Stress management Seminar by dr manishankar chakraborty

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Stress management Seminar by dr manishankar chakraborty

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Stress management Seminar by dr manishankar chakraborty

  1. 1. Stress Management Dr. Manishankar Chakraborty Business Studies Department Ibra College of Technology Sultanate of Oman
  2. 2. Contents  Watch and Introspect  Introduction  Models  Causes  Common Symptoms  Managing Stress  Simple Stress Management Strategies  Other Techniques to Manage Stress  Stress Scale  Managing a Stress Diary  Importance of a stress Journal  Case-lets for Analysis  References 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 2
  3. 3. Watch and Introspect  http://www.youtube.com/watch?v=Dkna kBGQxL0 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 3
  4. 4. Introduction  Stress is a condition or feeling experienced when a person perceives that "demands exceed the personal and social resources the individual is able to mobilize." (Richard S Lazarus)  Negative stress- Distress, created with events of crisis and having negative consequences  Positive stress- Eustress, created with events having pleasing effect having positive consequences  Stress management comprises of methods/psychotherapies to control the level of stress of a person  Managing stress is about controlling thoughts, emotions, schedule and dealing with problems and issues in life  Identifying stress inducing thoughts, feelings, behavior is not easy 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 4
  5. 5. Models  Transactional Model  Richard Lazarus and Susan Folkman (1984) suggested this model.  Stress results from “an imbalance between demands and resources” or “when pressure exceeds one‟s perceived ability to cope”.  An effective stress management program should identify the factors central to a person controlling his/her stress and identifying interventional methods effectively targeting these factors.  Health realization/Innate Health Model  Stress does not necessarily follow the presence of a potential stressor.  Focuses on the nature of thought process as it determines the response to potentially stressful external circumstances.  It helps the stressed individual understand the nature of thought while having insecure thinking, disengage from it and access natural positive feelings. 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 5
  6. 6. Causes  Professional cause-  Peer, Superior and Subordinate pressure  Meeting deadlines and deliverables  Employer‟s expectations  Inability to adapt  Individualistic rather than a team player  Group formations within an organization  Myopic approach  Self-centric  Importing personal issues in the professional front  Negative attitude  Unprofessional behavior  Age  Working environment/culture  Health  Relationships  Personal cause-  Health  Relationships  Many more 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 6
  7. 7. Common Symptoms  Restlessness  Irritability  Lack of Concentration  Excess sweating  Inability to control ones temper  Lack of patience  Faster heartbeat  Insomnia  Sudden strain in relationships  Stammering  Violent behavior  Negative attitude  Frequent mood swings  Sudden dip in the performance  Headache  Body ache  Depression  Indulging in blame game 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 7
  8. 8. Managing Stress  No “One Size Fits All” solution to manage stress  Experimenting with different techniques and strategy is a must  Change the situation  Avoid the stressor  Alter the stressor  Change your reaction  Adapt to the stressor  Accept the stressor 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 8
  9. 9. Simple Stress Management Strategies  # 1 Learning to say „No‟  # 2 Avoiding people who cause stress  # 3 Taking control of the environment  # 4 Avoiding hot-button topics  # 5 Paring down to do list  # 6 Expressing feelings instead of bottling  # 7 Willing to compromise  # 8 Being assertive  # 9 Managing time better  # 10 Reframing problems  # 11 Looking at the bigger picture  # 12 Adjusting the standards  # 13 Focusing on positive  # 14 Adjusting attitude  # 15 Not trying to control the uncontrollable  # 16 Looking for the upside  # 17 Learning to forgive  # 18 Time for fun and relaxation  # 19 Connecting with others 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 9
  10. 10. Simple Stress Management Strategies  # 20 Pursuing hobbies/interests  # 21 Involving in something which brings happiness  # 22 Keeping the sense of humor  # 23 Exercising regularly  # 24 Eating a healthy diet  # 25 Avoiding sugar, coffee, smoking-temporary high  # 26 Getting enough sleep 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 10
