Stress management

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Stress management

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  • Sources of Adolescent stress or Adolescent Stressors are again varied – but if we try to organize them in groups – I hope this is a good workable plan – although I am a very poor organizer – but I do not know how I could do it nicely - I feel all of us should have a very clear understanding of these stressors, as only then we can eliminate them from our dear adolescents. - Let us see them one by one -
  • As If a boy has gone for a outing with her GF and they met an accident, and girl has broken her leg, now the boy has to inform her parents, his own parents, deal with the police, deal with the local public etc… just imagine the amount of nervousness – specially if his/her parents are like me – who have very fixed ideas about children and talk very little, similarly how impatient a girl or a boy is before his first dating. And if on the first date the girl asks for a dinner in a five star hotel, that too in a taxi to Dr Bansal’s son who hardly has 100 bucks in his pocket – think about his self image – it will certainly go down (does it mean I should keep 1000 in his pocket so that he can entertain many GFs not only one !) This decreased low self image coupled with nervousness and impatient behavior will lead to frustrations and this can be manifested either by depression when after returning he will not talk to any one – will sit very quite – looking in sky – or to the vacant wall – as if he is trying to count brush marks on the wall. Or he will start reacting violently – throwing objects and taking even the trivial remarks as very serious assaults on his personality.
  • As If a boy has gone for a outing with her GF and they met an accident, and girl has broken her leg, now the boy has to inform her parents, his own parents, deal with the police, deal with the local public etc… just imagine the amount of nervousness – specially if his/her parents are like me – who have very fixed ideas about children and talk very little, similarly how impatient a girl or a boy is before his first dating. And if on the first date the girl asks for a dinner in a five star hotel, that too in a taxi to Dr Bansal’s son who hardly has 100 bucks in his pocket – think about his self image – it will certainly go down (does it mean I should keep 1000 in his pocket so that he can entertain many GFs not only one !) This decreased low self image coupled with nervousness and impatient behavior will lead to frustrations and this can be manifested either by depression when after returning he will not talk to any one – will sit very quite – looking in sky – or to the vacant wall – as if he is trying to count brush marks on the wall. Or he will start reacting violently – throwing objects and taking even the trivial remarks as very serious assaults on his personality.
  • Stress is a term we use to describe an imbalance between the demands of life and that person’s ability to meet those demands. Stress, like anything else, can follow typical developmental stages. Children usually pick up on our moods quickly. They are usually the first to know something is not right. Then they begin to worry and assume that the thing wrong is their fault.
  • Stress management

    1. 1. IAP VISION 2007 Adolescent Friendly School Initiative ADOLESCENT FRIENDLY SCHOOL INITIATIVE STRESS IN ADOLESCENTS AND ITS MANAGEMENT
    2. 2. What do you understand by Stress? <ul><li>The way our body and mind react to life changes </li></ul>
    3. 3. Adolescents and stress ? <ul><li>Teens are under more stress </li></ul><ul><li>Since adolescence is a period of significant changes </li></ul><ul><ul><ul><li>physical, </li></ul></ul></ul><ul><ul><ul><li>emotional, </li></ul></ul></ul><ul><ul><ul><li>social, and </li></ul></ul></ul><ul><ul><ul><li>academic changes </li></ul></ul></ul><ul><ul><ul><li>many than at any other time of life. </li></ul></ul></ul>
    4. 4. Where does stress come from ? <ul><li>Stress can come from Inside - </li></ul><ul><ul><li>Body image </li></ul></ul><ul><ul><li>Not happy with the way you look </li></ul></ul><ul><ul><li>self-conscious feel everyone is staring at you </li></ul></ul><ul><ul><li>Stress can come from Outside i.e. surroundings, environment </li></ul></ul><ul><ul><li>Family …….. </li></ul></ul><ul><ul><li>School …. </li></ul></ul><ul><ul><li>Friends /Peers … </li></ul></ul><ul><ul><li>Society …. </li></ul></ul><ul><ul><li>Others …… </li></ul></ul>
