Coping and Defense mechanism

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when we are stressed or frustrated

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• Create a list of activities that make you happy so you can do those when you are stressed.

• It can be deep breathing, listening to music, or writing

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defense mechanisms

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Denial- refusing to recognize an emotion or a problem

Compensation- Making up for weakness in one area by excelling in another area

Rationalization- Making excuses for actions or feelings

Reaction formation- behaving in a way opposite to the way you feel

Projection- putting your own faults onto another person

Regression- Returning to immature behaviors to express emotion

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signs of stress

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Behavioral Changes

• overeating or hardly eating at all
• sleep problems
• being in a rush or talking fast
• reckless behavior

Changes in thinking

• unable to concentrate
• negative thinking
• excessive worrying
• self-criticism
• critical of others

Physical Changes

• muscle tension
• headache
• upset stomach
• pounding heart
• shortness of breath
• increased sweating
• skin rash

Emotional Changes

• irritable
• angry
• inpatient
• nervous
• increased crying 

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stress can cause

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• stomachache
• asthma
• headaches
• lowered resistance to disease
• heart disease

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what matters is how we respond to stress

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There is that half full/half empty thing, and a theory that genetics might affect us.

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coping with stress

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• time management
• giving yourself a cleaning schedule
• mental rehearsal and practice
• physical activity
• relaxation
• communicating

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stoicism

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Stoic: Remaining calm under pressure and avoiding irrational extremes

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how to avoid negative thinking

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• The best way is through
• Accept the negative thinking, don't avoid
• Feel what you feel
• Practice self compassion
• Practice self care
• See what you feel next
• Help other people that you can now relate to

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Man's Search for Meaning audiobook by Viktor E Frankl

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ways to build resilience

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• Take care of yourself- make a list of personal self-care

• Build a support system- develop good relationships, don't screw other people over

• Take action- decide what needs to be done

• Help somebody- find ways to relate to others

• Confide in yourself- think

• Go easy on yourself- self-compassion

• Put things in perspective- look at other times when you have felt this way

• Find a hassle-free zone- find places where you can feel free from stress

• Sick to your routines- create a schedule

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emotional intelligence

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black history month

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