Stress management

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Stress management

  1. 1. STRESS MANAGEMENT<br />
  2. 2. DEFINITION<br />“Stress is defined as the pressure experienced by a person in response to life demands.<br />Selye (1956), <br /><ul><li>“Stress is a process of adjusting to or dealing with circumstances that disrupt or threaten to disrupt a person’s physical or psychological functioning.</li></ul>Selye (1976)<br />
  3. 3. STRESSOR<br />Stressor is the stimuli proceeding or precipitating a change. It may be internal (fear, guilt) or external (trauma, peer pressure, etc).<br />
  4. 4. TYPES OF STRESS<br />DISTRESS<br />Stress due to an excess of adaptive demands placed upon us.<br />EUSTRESS<br />The optimal amount of stress, which helps to promote health and growth<br />
  5. 5. TYPES OF STRESSORS<br />PHYSIOLOGICAL STRESSORS<br />PSYCHOLOGICAL STRESSORS<br />
  6. 6. SOURCES OF STRESS<br />INTERNAL STRESSORS<br />EXTERNAL STRESSORS<br />DEVELOPMENTAL STRESSORS<br />SITUATIONAL STRESSORS<br />
  7. 7. INDICATORS OF STRESS<br />PHYSIOLOGICAL INDICATORS<br />PSYCHOLOGICAL INDICATORS<br />COGNITIVE INDICATORS<br />
  8. 8. THEORIES OF STRESS<br />SELYE’S GENERAL THEORY OF STRESS<br />HOLMES AND RAHE’S MODEL RELATING LIFE CHANGES TO ILLNESS<br />LASARUS’S THEORY OF STRESS AND COPING<br />
  9. 9.  STRESS MODELS<br />STIMULUS BASED MODELS: <br />PSYCHOSOMATIC MODEL:<br />THE SYSTEM MODEL:<br /> Environmental stimuli<br /> Cognitive affective domain<br /> Neurological triggering mechanism<br /> Physiological stress response axis<br /> Coping<br /> Target organ effect<br />
  10. 10. CONTI….<br />TRANSACTION BASED MODEL:<br />RESPONSE BASED MODEL:<br /> 1)Local adaptation syndrome<br /> a) Reflex Pain Response<br /> b) Inflammatory Response <br /> 2) General adaptation syndrome<br /> a) Alarm reaction<br /> b) Resistance<br /> c) Exhaustion <br />STRESS ADAPTATION MODEL:<br />
  11. 11. TECHNIQUES OF STRESS MANAGEMENT<br />LAUGHTER<br />AUTOGENIC TRAINING<br />GETTING A HOBBY<br />MEDITATION<br />
  12. 12. CONT……<br />DEEP BREATHING<br />YOGA NIDRA<br />NOOTROPICS<br />RELAXATION TECHNIQUES<br />FRACTIONAL RELAXATION<br />
  13. 13. ‘ABC’ OF STRESS MANAGEMENT<br />
  14. 14. A- Always take time for yourself at least 30 min/ day.<br />
  15. 15. B- Be aware of your own stress meter; know when to step back and cool down.<br />
  16. 16. C- Concentrate on controlling your own situation, without controlling everybody else.<br />
  17. 17. D- Daily exercise will burn off the stress chemicals.<br />
  18. 18. E- Eat lots of fresh fruit, veggies, bread and water; give your body the best for it to perform at its best.<br />
  19. 19. F- Forgive others, do not hold grudges and be tolerant; not everyone is capable as you.<br />
  20. 20. G- Gain perspective on things, how important is the issue?<br />
  21. 21. H- Hugs, kisses and laughter; have fun and don’t be afraid to share your feelings with others.<br />
  22. 22. I- Identify stressors and plan to deal with them better next time.<br />
  23. 23. J- Judge your own performance realistically; don’t set goals out of your own reach.<br />
  24. 24. K- Keep a positive attitude, your outlook will influence outcomes and the way others treat you.<br />
  25. 25. L- Limit alcohol, drugs and other stimulants, they affect your perception and behavior.<br />
  26. 26. M- Manage money well, seek advice and save at least 10% of what you earn.<br />
  27. 27. N- No is a word you need to learn to use without feeling guilty.<br />
  28. 28. O- Outdoor activities by yourself, or with friends and families, can be a great way to relax.<br />
  29. 29. P- Play your favourite music rather than watching TV.<br />
  30. 30. Q- Quit smoking; it is stressing your body daily<br />
  31. 31. R- Relationships; nurture and enjoy them, learn to listen more and talk less.<br />
  32. 32. S- Sleep well, with firm mattress and supportive pillow; don’t over heat yourself and allow plenty of ventilation.<br />
  33. 33. T- Treat yourself once a week with a massage, dinner out and the movies.<br />
  34. 34. U- Understand things from the other person point of view.<br />
  35. 35. V- Verify information from the source before exploding.<br />
  36. 36. W- Worry less, it really doesn’t get things completed better or quicker.<br />
  37. 37. X- Xpress ; make a regular retreat to your favourite space, make holidays part of your yearly plan and budget.<br />
  38. 38. Y- Yearly goal setting; plan what you want to achieve based on your priorities in your career, relationships etc<br />
  39. 39. Z- Zest for life; each day is a gift, smile and be thankful that you’re the part of the bigger picture.<br />
  40. 40. Thank You<br />

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