Slide1

Stress is both a psychological and a physiological reaction to a real or

perceived threat that requires some action or resolution. It is a response that
operates on cognitive, behavioural, and biological levels that, when sustained
and chronic, results in significant negative health effects (Linden, 2005)

In simple words Stress is actually our bodys survival mechanism, programmed

by nature to increase internal awareness of danger and transform all the bodys
resources to a heightened state of readiness.

Stress means different things to different people. To some, it represents a

complete breakdown in their lives; to others, it means a minor annoyance that is
best ignored, or tolerated; and in some circumstances, stress means an
opportunity to rise to new levels of performance in a variety of areas. Some
people tolerate stress reasonably well, some fall apart, and others hardly seem
to notice the pressure in the first place.
Slide 2

Stress stems from numerous factors ranging from sociological (peer pressure), or
emotional (familial matters), or mental (learning disabilities). Stress, therefore,
becomes invasive as it takes over our entire mind and body functions and
renders us at its mercy. When not controlled, it plays havoc with our health,
leading to various health problems like heart diseases, high blood pressure, and
depression.
Slide 3
As stress is moreover a psychological reaction, starting from within a person,
controlling stress is akin to self-control. While we cannot control the biological
impulses that drive our emotions, we can certainly manage them, or even
channel them for good purposes.

Self Control is defined the ability to keep ones disruptive emotions in

check. In Psychology it is sometimes called self-regulation. People with
self control know how to deal calmly with stress and stay positive and poised
even in trying moments.
Slide 4
Here are some useful techniques that can be followed to incorporate the quality
of self control in our personality:

1. Set Goals

First things first, we need to fix our goals to know where we have to reach.
Like all things, we need to know in which situations to practice self control.
This is the way we can identify the need and deal with it in an effective
manner

2. Draw a Plan of Action

After our goals are established, the next thing is to chart out a plan of
action, which would help us practice self control. With a proper plan in mind,
adhering to it becomes a lot easier and self control will become intrinsic to
our nature.

3. Know Your Triggers

If we are looking to practice self control in everyday life, knowing our

triggers is a great way to do it. Once we identify our triggers and
temptations that are our weakness, the best way is to keep them out of
sight and learn to overcome them if they do surface.

4. Meditate

Meditation is the best way to strengthen our mind and a strong mind is well
equipped to practice self control. Taking out 20 minutes daily to focus on our
mind and drain out all the negative thoughts will help us to build the
foundation of self control.

5. Get Plenty of Rest

A mind that is deprived of sleep and rest tends to lose control on more than
one occasion, while the one which is restful is better equipped to practice
self control. Therefore, getting plenty of sleep and rest is another useful
technique for harnessing our mind for the right thoughts and reactions.

6. Cut out the Negativity

Negativity is the biggest barrier to developing self-control. If we imagine and

manifest things in a negative light, we would be prone to adverse reactions.
The sensible thing to do would be to get rid of negative thoughts and try to
think and behave in a positive manner.

7. Self Introspection
We should talk to our self, listen to our inner voice and introspect on our
thoughts and actions. It is natural to be imperfect, as self realization and the
ability to learn from our mistakes are the first steps on the ladder of
developing self control. This will help us grow as a person too.

8. Rewards and Penalties

If we think that we have exhibited self control, we should motivate our self
with simple rewards such as self appreciation. At the same time, we
shouldnt hesitate to penalise our self if we have erred. This technique
works both ways; with rewards as well as penalties.

9. Be Realistic

We shouldnt keep your expectations too high as being realistic is an

excellent way to cope with loss of self control. If we are too rigid with ourself
and expect too much too soon, the chances of losing it are higher. Being
realistic, on the other hand, helps us tackle the biggest of self control issues
with sincerity and ingenuity.

All these simple and easy techniques will help us incorporate this amazing
quality of self control as a part of our personality. Gradually, we will realize
that we have mastered this impeccable art and this will go a long way in
improving our life so that it becomes richer and more fulfilling.