign of mental stress. Answer: (1) True (2) Raise (3) True (4) Raise (5) True (6) False (7) True (8) False (9) True (10) False (11) True (12) False (13) True (14) False (15) True

Manage Your Stress Summary in Gujarati

પરિચય આજના આ દોડધામભર્યા જીવનમાં દરેક વ્યક્તિ જાણે-અજાણે તણાવનો અનુભવ કરે છે, ત્યારે આ તણાવને નિયંત્રિત કરવો એ અનિવાર્ય બની ચૂક્યું છે. આપણું મન, લાગણીઓ અને શરીર એકબીજા સાથે ગાઢ રીતે સંકળાયેલાં છે. આપણું મન (મગજ) તાર્કિક રીતે વિચારવા ટેવાયેલું છે પણ એ આપણી લાગણીઓનું સામું અડધિયું છે, તેના પર લાગણીઓની અસર થાય જ છે.

જો આપણે આપણી લાગણીઓના ઊભરાને નિયંત્રિત કરી શકીએ, તો આપણી માનસિક ક્ષમતા ઓછી પ્રભાવિત થાય છે. આ તણાવને ઓછો કરવા કેટલીક કસરતો કરી શકાય; જેમાં સમાવિષ્ટ છે મનને આનંદિત રાખવું, વધારે પડતું વિચારવાનું છોડી દેવું, સ્વયં યોગનિદ્રા માણવી, આંખો બંધ કરી તણાવની સ્થિતિનું સાક્ષીભાવે સૂક્ષ્મ

અવલોકન કરવું અને તેમાંથી નીકળવાની ત્રીજી વ્યક્તિ તરીકે સલાહ-સૂચન કરવાં, સફળતાની પૂર્વધારણા કરવી વગેરે. વાચન 2માં તણાવ-નિયંત્રણની કેટલીક કવાયતો આપવામાં આવી છે, જે કરવાથી મહદંશે તણાવમુક્ત સ્થિતિનું સર્જન થઈ શકે, જેવી કે, ટૂંક સમયનું ધ્યાન ધરવું, તમારા મગજને વધુ પ્રાણવાયુ પહોંચાડવો તથા શ્વાસને ઉપરની તરફ (મગજ તરફ) ખેંચી મગજ તથા કરોડને લગતા સાવને પ્રવાહિત કરવા.

Glossary (શબ્દાર્થ)

Phrases And Idioms

let down (લેટ ડાઉન) disappoint, fail to meet expectations – નારાજ કરવું, અપેક્ષિત પ્રાપ્ત કરવા અસફળ રહેવું turn off (ટર્ન ઑફ) switch off, stop the flow of – બંધ કરી દેવું, પ્રવાહ અટકાવી દેવો deal with take action in, administer,manage something – પગલાં લેવાં, નિભાવવું, પાર પાડવું sort out deal successfully with a problem or a situation – સમસ્યા કે પરિસ્થિતિમાંથી હલ કાઢવો in a tizz (ઇન અ ટિઝ) in the state of confusion,excitement- મૂંઝવણની સ્થિતિમાં end up (એન્ડ અપ) finish, wind up – અંત લાવવો be tied in knots (બિ ટાઇડ ઇન નોટ્સ) be in confused state – મૂંઝવણ | ચિંતામાં હોવું set in (સેટ ઇન) begin, become fixed for a period of time – શરૂ થવું, થોડો સમય સ્થિર થઈ જવું tangle up mix something together – Asolla સાથે ભળી ગૂંચવાડો કરવો

મન, લાગણીઓ અને શરીર (આ) બધાં અંદરોઅંદર ગાઢપણે સંકળાયેલાં છે અને સાથે મળીને કામ કરે છે. અગર તમે એ તમામને અલગ અલગ સમજવા પ્રયત્ન કરો તો તમને એ (બધાંને) જુદાં તારવવાં સહેલાં થઈ પડશે. તમે એકાગ્રચિત્ત થાઓ તે, નવી માહિતી સંપાદન કરો તે, જૂની તેમજ નવી માહિતી યાદ રાખો તે તેમજ તર્કબદ્ધ રીતે વિચારવાનું સામર્થ્ય કેળવો તે, આ તમામ તમારી માનસિક ક્ષમતાઓ ગણાય.

