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STRESS MANAGEMENT
AMAN KHAJANCHI
KHAJANCHI.AMAN@GMAIL.COM
What is Stress?
Stress is the “psychological, physiological and
behavioral response by an individual when they
perceive a lack of equilibrium between the
demands placed upon them and their ability to
meet those demands, which, over a period of
time, leads to ill-health”
(Palmer, 1989)
Stress: Helpful or Harmful?
Helpful Because:
• Historically, stress acted as a protective mechanism that
warned us of danger
• Natural reaction that told us when to run
• It increases our awareness and improves physical
performance in short bursts
Harmful Because:
• Repetitive Exposure Leads to Psychological and Physical
Health Issues viz:
– Cardiovascular Disease
– Diabetes
– Anxiety
– Depression
Symptoms of Stress
Examples of Stressors
• School
– Homework, Too Much Information, Exams, Unhealthy Competition In Class
• Work:
– Deadlines, A Pressuring Boss, Lazy Colleagues, Biting Off More Than You Can Chew
• Family:
– An Unhappy Spouse, Bickering Parents, Troublesome Children
• Relationship:
– Inadequate Communication, A Needy Partner
• Legal
• Finances:
– Bills, Fees, Retirement
• Health /Illness:
– Ill Health, Physical Or Mental Challenges
• Living Situation:
– Uncomfortable, Unhygienic, Living With In-laws
• Environment:
– Competitive, Insecure, Peer Pressure
Effects on Mind
Worrying
Impaired Judgment
Indecision
Nightmares
Negativity
Muddled Thinking
Effects on Body
Headaches
Frequent Illness
Fatigue
Muscle Spasms
Breathing Problems
Weight Loss / Gain
Behaviour
Accident Prone
Loss Of Appetite
Over Eating
Insomnia
Drinking
Smoking
Emotions
Loss Of Confidence
Indifference
Alienation
Irritability
Fussy
Apprehension
ASSERTIVENESS
Characteristics Of Aggressive People
Are loud, bossy and pushy
Get their way, no matter what
React instantly
Like to get even
Don’t care about feelings
Give vice-like handshakes
Believe that winning is everything
Characteristics Of Passive People
Have trouble saying “No”
Do whatever others ask, even if it’s very inconvenient
Get “stepped on” a lot
Talk softly and don’t stand up for their rights
They’re not even sure if they have any rights
Do anything to avoid conflict
Are taken advantage of. They get resentful but don’t tell anyone
Characteristics Of Assertive People
Are firm and direct
Don’t blame others but take full responsibility for their own feelings
Concentrate on the present
Can express their needs and feelings calmly and easily
Are confident about who they are
Speak firmly and make eye contact
Respect others’ rights and expect the same in return
Assertiveness Bill of Rights
I Have The Right To Say “No”
Be Treated With Respect
Express My Needs, Feelings, Thoughts And Ideas
Be Proud Of My Accomplishments
Disagree In A Respectful Manner
Feel And Express Anger
Get Help When I Need It
Feel Supported
Assertiveness Actions
Your Need To Change
Actions
01
02
03
04
05
06
07
08
Recognize
Take Care Of
Yourself
Enhance Your
Confidence
Have A Positive
Outlook
Faith
Challenge
Convey The
Impression
Learn
Physical, Intellectual, Social
And Emotional Needs
Know What You Can Do And
What You Want
See The Glass As Half Full,
Rather Than Half Empty
In Your Ability To Make
Good Things Happen
Your Irrational Beliefs
That You Are In Charge
And Entitled To Lead
To Confront And Say “No.”
ANXIETY
The Pendulum Clock Theory
Mindfulness: The Magic Mantra
Mindfulness Means Directing All Of Your Attention
And Awareness To The Present
• Practice Mindful Eating
• Be Mindful in Your Interactions
• Engage in Activities Mindfully
• Pause Throughout the Day
BURNOUT
Stress vs. Burnout
Stress Burnout
Unavoidable Avoidable
Our Natural Response
Accumulation of Excessive Stressors
Over Time
Characterized by Over engagement Characterized by Disengagement
Produces Urgency and Hyperactivity
Produces Helplessness and
Hopelessness
Loss of Energy Loss of Motivation, Ideals and Hope
Leads to Anxiety Disorders Leads to Detachment and Depression
Primary Damage is Physical Primary Damage is Emotional
May Kill Someone Prematurely May Make Life Seem Not Worth Living
Source: Stress and Burnout in Ministry
Burnout Signs: Physical & Emotional
Physical
• Feeling Tired and Drained Most of the Time
• Lowered Immunity, Getting Sick a Lot
• Frequent Headaches, Back Pain, Muscle Aches
• Change in Appetite or Sleep Habits
Emotional
• Sense of Failure and Self-doubt
• Feeling Helpless, Trapped, and Defeated
• Detachment, Feeling Alone in The World
• Loss Of Motivation
• Increasingly Cynical and Negative Outlook
• Decreased Satisfaction and Sense of Accomplishment
Burnout Signs: Behavioural
Behavioural
• Withdrawing from Responsibilities
• Isolating Yourself from Others
• Procrastinating, Taking Longer to Get Things Done
• Using Food, Drugs, or Alcohol to Cope
• Taking Out your Frustrations on Others
• Skipping Work or Coming in Late and Leaving Early
STRESS MANAGEMENT
Stress Management Tips
• Identify the Sources of Stress in your Life
• Practice the 4 A’s Of Stress Management
– Avoid
– Alter
– Adapt
– Accept
• Get Moving
• Connect to Others
• Make Time for Fun and Relaxation
• Manage your Time Better
• Maintain a Stress Journal
• Maintain Balance with a Healthy Lifestyle
• Learn to Relieve Stress in the Moment
What caused your stress
(make a guess if you’re
unsure)
01 Cause
How you felt:
Physically and
Emotionally
02 Feeling
Stress Journal
Helps identify regular stressors, deal with them by beginning to see patterns
How you acted in
response?