    5. 5. Stresses physical <ul><ul><li>Prolonged school hours </li></ul></ul><ul><ul><li>Over-packed class rooms </li></ul></ul><ul><ul><li>Transport </li></ul></ul><ul><ul><li>Pollution air, noise </li></ul></ul><ul><ul><li>Overcrowding road </li></ul></ul><ul><ul><li>Poor ventilation </li></ul></ul><ul><ul><li>Bad furniture </li></ul></ul>
    6. 6. Stresses psychological <ul><li> </li></ul><ul><ul><li>Bullies, </li></ul></ul><ul><ul><li>Changing schools, </li></ul></ul><ul><ul><li>Conflicts with teacher, </li></ul></ul><ul><ul><li>Forced competitiveness, </li></ul></ul><ul><ul><li>Falling grades, </li></ul></ul><ul><ul><li>Have to present in class </li></ul></ul><ul><ul><li>Learning disorders, </li></ul></ul><ul><ul><li>Special recognition </li></ul></ul>
    7. 7. Stress psychosocial <ul><li>Relationships </li></ul><ul><li>Peers – </li></ul><ul><ul><li>You want to spend time with peers but without parental supervision </li></ul></ul><ul><ul><li>Their opinions more important than that of parents </li></ul></ul><ul><li>Conflicts with parents, friends </li></ul><ul><li>Media internet </li></ul><ul><li>Secret lives …… </li></ul>
    8. 8. How do we react to stress? <ul><li>Reaction </li></ul><ul><ul><li>FFF (Fight – Flight – Freeze) </li></ul></ul><ul><li>ULTIMATELY how each person reacts will decide how STRESS will affect YOU </li></ul><ul><li>This means that whether we get “stressed out or not” depends mainly on US </li></ul>
    9. 9. Signs and Symptoms of Stress <ul><li>  Frequent headaches, jaw clenching or pain Gritting, grinding teeth Stuttering or stammering Tremors, trembling of lips, hands Neck ache, back pain, muscle spasms Light headedness, faintness, dizziness Ringing, buzzing or &quot;popping sounds Frequent blushing, sweating Cold or sweaty hands, feet Dry mouth, problems swallowing Frequent colds, infections, herpes sores Rashes, itching, hives, &quot;goose bumps&quot; Unexplained or frequent &quot;allergy&quot; attacks Heartburn, stomach pain, nausea Excess belching, flatulence Constipation, diarrhea Difficulty breathing, sighing Sudden attacks of panic Chest pain, palpitations, Frequent urination Poor sexual desire or performance Excess anxiety, worry, guilt, nervousness Increased anger, frustration, hostility Depression, frequent or wild mood swings Increased or decreased appetite Increased anger, frustration, hostility Increased or decreased appetite  Insomnia, nightmares, disturbing dreams Difficulty concentrating, racing thoughts Trouble learning new information Forgetfulness, disorganization, confusion Difficulty in making decisions. Feeling overloaded or overwhelmed. Frequent crying spells or suicidal thoughts Feelings of loneliness or worthlessness Little interest in appearance, punctuality Nervous habits, fidgeting, feet tapping Increased frustration, irritability, edginess Overreaction to petty annoyances Increased number of minor accidents Obsessive or compulsive behavior Reduced work efficiency or productivity Lies or excuses to cover up poor work Rapid or mumbled speech Excessive defensiveness or suspiciousness Problems in communication, sharing Social withdrawal and isolation Constant tiredness, weakness, fatigue Frequent use of over-the-counter drugs Weight gain or loss without diet Increased smoking, alcohol or drug use Excessive gambling or impulse buying </li></ul>
    10. 11. Signs and Symptoms of Stress <ul><li>Physical </li></ul><ul><li>Poor appetite or overeating </li></ul><ul><li>Feeing tired and fatigued </li></ul><ul><li>Various aches and pains ---headache body ache muscle pain </li></ul><ul><li>Nausea & abdominal Pain </li></ul><ul><li>Sleep problems </li></ul><ul><li>Falling sick very often e.g. fever cough cold diarrhea </li></ul><ul><li>( because of lowering of immunity due to stress) </li></ul>
    11. 12. Mental <ul><li>Feeling low </li></ul><ul><li>Nervousness and Anxiety </li></ul><ul><li>Excessive Anger or Depression </li></ul><ul><li>Being easily upset </li></ul><ul><li>Poor self confidence </li></ul><ul><li>Low self esteem </li></ul><ul><li>Lack of Concentration </li></ul><ul><li>Poor performance in studies </li></ul>
    12. 13. Is STRESS good or bad for us ? <ul><li>Some amount of stress is essential for us to excel in life. This is good stress or “EUSTRESS” </li></ul><ul><li>But when stress is too much then it reduces performance . This is bad stress or “DISTRESS “ </li></ul>
