stress management

The word “Stress” is a term derived from the Latin verb “Estricta”, meaning “Pressure, Loading, Tension, Strain”. Although it has been 50 years since Selye was put forward as a valid model for Psychiatry and General Medicine in today’s medicine, this term has settled into our daily life. Robert Hooke’s analyzes have profoundly influenced the stress model in physiology, psychology, and sociology in the 20th century.

According to Lazarus and Folkman, stress is the result of human interaction with his environment. The fact that each person reacts differently to the same event is due to this mutual interaction relationship. The main point that provides this interaction is the way people evaluate their existing situation, wishes and expectations, and personal resources.

Scientists examining the physiology of stress have observed an increase in heart rate, enlarged pupils, and an increase in strength in skeletal muscles with the sympathetic nervous system. In addition, it was observed that the amount of saliva of the individual under stress decreased. This situation causes difficulty in swallowing, increase in hydrochloric acid in the stomach; cause diarrhea or constipation.

The individual will direct the anger that arises as a result of stress inward or outward. If the individual is trying to direct his anger inward and try not to think about it, this situation may return to the person after a while and lead to disorders such as high blood pressure, ulcers and depression. If the individual directs his anger outward and expresses it verbally in an uncontrolled way, this situation provides temporary relief, but it causes the individual to consume his energy and to control his behavior.

The important thing is to control anger and express oneself correctly during a stressful situation. The first step is taken with the acceptance of the individual’s anger and the awareness to be developed against the anger reaction. After creating awareness, the source of anger, that is, the situation that creates stress in the person, is investigated. After the source of anger is found, it is ensured that the individual uses the methods of coping with anger in similar situations. In this way, the individual gains the ability to express his anger correctly, that is, anger control.

Hyperventilation occurs in the person exposed to the stressful situation. This is the situation where the person breathes frequently and superficially. In the case of hyperventilation, the person receives more oxygen than is needed and the carbon dioxide output is less than normal. Because; Dizziness and shortness of breath occur.

Breathing Exercise:

Sit in a comfortable position. Hands and arms should be in a comfortable position. Take the “Lifeless Body” stance.

Breathing is done through the nose.

As you exhale, give the command “Relax”.

The second time you breathe in, hold the breath and feel the tense parts of the body. Then focus on relaxing the tension as you exhale.

Verbal Suggestions:

Let go of the tension slowly.

Keep calm and listen.

Relax and release your muscles.

Release the tension in your muscles.

Deeper, more comfortable.


Hands and forearm

Face (forehead, eyes, nose, mouth and chin)

neck and shoulder




1 minute daydreaming

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