03 Action
What you did to make
yourself feel better?
04 Result
Stress Journal
Helps identify regular stressors, deal with them by beginning to see patterns
13 Ways to Prevent & Relieve Stress
1. Keep a positive attitude
2. Accept that there are events that you cannot control
3. Be assertive:
– Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or
passive
– learn to say no to requests that would create excessive stress in your life
4. Learn and practice relaxation techniques
5. Exercise regularly
6. Eat healthy, well-balanced meals
7. Learn to manage time more effectively
8. Make time for hobbies, interests, and relaxation.
9. Get enough rest and sleep
10. Say “No” to Alcohol, Smoking and Drugs
11. Practice Assertiveness and Learn to Say “No”
12. Spend time with those you enjoy
13. Seek treatment with a psychologist, if required
How I Personally Manage Stress?
• Plan Ahead
• A Teetotaller All My Life
• Focus on The Moment
• Get a Good Sleep
• Eat Healthy & Brisk Walks Everyday
• Focus on Needs; Avoid Wants
• Ignore What People Will Say
• No Involvement in Small Talk, Religion or Politics
• Change What I Cannot Tolerate and Tolerate What I Cannot
Change
Exercise to De-stress
• Decreases Stress Hormones
• Increases Endorphins, our Body's ‘Feel-good’ Chemicals
• Distracts From Negative Thoughts And Emotions
• Take Mind Off Problems
• Promotes Confidence
• Helps In:
– Losing Weight
– Toning the Body
• Maintain A Healthy Glow And A Smile
• Good Source Of Social Interactions
• Promotes Better Mental Health
• Lower Physiological Reactivity Toward Stress
Wise Quotes
QUESTIONS?

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Stress Management

  • 2. What is Stress? Stress is the “psychological, physiological and behavioral response by an individual when they perceive a lack of equilibrium between the demands placed upon them and their ability to meet those demands, which, over a period of time, leads to ill-health” (Palmer, 1989)
  • 3. Stress: Helpful or Harmful? Helpful Because: • Historically, stress acted as a protective mechanism that warned us of danger • Natural reaction that told us when to run • It increases our awareness and improves physical performance in short bursts Harmful Because: • Repetitive Exposure Leads to Psychological and Physical Health Issues viz: – Cardiovascular Disease – Diabetes – Anxiety – Depression
  • 5. Examples of Stressors • School – Homework, Too Much Information, Exams, Unhealthy Competition In Class • Work: – Deadlines, A Pressuring Boss, Lazy Colleagues, Biting Off More Than You Can Chew • Family: – An Unhappy Spouse, Bickering Parents, Troublesome Children • Relationship: – Inadequate Communication, A Needy Partner • Legal • Finances: – Bills, Fees, Retirement • Health /Illness: – Ill Health, Physical Or Mental Challenges • Living Situation: – Uncomfortable, Unhygienic, Living With In-laws • Environment: – Competitive, Insecure, Peer Pressure
  • 6. Effects on Mind Worrying Impaired Judgment Indecision Nightmares Negativity Muddled Thinking
  • 7. Effects on Body Headaches Frequent Illness Fatigue Muscle Spasms Breathing Problems Weight Loss / Gain
  • 8. Behaviour Accident Prone Loss Of Appetite Over Eating Insomnia Drinking Smoking
  • 11. Characteristics Of Aggressive People Are loud, bossy and pushy Get their way, no matter what React instantly Like to get even Don’t care about feelings Give vice-like handshakes Believe that winning is everything
  • 12. Characteristics Of Passive People Have trouble saying “No” Do whatever others ask, even if it’s very inconvenient Get “stepped on” a lot Talk softly and don’t stand up for their rights They’re not even sure if they have any rights Do anything to avoid conflict Are taken advantage of. They get resentful but don’t tell anyone
  • 13. Characteristics Of Assertive People Are firm and direct Don’t blame others but take full responsibility for their own feelings Concentrate on the present Can express their needs and feelings calmly and easily Are confident about who they are Speak firmly and make eye contact Respect others’ rights and expect the same in return
  • 14. Assertiveness Bill of Rights I Have The Right To Say “No” Be Treated With Respect Express My Needs, Feelings, Thoughts And Ideas Be Proud Of My Accomplishments Disagree In A Respectful Manner Feel And Express Anger Get Help When I Need It Feel Supported
  • 15. Assertiveness Actions Your Need To Change Actions 01 02 03 04 05 06 07 08 Recognize Take Care Of Yourself Enhance Your Confidence Have A Positive Outlook Faith Challenge Convey The Impression Learn Physical, Intellectual, Social And Emotional Needs Know What You Can Do And What You Want See The Glass As Half Full, Rather Than Half Empty In Your Ability To Make Good Things Happen Your Irrational Beliefs That You Are In Charge And Entitled To Lead To Confront And Say “No.”
