Stress management

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Stress management

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Stress management

  1. 1. Understanding & Managing Stress Archana Vechalekar
  2. 2. Understanding & Managing Stress MYTH OR REALITY ?
  3. 3. Understanding & Managing Stress <ul><li>The time necessary to learn all the rules for effective living now exceeds your life expectancy!! </li></ul>
  4. 4. Understanding & Managing Stress <ul><ul><li>SOME FACTS </li></ul></ul><ul><li>75-90% of adult visits to primary care physicians are for stress related problems. </li></ul><ul><li>The commonest problems world-wide are a mixture of anxiety and depression. </li></ul>
  5. 5. Understanding & Managing Stress <ul><li>SOME FACTS </li></ul><ul><li>MAXIMUM absenteeism on an average workday is because of stress related problems </li></ul><ul><li>More heart attacks on Monday , 9:00 A.M. than at any other time of the week. </li></ul>
  6. 6. Understanding & Managing Stress <ul><li>MORE FACTS </li></ul><ul><li>Life after death is all okay but what about life after birth? </li></ul><ul><li>The only time there is a total absence of stress is in death </li></ul><ul><li>Stress is essentially the rate of all the wear and tear caused by life </li></ul>
  7. 7. Understanding & Managing Stress
  8. 8. Understanding & Managing Stress <ul><li>Driving your car in rush hour </li></ul><ul><li>Getting a last minute work assignment </li></ul><ul><li>Misplacing something in the house…. </li></ul>
  9. 9. Understanding & Managing Stress <ul><li>Having something break while using it </li></ul><ul><li>Dealing with incompetence at work </li></ul><ul><li>Planning your budget </li></ul><ul><li>Being blamed for something </li></ul><ul><li>Waiting in a long line at the store or bank </li></ul>
  10. 10. Understanding & Managing Stress <ul><li>WHAT IS STRESS? </li></ul>
  11. 11. Understanding & Managing Stress <ul><li>Stimulus -------------  Reaction </li></ul>
  12. 12. Understanding & Managing Stress <ul><li>EUSTRESS </li></ul><ul><li>vs. </li></ul><ul><li>DISTRESS </li></ul>
  13. 13. Understanding & Managing Stress <ul><li>The BAD News : </li></ul><ul><li>Stress is an inescapable part of modern life </li></ul><ul><li>The GOOD News : </li></ul><ul><li>Stress isn't altogether bad news </li></ul>
  14. 14. Understanding & Managing Stress <ul><li>ADAPTATION </li></ul><ul><li>Body has only a finite, non-renewable reserve of adaptation energy </li></ul><ul><li>Eventually, it is consumed and death results </li></ul><ul><li>Stress is how people react to demands placed on them </li></ul><ul><li>Important is our perception and subjective interpretation of the stressor . </li></ul>
  15. 15. Understanding & Managing Stress <ul><li>WHAT ARE STRESSORS? </li></ul><ul><li>Stressors are events that threaten or challenge people </li></ul>
  16. 16. Understanding & Managing Stress <ul><li>SOURCES OF STRESS </li></ul><ul><li>DAILY HASSLES </li></ul><ul><li>MAJOR LIFE EVENTS </li></ul><ul><li>CATASTROPHES </li></ul>
  17. 17. Understanding & Managing Stress <ul><li>TOP FEW DAILY HASSLES </li></ul><ul><li>INTERPERSONAL CONFLICTS </li></ul><ul><li>CONCERNS ABOUT WEIGHT </li></ul><ul><li>HEALTH OF A FAMILY MEMBER </li></ul><ul><li>RISING PRICES OF COMMON GOODS </li></ul><ul><li>HOME MAINTENANCE </li></ul><ul><li>TOO MANY THINGS TO DO </li></ul>
  18. 18. Understanding & Managing Stress <ul><li>SOCIAL MANIFESTATIONS …. </li></ul>
  19. 19. Understanding & Managing Stress <ul><li>Experience of sense of isolation </li></ul><ul><li>Suffer from loneliness </li></ul><ul><li>Frequently nag others </li></ul><ul><li>Lack of intimacy </li></ul><ul><li>Often distrustful </li></ul><ul><li>Seldom go out with family </li></ul><ul><li>Harbour resentments </li></ul><ul><li>Lash out at others </li></ul><ul><li>Reduced contact with friends </li></ul><ul><li>Disturbed family relationships </li></ul><ul><li>Tend to use people for personal gain </li></ul>
  20. 20. Understanding & Managing Stress <ul><li>PSYCHOLOGICAL EFFECTS </li></ul><ul><li>Depressed </li></ul><ul><li>Bored </li></ul><ul><li>Urge to cry </li></ul><ul><li>Urge to hide </li></ul><ul><li>Suspiciousness </li></ul><ul><li>Negative attitude/thoughts </li></ul><ul><li>Loneliness </li></ul>
