Stress Assessment
and
Management Techniques
Prepared by:
Dharmadeva
Based on an original
slide show by:
Karlyn Grimes, M.S...
Stress
Hans Selye: ‘The father of stress research’
What is it: “the nonspecific response of the human organism
to any dema...
Roads to go down
– positive and negative
Types of Stress

Eustress
Positive Stress

Distress
Negative
Stress
Relationship Between Stress,
Health and Performance
Physiological Response to Stress
Fight-or-Flight Mechanism
General Adaptation Syndrome
2.

1.
3.
Some Stressors in the Lives
of Human Beings
Common Symptoms of Stress










Headaches
Muscular aches
Grinding teeth
Nervous ticks
Increased sweating
Rapi...
Health Disorders Associated
With Chronic Distress












Coronary heart disease
Hypertension
Eating disord...
Personality Types

High levels
of distress

Type A
Aggressive
Hard Driven
Impatient

Moderate levels
of distress

Type B
E...
Ideas for Modifying a
Type A Personality
Make a contract to slow down
Limit multitasking behaviors
Use time management str...
Tips for Managing Anger
Commit to change
Remind yourself that anger leads to illness
Recognize when anger feelings are dev...
Five Steps to Time Management
Find the time killers by keeping a 24-7 day log.
Set long-range and sort-range goals.
Identi...
Stress Reducing Benefits
of Physical Activity
 Reduced

feelings of anxiety, depression,
frustration, aggression, anger a...
Relaxation Techniques
Progressive
Muscle
Relaxation

Deep
Breathing

Visual
Imagery

Autogenic
Training

Thought
Channeliz...
Progressive Muscle Relaxation
Description
A stress management
technique that uses
progressive contraction
and relaxation o...
Deep Breathing
Description
A stress management
technique wherein the
individual
concentrates on
“breathing away” the
tensi...
Visual Imagery
Description
Mental visualization of
relaxing images and
scenes to induce body
relaxation in times of
stress...
Autogenic Training
Description
A stress management
technique using a form of
self-suggestion, wherein
an individual achiev...
Thought Channelization
Description
A management technique in
which a person learns to
reliably focus their thoughts so
tha...
Meditation
Description
A higher aspiration or selfactualization technique
used to gain control over
one’s attention by cle...
Yoga
Description
A school of thought in
the East that
seeks to help the
individual attain a higher
level of spirituality a...
Personal Health Resources
 Stress Management: A Review of

Principles
– http://www.unl.edu/stress/mgmt

 Workplace Stres...
Meditation
 Spiritual

Meditation and Yoga
- self-realization & service to all

 Learn

Meditation,
Today!
Road Not Taken
Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
An...
Relax



(photo: Ken Duncan)
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Stress management

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Basics of stress management - help of yoga and meditation

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  • Figure 10.1
  • Figure 10.1
  • Figure 10.5
  • Stress management