  • 18. Mindfulness: The Magic Mantra Mindfulness Means Directing All Of Your Attention And Awareness To The Present • Practice Mindful Eating • Be Mindful in Your Interactions • Engage in Activities Mindfully • Pause Throughout the Day
  • 20. Stress vs. Burnout Stress Burnout Unavoidable Avoidable Our Natural Response Accumulation of Excessive Stressors Over Time Characterized by Over engagement Characterized by Disengagement Produces Urgency and Hyperactivity Produces Helplessness and Hopelessness Loss of Energy Loss of Motivation, Ideals and Hope Leads to Anxiety Disorders Leads to Detachment and Depression Primary Damage is Physical Primary Damage is Emotional May Kill Someone Prematurely May Make Life Seem Not Worth Living Source: Stress and Burnout in Ministry
  • 21. Burnout Signs: Physical & Emotional Physical • Feeling Tired and Drained Most of the Time • Lowered Immunity, Getting Sick a Lot • Frequent Headaches, Back Pain, Muscle Aches • Change in Appetite or Sleep Habits Emotional • Sense of Failure and Self-doubt • Feeling Helpless, Trapped, and Defeated • Detachment, Feeling Alone in The World • Loss Of Motivation • Increasingly Cynical and Negative Outlook • Decreased Satisfaction and Sense of Accomplishment
  • 22. Burnout Signs: Behavioural Behavioural • Withdrawing from Responsibilities • Isolating Yourself from Others • Procrastinating, Taking Longer to Get Things Done • Using Food, Drugs, or Alcohol to Cope • Taking Out your Frustrations on Others • Skipping Work or Coming in Late and Leaving Early
  • 24.
  • 25. Stress Management Tips • Identify the Sources of Stress in your Life • Practice the 4 A’s Of Stress Management – Avoid – Alter – Adapt – Accept • Get Moving • Connect to Others • Make Time for Fun and Relaxation • Manage your Time Better • Maintain a Stress Journal • Maintain Balance with a Healthy Lifestyle • Learn to Relieve Stress in the Moment
  • 26. What caused your stress (make a guess if you’re unsure) 01 Cause How you felt: Physically and Emotionally 02 Feeling Stress Journal Helps identify regular stressors, deal with them by beginning to see patterns
  • 27. How you acted in response? 03 Action What you did to make yourself feel better? 04 Result Stress Journal Helps identify regular stressors, deal with them by beginning to see patterns
  • 28. 13 Ways to Prevent & Relieve Stress 1. Keep a positive attitude 2. Accept that there are events that you cannot control 3. Be assertive: – Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive – learn to say no to requests that would create excessive stress in your life 4. Learn and practice relaxation techniques 5. Exercise regularly 6. Eat healthy, well-balanced meals 7. Learn to manage time more effectively 8. Make time for hobbies, interests, and relaxation. 9. Get enough rest and sleep 10. Say “No” to Alcohol, Smoking and Drugs 11. Practice Assertiveness and Learn to Say “No” 12. Spend time with those you enjoy 13. Seek treatment with a psychologist, if required
  • 29. How I Personally Manage Stress? • Plan Ahead • A Teetotaller All My Life • Focus on The Moment • Get a Good Sleep • Eat Healthy & Brisk Walks Everyday • Focus on Needs; Avoid Wants • Ignore What People Will Say • No Involvement in Small Talk, Religion or Politics • Change What I Cannot Tolerate and Tolerate What I Cannot Change
  • 30. Exercise to De-stress • Decreases Stress Hormones • Increases Endorphins, our Body's ‘Feel-good’ Chemicals • Distracts From Negative Thoughts And Emotions • Take Mind Off Problems • Promotes Confidence • Helps In: – Losing Weight – Toning the Body • Maintain A Healthy Glow And A Smile • Good Source Of Social Interactions • Promotes Better Mental Health • Lower Physiological Reactivity Toward Stress