Managing Stress: Your personal tools

1. How I cope with stress

Presentation by Kashapov Daniyar

2. Managing stress: Your personal tools

You always have ways to reduce stress using the things
that already help you: games, music or something else

3. What is stress?

Natural response
Fight, flight, freeze
Stress is physical and emotional
reaction to change
Activates survival systems that
change heart rate, focus and
energy
Not all bad
Short bursts can motivate, chronic
stress is the problem to manage

4. Common symptoms

• Anxiety, mood shifts, low energy
• Headaches and sleep disruption
• Over- or under-eating
• Loss of focus, burnout, emotional instability
Recognizing symptoms early makes small actions more
effective

5. Games as Stress Relief

Immersion
Escape into
another world to
get emotional
distance from
stress
Problem
solving
Puzzles and
strategy games
deliver small
wins and rebuild
confidence
Social
connection
Multiplayer
supports
teamwork and
reduces
loneliness

6. Music: Tune your nervous system

• Emotional regulation: Music helps change mood
• Physiological benefits: Slow, calming music
lowers heart rate and blood pressure
You can build playlists for different need: focus,
energize

7. Programming: Focus and creation

Analytical focus
Sense of control
Coding can redirect anxious
thoughts into structured problem
solving
Building and debugging produces
clear, measurable progress
Creative outlet
Personal projects, combine
creativity with skill growth

8. Integrating hobbies into Daily Life

01
02
Plan
Transition rituals
Schedule short, regular
sessions. Examples: 30
minutes after work
Use a ritual to switch
modes: change music or
make a cup of tea or
coffee before your hobby
03
Focus on small wins rather than trying to escape
from problems

9. Your circle of control

Focus energy on what you can change: your
schedule, environment and activities. Games,
music and something else can help you, use
them for change your mood
Me
Not my business
Not my business
Not my business
Not my business

10. Conclusion

Use what works
Build habits
Games, music or any hobbies are
proven
Its better to do a little every day
than a lot one in a while
Adjust and repeat
Experiment, track your feelings and
refine your routine to keep stress
manageable