તમારે અભ્યાસ માટે, કામ કરવા માટે, તમારા જીવનમાં સર્જનાત્મકતા તેમજ ક્રિયાશીલતા લાવવા માટે તેમજ પ્રતિદિન વિવેકપૂર્ણ નિર્ણયો લેવા માટે તમારી માનસિક ક્ષમતાની જરૂર છે. ઉદાહરણ તરીકે, તમારે કામ પર ચાલતા જવું કે ગાડી લઈને જવું એમાંથી એકની પસંદગી કરવાની હોય (અને) તમને શરદી થઈ હોય અને સખત વરસાદ પડતો હોય એ હકીકતને ધ્યાનમાં લેતાં ગાડી લઈને જવાનો નિર્ણય યોગ્ય ગણાય. (હાલની) આ પરિસ્થિતિને ધ્યાનમાં લેતાં આ નિર્ણય વિવેકપૂર્ણ ગણાય.

મન (દિમાગ) એ તમારો વિવેક તેમજ તર્કપૂર્ણ અંશ છે કે જે તમને અતિ ભાવનાશીલ પસંદગી કરતાં અટકાવવા, (વિસરાઈ ગયેલી) માહિતીને પરત મેળવી (તેનો) સંચય કરવા તેમજ ગણતરી કરવા મદદરૂપ થાય છે. એ લાગણીઓનું પ્રતિરૂપ છે. પરીક્ષા વખતનો ભય એ મન અને લાગણીઓ વચ્ચેની ક્રિયા-પ્રતિક્રિયાનું સારું ઉદાહરણ છે.

તમે જે પણ વાંચી ગયા હશો તેને તમારી માનસિક ક્ષમતાએ જાળવી રાખવાનું કામ કર્યું – ‘તમારે શું લખવાનું છે, એ તમે જાણો છો’ પણ જ્યારે તમે પરીક્ષાખંડમાં દાખલ થાઓ છો ત્યારે તમે નાપાસ થવાની કલ્પના કરીને તેમજ અન્ય મુશ્કેલીઓના તેવા ભયથી લાગણીશીલ થઈ જાઓ છો અને એકાએક તમે સંચય કરી રાખેલી માહિતી (તમે કરેલી પરીક્ષાની તૈયારી) તમને હવે અપ્રાપ્ય બને છે (તમે ભૂલી જાઓ છો). તમારી લાગણીઓએ તમારી સંચય કરી રાખેલી માહિતીનો માર્ગ અવરોધ્યો છે. શું (આવા સમયે) તમે નીચે દર્શાવેલ રસ્તાઓમાંથી કોઈ એક પર પ્રતિક્રિયા આપો છો?

• તમને (ઘણી બધી) બાબતો પર એકચિત્ત થવું અઘરું લાગે છે. • તમને તમારી યાદશક્તિ વારંવાર દગો દે છે. • તમારા મનમાં ઘણા બધા વિચારો ચાલતા હોય છે, પરંતુ તમે કોઈ એક સ્પષ્ટ નિર્ણય પર આવી શકતા નથી. આ દિવસોમાં તમે અનિર્ણાયક સ્થિતિમાં હોવ છો જે તમારા સ્વભાવથી વિપરીત છે. • જે કામ તમે ઘણી ઝડપથી પતાવી શકો તેમ હો, છતાં પણ તે કામ પૂરાં કરતાં તમને ઘણો સમય લાગે છે. • તમે (અગાઉનાં) કોઈ કામ પૂરાં કર્યા વગર જ ઘણાં (અન્ય કામો હાથ ધરો છો.