  11. 11. Other techniques to manage stress(Not to be done without a professional’s supervision)  Autogenic Training  Relaxation technique developed by German psychiatrist Johannes Heinrich Schultz  Daily practice of 15 minutes session during morning, lunch time and evening  The practitioner will repeat a set of visualizations inducing a state of relaxation in postures like lying down, sitting meditation  Cognitive therapy  Psychotherapy developed by American psychiatrist Aaron T. Beck  Patient overcome difficulties by identifying and changing dysfunctional thinking, behavior and emotional responses  Treatment is based on the collaboration between patient and therapist testing beliefs  Meditation  Practice that trains/induces the mind a mode of consciousness to realize some benefit or as an end in itself by building internal energy, love, patience, generosity, compassion and forgiveness.  Yoga Nidra  Conscious awareness of deep sleep state to remove autonomic symptoms of high anxiety like Headache, Giddiness, Chest Pain, Palpitations, Sweating and Abdominal Pain  Deep breathing  Breathing done by contracting the diaphragm(horizontal muscle between chest and stomach cavity)  Air enters lungs and the belly expands and is a complementary and alternative treatment 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 11
  12. 12. Stress Scale  Developed by Psychiatrists, Holmes and Rahe(1967)  Surveyed more than 5000 patients on a series of 43 life events for last two years  Each event called as Life Change Unit (LCU) having different weight for stress  More the events, higher is the score and more likely to become ill  300+ High risk of becoming ill in future  150-299 Moderate to high chance of becoming ill in the future  Less than 150-Low to moderate chance  Moderate and High level patients should avoid crisis which can be prevented  Stress scale (Click here)  Source- Mindtools 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 12
  13. 13. Maintaining a Stress Diary  Helps to understand causes of short term stress  Gives insight to the reaction to stress  Identifying levels of pressure in which one can operate  Analyze different ways and means to manage stress  One should record the following-  Date and Time  Recent stressful event  Subjective assessment on a scale of -10 (most unhappy) and +10 (happiest)  Working effectiveness on a scale of 0(completely ineffective) and 10 (greatest effectiveness)  Fundamental cause of stress  Symptoms  Handling the event Stress Diary (Click Here)  Source- Mind tools 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 13
  14. 14. Importance of a stress Journal  Helps to identify regular stressors and way of dealing with them.  It should contain-  (a) What caused the stress?  (b) How one felt, physically and emotionally?  (c) How did one act in response?  (d) What was done to make oneself feel better? 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 14
  15. 15. Case-lets for Analysis http://manishankarthetrainer.blogspot.com/2013/02/case-lets-on-stress- management.html From the case-lets, (1) Identify the causes of stress. (2) What would you have done to manage the situation? (3) How is it possible to draw a line between ones personal and professional life? (4) Complex-Inferior or Superior can lead to stress. Explain with reasons. 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 15
  16. 16. Finally, Relax by doing this  http://www.youtube.com/watch?v=aG GHxcrm7FY 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 16
  17. 17. References John Kabat-Zinn, 1990, Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness, Fifteenth edition, Bantam Dell, New York Dr. Frank Lawlis, 2009, Retraining the Brain: A 45-Day Plan to Conquer Stress and Anxiety, Plume, Penguin Group, New York Accessed on 26th January 2013, http://www.helpguide.org/mental/stress_management_relief_coping.htm , Help-guide Accessed on 27th January 2013, http://en.wikipedia.org/wiki/Stress_management, Wiki Accessed on 27th January 2013, http://www.cls.utk.edu/pdf/ls/Week3_Lesson22.pdf , Paper Accessed on 30th January 2013, http://www.mindtools.com/pages/article/newTCS_00.htm, Mind-tools Accessed on 30th January 2013, http://www.mindtools.com/pages/article/newTCS_82.htm, Mind-tools Accessed on 30th January 2013, http://www.mindtools.com/pages/article/worksheets/StressDiary.pdf Mind-tools Accessed on 30th January 2013, http://www.mindtools.com/pages/article/newTCS_01.htm Mind-tools Accessed on 30th January 2013 http://www.mindtools.com/pages/article/albrecht-stress.htm Mind- tools Accessed on 1st February 2013 http://www.youtube.com/watch?v=DknakBGQxL0 Video Accessed on 1st February 2013 Accessed on 1st February 2013 http://www.youtube.com/watch?v=aGGHxcrm7FY Video Accessed on the 1st of February 2013 http://www.manishankarthetrainer.blogspot.com/2013/02/case-lets-on-stress-management.html Blog 4/17/2014 Stress Management,Dr. Manishankar Chakraborty 17

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