STRESS AND YOU…. kumarmahi Puducherry

What is stress.. Stress = pressure- adaptability (demand)-(coping)

Stress = pressure- adaptability

(demand)-(coping)

Do you know… Stress present since before human evolution Stress is universal Stress is neither good nor bad Stress is essential We don’t manage stress

Stress present since before human evolution

Stress is universal

Stress is neither good nor bad

Stress is essential

We don’t manage stress

Coping with a Stressful Event

Positive effects of stress We need and enjoy stress Source of energy Increase productivity and performance We have learned skills Useful warning signs

We need and enjoy stress

Source of energy

Increase productivity and performance

We have learned skills

Useful warning signs

Negative effects of stress Unpleasant emotion Preoccupation Interpersonal problem cause or effect Feeling tired Many bad habits Many illness Reduce performance

Unpleasant emotion

Preoccupation

Interpersonal problem cause or effect

Feeling tired

Many bad habits

Many illness

Reduce performance

Do you know.. Much of our stress response are genetic; But no longer appropriate or necessary today We must find ways to manage stress to assure healthy and fulfilled lives.

Much of our stress response are genetic; But no longer appropriate or necessary today

We must find ways to manage stress to assure healthy and fulfilled lives.

Typical Relationship Between Performance and Stress Low High Level of Performance Low (poor) High (excellent) Too Little Stress Excessive Stress Stress Relax Bored passive Active Confused Withdrawal

Stressful life events Daily hassles Role strain Life event Trauma Short time long time Miner severe

Causes of stress Daily hassles Change Illness Death of someone Financial worries High demands Disappointment

Daily hassles

Change

Illness

Death of someone

Financial worries

High demands

Disappointment

Causes of stress.. Attitude - you cause for yourself Poor Time Management Too much or too little work Time pressures and deadlines Frustration and boredom with current role Lack of clear plans and goals

Attitude - you cause for yourself

Poor Time Management

Too much or too little work

Time pressures and deadlines

Frustration and boredom with current role

Lack of clear plans and goals

Causes of stress Relationship Fear of being unpopular Peer pressure Girl friend and boy friend worries Concern for one’s appearance Lack of understanding by others

Relationship

Fear of being unpopular

Peer pressure

Girl friend and boy friend worries

Concern for one’s appearance

Lack of understanding by others

Reaction to stress Outer world Inner world 1 Inner world 2 Physical attention External event Physiological feelings Internal state Thinking memory cognitive Environment Person P E

Physical Stress Signs Increased heart rate/ Increased blood pressure Muscles tightening Cold clammy hands Fatigue Sleeplessness Longer recovery from injury Stomach or bowel upset Headaches Backaches Change in eating habits: lost of appetite/overeating Restlessness/irritability Increased illness

Increased heart rate/ Increased blood pressure

Muscles tightening

Cold clammy hands

Fatigue

Sleeplessness

Longer recovery from injury

Stomach or bowel upset

Headaches

Backaches

Change in eating habits: lost of appetite/overeating

Restlessness/irritability

Increased illness

Reaction or Respond Thinking Feeling Acting Acting Feeling Thinking

Psychological Difficulty in concentration Lack of interest Low self-esteem Low self-confidence

Difficulty in concentration

Lack of interest

Low self-esteem

Low self-confidence

Emotional Anger Fear Worry Isolation Negative thinking Unhappiness Suicide feelings

Anger

Fear

Worry

Isolation

Negative thinking

Unhappiness

Suicide feelings

Behavioural Decrease in effort Decline in performance Smoking, drinking, drug abuse Avoiding people deviation in behaviour

Decrease in effort

Decline in performance

Smoking, drinking, drug abuse

Avoiding people

deviation in

behaviour

Determining factors Predictability Control Frequency Support

Predictability

Control

Frequency

Support

Typical Relationship Between Performance and Stress Low High Level of Performance Low (poor) High (excellent) Too Little Stress Excessive Stress Stress Relax Bored passive Active Confused Withdrawal

Passive Avoidance Low risk taking Lack of motivation Blaming Dependent Procrastinate Lack of skills Active Optimistic Self control Personal responsibility Goal directed Mastery oriented motivated Thoughtful

Confused Distracted Disappointed Pessimistic Impulsive No clear plan or goal Under mild moderate stress Under stress Non-Acceptance Unfinished business Dissatisfied Give up Withdrawal Helpless, hopeless Illness Disaster

Managing stress Physical Psychological Emotional Spiritual Social

Physical

Psychological

Emotional

Spiritual

Social

Physical Nutritious Food Exercise Muscular Relaxation Undisturbed sleep

Nutritious Food

Exercise

Muscular Relaxation

Undisturbed sleep

Food

Don’t

Exercise..

Stretching

psychological Positive self talk (autosuggestion) Motivating oneself 3 ‘C’ Control Commitment Challenge

Positive self talk (autosuggestion)

Motivating oneself

3 ‘C’

Control

Commitment

Challenge

Controlling stress by preparing for it Rehearsal Planning Avoidance Reducing the Importance of an Event Reducing Uncertainty Manage time effectively

Rehearsal

Planning

Avoidance

Reducing the Importance of an Event

Reducing Uncertainty

Manage time effectively

Emotional Don’t suppress feelings Feel good about yourself

Don’t suppress feelings

Feel good about yourself

Spiritual Meditate Pray

Meditate

Pray

Social Get support from family or friends

Get support from family or friends

Do something Cry or laugh Listen to music Draw, paint Keep pets Go for a walk

Cry or laugh

Listen to music

Draw, paint

Keep pets

Go for a walk

Last but not least Unacceptable – try to accept Uncertain - reduce it Uncontrollable – we have choice There is only one problem that is the fear of unable to cope

Unacceptable – try to accept

Uncertain - reduce it

Uncontrollable – we have choice

There is only one problem that is the fear of unable to cope

Coping option 3’C’ Change environment ( flight) Change the environment ( fight) Change yourself – attitude, belief..

3’C’

Change environment ( flight)

Change the environment ( fight)

Change yourself – attitude, belief..

You are not alone… We are here to help you

Get the support you need Visit http://stress-coping.blogspot.com/

Visit

http://stress-coping.blogspot.com/

Thank you