જો હા તો, એ તમારામાંના માનસિક તણાવની નિશાની છે. તમે જેટલી સારી રીતે તણાવ ઉકેલશો, તેટલી તમારી માનસિક ક્ષમતા પર ઓછી અસર થશે. જો તણાવને લીધે તમારી માનસિક ક્ષમતા પર અસર થવી શરૂ થઈ ચૂકી હોય, તો નીચેની કવાયતો તમને તણાવનું નિયમન કરવા અને તમારી જાતનું સંતુલન જાળવવામાં મદદરૂપ થશે. અતિશય વિચારવાનું બંધ કરોઃ

જ્યારે કામ અને દબાણ વધવા લાગે ત્યારે ક્યારેક મન વધારે પડતા વિચારે ચઢી જાય છે, અને તમને વિચાર આવે છે કે, “જો મારા મગજમાં સ્વિચ હોત કે જે હું ચાલુ-બંધ કરી શકું, તો મારા મગજમાં ફરતા બધા વિચારોને મેં બંધ કરી દીધા હોત !’ આમ કરવું સહેલું નથી. અતિવિચારની સમસ્યા દરમિયાન તમારી જાતને મદદ કરવા (ઘણી) તરકીબો છે:

• દિવસ દરમિયાન તમે તમારી જાતને વારંવાર કહેતા રહો : મારી કોઈ અપેક્ષાઓ નથી અને હું જે પણ, જ્યારે પણ થશે ત્યારે તે ફોડી લઈશ.” જ્યારે તમે તમારી સમક્ષના તણાવયુક્ત દિવસ વિશે વિચારો છો ત્યારે તમારા વિચારો લગભગ આ રીતે ચાલતા હોય છે :

“હે ભગવાન, મારે કેટલું બધું કરવાનું (બાકી) છે! મારે X અને Y અને Z કરવાનું છે, ત્યારબાદ વળી પાછું A તથા Bની સમસ્યા ઉકેલવાની તો બાકી જ રહે છે! મને ખબર નથી પડતી કે આ બધું) હું કેવી રીતે કરીશ. મને જમવાનો પણ સમય નહિ મળે !”

મૂળભૂત રીતે, દિવસ તો હજુ શરૂ પણ નથી થયો, પણ અત્યારથી તમે મૂંઝાઈ ગયા. શું થવાનું છે એ વિચારે તમારું મગજ દોડવા લાગે છે અને તમે પૂર્વધારણા કરી લો છો કે આગળ (ઉપર) તમારું કામ પત્યા પછી તમે કેટલા બધા તણાવમાં હશો અને થાકી ગયા હશો.

આ ગાંડપણના વિચારો તમારી ઊર્જાને ક્ષીણ બનાવે છે, (અને) પરિણામે તમારો વ્યસ્ત દિવસ તમારી સ્વાભાવિક ઊર્જા કરતાં અર્ધા ભાગની ઊર્જાથી શરૂ થાય છે. પછી, દિવસના અંતે તમે જ્યારે (માનસિક રીતે) ભાંગી પડો છો ત્યારે તમે બધી રીતે (જે વિચારતા હતા તે) સાચા હતા એમ માનવા લાગો છો – (આમ) તમારો દિવસ અતિશય ખરાબ પસાર થાય છે અને તમે શારીરિક શક્તિ હણાઈ ચૂકી છે તેવો અનુભવ કરો છો.

કોઈ વ્યસ્ત દિવસની શરૂઆતમાં મહત્તમ ઊર્જા પ્રાપ્ય બનાવવા, | વિચારો “મારી કોઈ અપેક્ષાઓ નથી’ અને ‘પડશે એવા દેવાશે” એ મંત્ર(સૂત્ર)ને અનુસરો. (પછી) તમને લાગશે કે કોઈ અપેક્ષાઓ નથી” એ વિચારે તમારું શરીર કેટલું હળવું બની જાય છે. આ હળવાશ જ તમને જણાવશે કે તમે તમારી જાતને કેટલી બધી) કીમતી ઊર્જાનો બગાડ કરવામાંથી બચાવી લીધી છે.