  21. 21. Understanding & Managing Stress <ul><li>PSYCHOLOGICAL EFFECTS </li></ul><ul><li>Anxious </li></ul><ul><li>Nervous </li></ul><ul><li>Worry </li></ul><ul><li>Nightmares </li></ul><ul><li>Helplessness </li></ul><ul><li>Confusion </li></ul>
  22. 22. Understanding & Managing Stress <ul><li>PSYCHOLOGICAL EFFECTS </li></ul><ul><li>Irritable </li></ul><ul><li>Feelings of unreality </li></ul><ul><li>Urge to run </li></ul><ul><li>Unable to concentrate </li></ul><ul><li>Lethargy </li></ul><ul><li>Decision making- both major & minor- becomes difficult </li></ul>
  23. 23. Understanding & Managing Stress <ul><li>PSYCHOLOGICAL EFFECTS </li></ul><ul><li>Excessive daydreaming about “getting away from it all” </li></ul><ul><li>Use of sleeping pills </li></ul><ul><li>Thoughts trail while speaking or writing </li></ul><ul><li>Sudden outbursts of temper or hostility </li></ul>
  24. 24. Understanding & Managing Stress <ul><li>PSYCHOLOGICAL EFFECTS </li></ul><ul><li>Forgetfulness regarding appointments,dates, deadlines </li></ul><ul><li>Frequent spells of brooding and a feeling of inadequacy </li></ul><ul><li>Reversals in usual behaviour </li></ul>
  25. 25. Understanding & Managing Stress <ul><li>BEHAVIOURAL EFFECTS </li></ul><ul><li>Cigarette smoking </li></ul><ul><li>Impulsive behavior </li></ul><ul><li>Inappropriate crying </li></ul><ul><li>Aggressive </li></ul><ul><li>Overeating </li></ul><ul><li>Lack of initiative </li></ul>
  26. 26. Understanding & Managing Stress <ul><li>BEHAVIOURAL EFFECTS </li></ul><ul><li>Using people </li></ul><ul><li>Drug/Alcohol abuse </li></ul><ul><li>Cynical </li></ul><ul><li>Fault finding </li></ul><ul><li>Antisocial </li></ul><ul><li>Under eating </li></ul><ul><li>Lowered sex drive </li></ul>
  27. 27. Understanding & Managing Stress <ul><li>BEHAVIOURAL EFFECTS </li></ul><ul><li>Accident prone </li></ul><ul><li>Blaming </li></ul><ul><li>Nervous laughing </li></ul><ul><li>Reclusive </li></ul><ul><li>Inflexible </li></ul><ul><li>Nagging </li></ul>
  28. 28. Understanding & Managing Stress <ul><li>PHYSIOLOGICAL EFFECTS </li></ul><ul><li>Hypertension </li></ul><ul><li>Coronary heart disease </li></ul><ul><li>Migraine, tension headache </li></ul><ul><li>Ulcers </li></ul><ul><li>Asthmatic conditions </li></ul><ul><li>Chronic backaches </li></ul><ul><li>Arthritis </li></ul>
  29. 29. Understanding & Managing Stress <ul><li>PHYSIOLOGICAL EFFECTS </li></ul><ul><li>Allergies </li></ul><ul><li>Skin disorders </li></ul><ul><li>Hyperthyroidism </li></ul><ul><li>Vertigo </li></ul><ul><li>More frequent infections </li></ul><ul><li>Sexual dysfunctions </li></ul>
  30. 30. Understanding & Managing Stress <ul><li>PHYSIOLOGICAL EFFECTS </li></ul><ul><li>Heart pounding </li></ul><ul><li>Bowel alterations </li></ul><ul><li>Stomach distress </li></ul><ul><li>Dizziness </li></ul><ul><li>Lingering cold </li></ul><ul><li>Dry mouth </li></ul><ul><li>Fatigue </li></ul>
  31. 31. Understanding & Managing Stress <ul><li>PHYSIOLOGICAL EFFECTS </li></ul><ul><li>Weakness </li></ul><ul><li>Fidgeting </li></ul><ul><li>Sweating </li></ul><ul><li>Anorexia </li></ul><ul><li>Insomnia </li></ul><ul><li>Muscle tension </li></ul><ul><li>Generalized aches and pains </li></ul>
  32. 32. Understanding & Managing Stress <ul><li>MENTAL STRESS </li></ul><ul><li>Mental attitudes generally negative </li></ul><ul><li>Mental lethargy </li></ul><ul><li>Rarely develop new ideas </li></ul>
  33. 33. Understanding & Managing Stress <ul><li>MENTAL STRESS </li></ul><ul><li>Difficulty in concentration </li></ul><ul><li>Confusion </li></ul><ul><li>Rarely express your feelings through music, art, dance or writing </li></ul><ul><li>No intellectual relaxation </li></ul><ul><li>Make negative self-statements </li></ul>
  34. 34. Understanding & Managing Stress <ul><li>MENTAL STRESS </li></ul><ul><li>Fail to keep abreast of current events </li></ul><ul><li>Mind is often in a whirl </li></ul><ul><li>Rarely introduce innovations into work </li></ul><ul><li>Frequently suffer from forgetfulness </li></ul>
  35. 35. Understanding & Managing Stress <ul><li>BURN OUT EFFECTS </li></ul><ul><li>Complaints of fatigue, being overworked, exhaustion </li></ul><ul><li>Shows loss of enthusiasm, energy, drive, pep team spirit </li></ul><ul><li>Shows loss of imagination, creativity, refusal to take risks </li></ul>
