Stress Management (SMG101)

This comprehensive course on stress management is designed to equip participants with the knowledge and tools necessary to understand, monitor, and effectively manage stress. Beginning with an exploration of what stress is, the course examines whether stress is inherently good or bad and introduces the concept of the General Adaptation Syndrome. Participants will learn about individual and organizational impacts of stress, common myths, and how to identify their position on the stress graph, ranging from calm to extreme distress.

The course provides strategies for monitoring stress through recognizing early warning signs and understanding emotional and physiological responses. Techniques for avoiding extreme distress include time management, assertiveness, and effective communication. In addition, the course covers physiological stress management through diet, exercise, and deep breathing exercises. Participants will learn how to reduce stress using cognitive techniques like reframing and autosuggestion and maintaining emotional balance.

Participants will gain insights into the power of positive thinking, the importance of imagination and willpower, and how to say "no" effectively. This course is ideal for anyone seeking to improve their stress management skills, enhance well-being, and foster a more balanced and fulfilling life.

1. What is Stress?
   1. Is Stress Good or Bad?
   2. The General Adaptation Syndrome
   3. How Do We Respond to Stressors?
   4. How to Know Where You Are in the Stress Graph?
      1. Calm
      2. Eustress
      3. Distress
      4. Extreme Distress
   5. Impact of Stress
      1. Impact on Individual
      2. Impact on Organisation
   6. Myths
      1. Myth 1
      2. Myth 2
      3. Myth 3
      4. Myth 4
      5. Myth 5
2. Monitoring Stress
   1. Early Warning
   2. Words
   3. Emotions
   4. Body
   5. Use External Help
   6. Daily Log
3. Avoiding Extreme Distress
   1. Anticipate Stress
   2. Time Management
   3. Dealing with People
   4. Assertiveness
      1. Posture
      2. Content of Speech
      3. Timing
      4. Eye Contact
      5. Voice, Tone, Volume, etc.
      6. Facial Expression
      7. Gestures
4. Managing Physiological Stress
   1. Diet
   2. Exercise and Massage
      1. How Does the Body Take Care of Its Waste?
      2. Use Cardiovascular Exercises
   3. Deep Breathing
      1. Conditioning
      2. Breathing Speed
5. How to Reduce Stress
   1. All Consuming
   2. Critical
   3. Permanent
   4. Likelihood
   5. Reframing
   6. Have a Break
   7. Preserve Emotional Balance
   8. Autosuggestion
   9. Empathise with a Friend
   10. Ask the Right Questions
   11. Say No
   12. Putting It Altogether
6. How to Say No
7. Power of Positive Thinking
   1. Imagination
   2. Willpower
   3. Does Willpower Always Work?
   4. Imagination and Stress
      1. Tips

Each student receives a comprehensive set of materials, including course notes and all class examples.