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Stress management

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