પરિણામે તમે માનસિક અને ભાવાત્મક શાંતિનો અનુભવ કરશો. આત્મસંમોહન : માનસિક તણાવમાંથી રાહત મેળવવા તમે આ આત્મસંમોહન(તરકીબ)નો ઉપયોગ કરી શકો. નીચેની કવાયત કરો. આંખો બંધ રાખીને તે કરવી વધુ સહેલી બનશે. ખુરશીમાં આરામથી (અઢેલીને) બેસો અને તમારી આંખો બંધ . કરી દો. 99થી 70 સુધી) ઊલટા ગણવા માંડો. તમારી શ્વસનક્રિયા સાથે તાલમેલ રાખી ધીમેથી ગણતરી કરો.

• (તમે) એક સુંદર સીડીનાં પગથિયાં ઊતરી રહ્યા છો એવી કલ્પના કરતાં કરતાં 69થી 30 સુધી (ઊલટી) ગણતરી કરો. શ્વાસ લેતાં લેતાં તમે સમયસર નીચે ઊતરી જાઓ છો તેવો અનુભવ કરો. તમારી સમક્ષ એ ભવ્ય સીડી લંબાતી જ જતી હોય એવું નિહાળો (કલ્પના કરો.) કલ્પના કરો કે એ પગથિયાં ગાલીચો પાથરેલાં છે કે જેથી તમારી પ્રગતિ (વિચારણા) શક્ય એટલી અનાયાસ બને.

• તમે એક ગાલીચો બિછાવેલી રૂમ (કે જેમાંથી બહારનાં કુદરતી દશ્ય દેખાઈ રહ્યાં છે) જેવડી વિશાળ લિફ્ટમાં વધુ નીચે ઊતરી રહ્યા : છો એવી કલ્પના કરતાં કરતાં 29થી 6 સુધી ગણતરી કરો. તમારા શ્વાસની સાથે તાલ મેળવતાં (અંક-અંતરમાં) એકધારો ઘટાડો થઈ રહ્યો છે એવું અનુભવો.

• જેવા તમે o પર પહોંચો છો, લિફ્ટનાં બારણાં ખૂલી જાય છે અને તમને રુચિકર ફર્નિચર ધરાવતા રૂમમાં (તમે) પ્રવેશો છો. તેમાં બધી જ તમારી પસંદગીની ચીજવસ્તુઓ છે અને એ સંપૂર્ણ ખાનગી છે. તમારા રૂમમાં તમે એક આરામદાયક ખુરશી લો તેમાં બેસી જાઓ.

• તમે (સંપૂર્ણ) આરામ અને તાજગીનો અહેસાસ ન કરો ત્યાં સુધી તમારી કલ્પનામાં જ રહો, ત્યારબાદ તમારી આંખો ફરીથી ઉઘાડો. સ્કીન કવાયતઃ જ્યારે તમારા (મન) પર લાગણીઓ હાવી થઈ જાય ત્યારે સ્પષ્ટપણે વિચારવું લગભગ અશક્ય થઈ જાય છે. એ પછી મૂર્ખામીભર્યા નિર્ણયો લેવાનું કે તમારા હિતમાં નથી એવી બાબતોને સ્વીકારી લેવાનું ખૂબ જ સરળ થઈ જાય છે. આ સ્ક્રીન કવાયત તમને કેવી રીતે પરત આવવું અને વર્તમાન પરિસ્થિતિમાંથી તમારી જાતને ભાવાત્મક રીતે અલગ કેવી રીતે કરવી એ દર્શાવે છે, કે જેથી શું ચાલી રહ્યું છે તેનો તમને સ્પષ્ટ ખ્યાલ આવે.

બહારની (ત્રીજી) વ્યક્તિના મતને ધ્યાનમાં લો અને બીજી વ્યક્તિને તમારી સ્થિતિમાં રાખીને કલ્પના કરશો તો તમારા તણાવની સમસ્યા માટે એક નવું યથાર્થ દર્શન થશે, જેથી તમે તમારે) શું કરવાની જરૂરિયાત છે એ બાબતે) શાંતિથી મૂલ્યાંકન કરી શકશો.