    13. 14. Inverted-U Hypothesis: Stress and Performance:
    14. 15. Stress and Performance: Eustress Inverted-U Hypothesis:
    15. 16. Stress and Performance: Distress Inverted-U Hypothesis:
    16. 17. Inverted-U Hypothesis: Stress and Performance:
    17. 18. Stress and Performance <ul><li>Dealing more effectively with stress improves performance and the quality of life </li></ul>It is like salt and pepper to life
    18. 19. Is STRESS good or bad for us ? <ul><li>So all efforts should be to convert all stresses into EUSTRESS –This can be achieved by stress management techniques </li></ul>All stresses can be GOOD
    19. 20. Stress Management Tips <ul><li>Making little changes in your life can really add up to a big feeling of relief. </li></ul><ul><li>Learn to recognize when you are feeling stressed and simple ways you can relax. </li></ul><ul><li>Take a break. Have a cold drink, get some fresh air, or close your eyes for a minute to refocus. </li></ul><ul><li>Stay positive to help friends and family cope with stress. </li></ul><ul><li>Let others know you're feeling overwhelmed and tell them how they can help. </li></ul><ul><li>Allow yourself to simply say &quot;no&quot; to friends and family when you know you cannot meet their demands without becoming overwhelmed.    </li></ul>
    20. 21. Stress Management Tips <ul><li>Be prepared for unexpected problems such as traffic, a lost pet or a family emergency. </li></ul><ul><li>Prioritize. Take control of your &quot;to do&quot; list by deciding what's really most important on your list. </li></ul><ul><li>Write down feelings of sadness, frustration or anger to get a clearer perspective of your emotions. </li></ul><ul><li>Enjoy life's simple pleasures like colorful flowers, dancing, music, and social outings, etc. </li></ul><ul><li>Share your talents to better the lives of others as well as your sense of well-being. </li></ul>
    21. 22. <ul><li>Exercise regularly. </li></ul><ul><li>Have healthy eating habits never skip breakfast </li></ul><ul><li>Reduce sedentary activities like TV Video games etc. </li></ul><ul><li>Eat healthy nutritious food. Avoid Junk food . </li></ul><ul><li>Avoid excess caffeine intake eg tea coffee chocolates and cola drinks </li></ul><ul><li>Do NOT TAKE QUICK FIX REMEDIES like alcohol tobacco and drugs </li></ul><ul><li>as they have long term and very harmful effects on your body and mind . </li></ul>Stress Management Plan
    22. 23. <ul><li>Practice time management </li></ul><ul><li>Learn relaxation exercises. </li></ul><ul><li>Rehearse and practice situations . </li></ul><ul><li>Learn practical coping skills. </li></ul><ul><li>Decrease negative self talk.   </li></ul><ul><li>Learn to feel good with a workable result – Don’t be a perfectionist. </li></ul><ul><li>Build a network of friends. </li></ul>Stress Management Plan
    23. 24. <ul><li>Breathing Awareness </li></ul><ul><ul><li>Abdominal Breathing </li></ul></ul><ul><ul><li>Sigh Breathing </li></ul></ul><ul><li>Progressive Muscle Relaxation </li></ul><ul><li>Visualization </li></ul>Relaxation Techniques Stress Management Plan:
    24. 25. How to seek help to destress Stress Management Plan: Talk and confide to a person whom you trust : friend, parent, teacher, relative, etc. If you feel that you are not able to cope with your distress do not hesitate to go to your - school counselor /family doctor/ adolescent pediatrician
    25. 26. How do you recognize that you need professional help ? <ul><li>Deteriorating school performance </li></ul><ul><li>Inability to sleep or excessive sleep </li></ul><ul><li>Losing or gaining weight </li></ul><ul><li>Feeling low or tired all the time </li></ul><ul><li>Mood swings : crying, getting angry </li></ul><ul><li>Not wanting to talk to anybody </li></ul>
    26. 27. <ul><li>The only difference between a diamond and a lump of coal is that the diamond had a little more pressure put on it. – </li></ul><ul><li>ANONYMOUS </li></ul>A Thought .....
    27. 28. KEY POINTS <ul><li>STRESS is very common </li></ul><ul><li>Use stress in a positive way </li></ul><ul><ul><li>Limit NOT eliminate stress. </li></ul></ul><ul><ul><li>Use it to improve your performance. </li></ul></ul><ul><li>Learn Coping Skills </li></ul>
    28. 29. Thank You Find the Right Balance

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