  36. 36. Understanding & Managing Stress <ul><li>BURN OUT </li></ul><ul><li>Becomes defensive easily, has poor relationships with key people </li></ul><ul><li>Is disorganized, has poor recall, memory loss </li></ul>
  37. 37. Understanding & Managing Stress <ul><li>Basic Guidelines For Coping </li></ul><ul><li>Recognise and admit that you are feeling stressed and anxious </li></ul>
  38. 38. Understanding & Managing Stress <ul><li>Basic Guidelines For Coping </li></ul><ul><li>Give yourself permission to feel anxious about whatever it is that is bothering you. But ask “How much anxiety is too much&quot; </li></ul><ul><li>Try to pinpoint what it is you are anxious about. If you can't pinpoint it, don't worry too much about it and move on </li></ul><ul><li>Become aware of your body's symptoms. Don't let them scare you, let them talk to you </li></ul>
  39. 39. Understanding & Managing Stress <ul><li>Basic Guidelines For Coping </li></ul><ul><li>If you do know what it is that is bothering you, what can you do to eliminate or minimise the situation? </li></ul>
  40. 40. Understanding & Managing Stress <ul><li>Basic Guidelines For Coping </li></ul><ul><li>Most importantly, how can you react differently so you won't be so affected by this situation? </li></ul><ul><li>Listen to the dialogue within yourself. Are you filling yourself with negative thoughts about a certain situation? </li></ul><ul><li>Listen to the dialogue of those around you. Is someone around you being negative and dragging you down with them? </li></ul>
  41. 41. Understanding & Managing Stress <ul><li>Basic Guidelines For Coping </li></ul><ul><li>Are you overwhelming yourself with &quot;shoulds&quot; and high expectations? If so, which ones would you eliminate? </li></ul><ul><li>Give yourself positive reinforcement for even the smallest accomplishments. </li></ul><ul><li>Are you blaming someone else for your anxieties, unhappiness, poor health, lack of success or whatever? </li></ul><ul><li>Take responsibility for yourself and make some positive changes? </li></ul>
  42. 42. Understanding & Managing Stress <ul><li>The Ten Commandments </li></ul><ul><li>Thou shalt regularly do those things that are most enjoyable to thee without harming others or self </li></ul><ul><li>Thou shalt take time to physically relax or meditate daily </li></ul><ul><li>Thou shalt exercise aerobically 3-5 times each week </li></ul><ul><li>Thou shalt sleep 7-8 hours each night </li></ul>
  43. 43. Understanding & Managing Stress <ul><li>The Ten Commandments </li></ul><ul><li>Thou shalt not take thyself so seriously </li></ul><ul><li>Thou shalt grant yourself the right to make mistakes </li></ul><ul><li>Thou shalt share your feelings each day </li></ul><ul><li>Thou shalt eat a healthy, balanced diet </li></ul><ul><li>Thou shalt do the important things first </li></ul><ul><li>Thou shalt respect and express your own opinions </li></ul>
  44. 44. Understanding & Managing Stress <ul><li>EXPECTATIONS Vs FULFILMENT </li></ul><ul><li>Realistic Vs Unrealistic Expectations </li></ul><ul><li>Flexibility Vs Rigidity </li></ul><ul><li>Must recognise own ability and potential </li></ul>
  45. 45. Understanding & Managing Stress <ul><li>Remember that ……. </li></ul><ul><li>In the short run, anyone, can be a victim, even you </li></ul><ul><li>In the long run,there are no victims--- only willing participants </li></ul>
  46. 46. Understanding & Managing Stress <ul><li>Remember that ……. </li></ul><ul><li>The key to winning back your time is to be more effective at being rather than doing </li></ul>
  47. 47. Understanding & Managing Stress <ul><li>Remember that ……. </li></ul><ul><li>Albert Einstein didn’t remember his telephone number. He didn’t want to clutter his mind with information that could be accessed anytime. </li></ul>
  48. 48. Understanding & Managing Stress <ul><li>Remember that ……. </li></ul><ul><li>You are more resourceful than you often acknowledge and </li></ul><ul><li>You always have more options than you know </li></ul>
  49. 49. Understanding & Managing Stress <ul><li>Remember that ……. </li></ul><ul><li>You don’t have to catch the ball every time someone throws it at you </li></ul><ul><li>Learn how to say NO!! </li></ul>

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