આંખો બંધ કરીને તમને અત્યારે જે પરિસ્થિતિથી તણાવ થઈ રહ્યો છે તેને વિશે વિચારો. જાણે કે તમે (કોઈ) ફિલ્મ જોતા હો એ રીતે તમારા માનસપટલ પર આ પરિસ્થિતિને કાલ્પનિક રીતે અંકિત કરો. તેમાં તમને જે થવાનું છે એનો ડર છે તે (બાબતો) નહીં, પરંતુ જે થઈ ચૂક્યું છે માત્ર તે(બાબતો)નો સમાવેશ કરો.

• તમારા જ લિંગની ફિલ્મમાં દર્શાવેલ વ્યક્તિ તમે પોતે જ છો એમ માની લો. તમે બહારના દર્શક (નિરીક્ષક) તરીકે રહીને જ ફિલ્મ નિહાળો. ફિલ્મમાં જે ચાલી રહ્યું છે, તેનો તમને કેવો અહેસાસ થાય છે? તમારી જાતને ફિલ્મમાંની જે વ્યક્તિને સ્થાને મૂકી છે તેને તમે શી સલાહ આપશો?

• ફરી તમારી આંખો ખોલી દો અને (પેલી સ્ક્રીન પરની વ્યક્તિને) જે સલાહો આપી એ પ્રમાણે વર્તવાનું શરૂ કરી દો. સફળતાની પૂર્વધારણા (કરો): જ્યારે (આપણું) જીવન અતિશય પ્રક્ષુબ્ધ બની જાય ત્યારે આપણે માનસિક મૂંઝવણમાં મુકાઈ જઈએ છીએ. કશુંય સરળ અને હકારાત્મક લાગતું નથી. નકારાત્મકતા ઘર કરી બેસે છે અને સાંપ્રત સમસ્યાઓમાંથી કોઈ રસ્તો નીકળતો દેખાતો નથી. આપણે સફળતાની પૂર્વધારણાની તરકીબથી હકારાત્મકતાનો સ્રોત શરૂ કરી શકીએ છીએ.

• ખુરશીમાં આરામથી (અઢેલીને) બેસો અને તમારી આંખો બંધ E કરી દો. તમે જે કાંઈ મેળવ્યું છે એ કેવું લાગે છે તેનો અનુભવ (તમે) તમારી સમગ્ર બુદ્ધિગ્રાહ્યતાથી કરો અને તેનાથી પરિણમતી રાહત અને આનંદની લાગણીને માણો.

• મનમાં સતત હકારાત્મક લાગણીનો ભાવ રાખો અને (એ લાગણી | ભાવને) તમે જ્યાં પણ હો ત્યારે હરદમ તમારા મનમાં સ્થિર કરો.

• ફરી એક વાર તમારી આંખો ખોલો. ખાતરી કરી લો કે તમે કરેલી ધારણાઓમાં આ પરિસ્થિતિઓનો હલ કેવી રીતે નીકળશે એ બાબતે તમે ગૂંચવાઈ તો નથી ગયા ને. તમે અગર દઢનિશ્ચયી હશો તો પરિસ્થિતિ આપમેળે તેનો હલ શોધી લેશે. જો તમે હકારાત્મક પરિણામ અંગે (એકચિત્ત) (કૃતનિશ્ચયી) હશો તો તમે વધુ સ્પષ્ટપણે વિચારી શકશો અને વધુ સારા નિર્ણયો લઈ શકશો, જે તમને અંતે અપેક્ષિત પરિણામો તરફ દોરી જશે.

જો ઘણાં જુદાં જુદાં હકારાત્મક પરિણામોની શક્યતા લાગતી હોય તો તમે આજે તેમના માત્ર એક પર જ ધ્યાન કેન્દ્રિત કરો અને બીજા વિશે બીજા દિવસે વિચારજો. આ કોઈ એવી કવાયત નથી કે જેનાથી ભવિષ્યની સાચી આગાહી થઈ શકે, પણ મનમાંથી નકારાત્મક – વિચારોને જાકારો આપવાનો અને હકારાત્મક સ્થિતિ પર ધ્યાન કેન્દ્રિત કરવાનો એક ઉપક્રમ છે.

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