    1. 1. Stress Assessment and Management Techniques Prepared by: Dharmadeva Based on an original slide show by: Karlyn Grimes, M.S. R.D. (photo: Ken Duncan)
    2. 2. Stress Hans Selye: ‘The father of stress research’ What is it: “the nonspecific response of the human organism to any demand placed upon it.” Emotional (Physical - Psychic) Physical Intellectual STRESS Social Spiritual Intuitive (Psychic Spiritual) (Psychic)
    3. 3. Roads to go down – positive and negative
    4. 4. Types of Stress Eustress Positive Stress Distress Negative Stress
    5. 5. Relationship Between Stress, Health and Performance
    6. 6. Physiological Response to Stress Fight-or-Flight Mechanism
    7. 7. General Adaptation Syndrome 2. 1. 3.
    8. 8. Some Stressors in the Lives of Human Beings
    9. 9. Common Symptoms of Stress          Headaches Muscular aches Grinding teeth Nervous ticks Increased sweating Rapid heart rate High blood pressure Low grade infection Increase in or loss of appetite           Mentally down Irritation, anger, hostility Fear, panic, anxiety Poor concentration Dizziness Restlessness Nightmares Insomnia Constantly feeling tired Impotence
    10. 10. Health Disorders Associated With Chronic Distress            Coronary heart disease Hypertension Eating disorders Ulcers Diabetes Asthma Depression Migraine headaches Sleep disorders Chronic fatigue Possibly some cancers
    11. 11. Personality Types High levels of distress Type A Aggressive Hard Driven Impatient Moderate levels of distress Type B Easy Going Laid-Back Patient Type C Passive Apologetic Overly Sensitive Low levels of distress
    12. 12. Ideas for Modifying a Type A Personality Make a contract to slow down Limit multitasking behaviors Use time management strategies Don’t smoke Reduce the caffeine Work on redirecting impatience and controlling hostility Choose a non-Type A role model to observe Plan fun, relaxing activities Simplify life Listen to your body Establish strong, nurturing relationships
    13. 13. Tips for Managing Anger Commit to change Remind yourself that anger leads to illness Recognize when anger feelings are developing Tell yourself to cool down and take control Prepare a positive response before anger escalates Minimize verbal and physical language Don’t let anger build-up Keep a journal Seek professional help
    14. 14. Five Steps to Time Management Find the time killers by keeping a 24-7 day log. Set long-range and sort-range goals. Identify and prioritize immediate goals. Use a daily planner to organize and simplify. Conduct regular audits.
    15. 15. Stress Reducing Benefits of Physical Activity  Reduced feelings of anxiety, depression, frustration, aggression, anger and hostility.  Alleviation of insomnia.  An opportunity to meet social needs and develop new friendships.  Allows for the development of discipline.  Provides the opportunity to do something enjoyable and constructive that will lead to better health and total well-being.
    16. 16. Relaxation Techniques Progressive Muscle Relaxation Deep Breathing Visual Imagery Autogenic Training Thought Channelization Meditation Yoga
    17. 17. Progressive Muscle Relaxation Description A stress management technique that uses progressive contraction and relaxation of muscle groups throughout the body.
    18. 18. Deep Breathing Description A stress management technique wherein the individual concentrates on “breathing away” the tension and inhaling fresh air to the entire body.
    19. 19. Visual Imagery Description Mental visualization of relaxing images and scenes to induce body relaxation in times of stress or as an aid in the treatment of certain medical conditions such as cancer, asthma, chronic pain, hypertension and obesity.
    20. 20. Autogenic Training Description A stress management technique using a form of self-suggestion, wherein an individual achieves an auto hypnotic state by repeating and concentrating on feelings and desired states.
    21. 21. Thought Channelization Description A management technique in which a person learns to reliably focus their thoughts so that responses that are not ordinarily under voluntary control can be channelized for higher ends, which gives feedback for good habits, so that the capacity of the mind is freed for higher contemplation.
    22. 22. Meditation Description A higher aspiration or selfactualization technique used to gain control over one’s attention by clearing the mind and blocking out the stressor(s) responsible for tension, and to enable the mind to achieve a higher level of insight.
    23. 23. Yoga Description A school of thought in the East that seeks to help the individual attain a higher level of spirituality and peace of mind.
    24. 24. Personal Health Resources  Stress Management: A Review of Principles – http://www.unl.edu/stress/mgmt  Workplace Stress – http://www.stress.org/job.htm  Mind Tools – http://www.mindtools.com/smpage.html
    25. 25. Meditation  Spiritual Meditation and Yoga - self-realization & service to all  Learn Meditation, Today!
    26. 26. Road Not Taken Two roads diverged in a yellow wood, And sorry I could not travel both And be one traveler, long I stood And looked down one as far as I could To where it bent in the undergrowth; Then took the other, just as fair, And having perhaps the better claim, Because it was grassy and wanted wear; Though as for that the passing there Had worn them really about the same, And both that morning equally lay In leaves no step had trodden black. Oh, I kept the first for another day! Yet knowing how way leads on to way, I doubted if I should ever come back. I shall be telling this with a sigh Somewhere ages and ages hence: Two roads diverged in a wood, and I I took the one less traveled by, And that has made all the difference.  Robert Frost
    27. 27. Relax  (photo: Ken Duncan)

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