Stress management
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Stress management

Stress management

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Stress management Stress management Presentation Transcript

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