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Stress management
- 2. Do you feel stressed?
- 4. What is STRESS? Stress is a psychological and physiological response to events that upset our personal balance in some way. These events or demands are known as stressors.
- 5. What are stressors? They are Stress producing agents Stressors are those agents, which evoke stress in a person Stressors can be divided into 4 categories 1. Work Stressors 2. Family Stressors 3. Individual Stressors 4. Social Stressors
- 6. Why do we feel stress? Our “Fight or Flight” instinct When we perceive we are under threat our body releases hormones that help us survive. These hormones increase heart rate and blood pressure, delivering more oxygen and blood sugar to power important muscles. They increase sweating in an effort to cool these muscles, and help them stay efficient. They divert blood away from the skin to the core of our bodies, reducing blood loss if we are damaged. They focus our attention on the threat, to the exclusion of everything else.
- 7. SOURCES OF STRESS Significant life adjustments Daily routines Unrealistic self-expectations Interpersonal relationships
- 8. Indicators of stress Mental Indicators Lack of concentration or orientation Attention deficit Poor thought control / pre-occupation with thoughts Forgetfulness Decreased productivity Errors in judgment
- 9. Indicators of stress Emotional Indicators Lack of self esteem Lack self control Impatience Social withdrawal Negative perception of events Feeling irritable Feeling anxious Feeling in low mood Feeling of apathy Feeling tense
- 10. Physical Indicators Increased smoking, alcohol consumption or coffee/tea intake. Aggressive/compulsive behavior. Headaches, diabetes, hypertension, ulcers, fatigue, chest pain, high cholesterol, constipation, diarrhea, insomnia, breathing disorders, itching, dry mouth, sweating, etc
- 11. PRESS THE STRESS RELEASING BUTTON IN YOU.
- 12. Right decision at the right time Right Resource Presence of mind Council Plan your finances / Budgeting Healthy Relationship Plan your time Positive mental attitude / Right understanding of events Avoid controversy Honest approach Postpone the anxiety and relax Analyse the cause look for solutions Prior checking / Alternatives / Preparedness
- 13. MANAGE STRESS Problem analysis Quality time P/PC relationship Healthy communication Response automation Organise your surroundings Assertive communication Communication Preparedness Ample sleep/rest
- 14. Solution’s that work Deep breathing Progressive Muscular Relaxation Relaxation exercise Self awareness Stress diary/ Revisiting your dream book Cognitive awareness Re-program your mind Rational Thinking Positive Thinking – Affirmations Positive Imagery / Visualization - The trip to the beach
- 15. Believing in Self Is a Must.
- 16. Solution’s that work Develop a proper perspective Serenity prayer Stop running from risks of life Develop strong convictions Avoid the rat race Turn your focus outward Count your blessings Effective Delegation Work in your areas of strength Get of the road of overload Learn to say No - Assertiveness
- 18. Solution’s that work Put your problems on paper Find a fun way to release stress Rest / relaxation & sleep Taking a warm bath Watching a movie Have someone to talk to Holiday
- 19. What Would You Do If …………? Please fill out the most pressing situation that you are currently facing.
- 21. When you are ANGRY and UPSET remember… 1-2-3 TURTLE
- 22. 1 – Go inside your shell THINK before you ACT Take a “Time Out”
- 23. Time to RELAX Calm yourself down 2 – Take 3 Deep Breaths
- 24. Think of a good solution 3 – Walk Away
- 25. Good solutions otherkids have used Tell a teacher or an adult Talk it out Ask for advice Be honest about your feelings
Editor's Notes
- Simply explained, stress is what you feel when your car breaks down in the middle of the road, the stock market crashes, you are late for office in the morning, or you spill coffee on your laptop. At the same time, stress is also what you experience when you buy a new house, or even when you hear the first cry of your newly born baby.
- Stressors are those agents, which evoke stress in a person. Most of these are common situations that we face in everyday life. Stressors can be short term Getting a firing from your boss Long term Like a difficult personal relationship Recurrent Like getting caught in traffic on your way to work every morning One time Like buying a house or the birth of your child. Understanding common stressors help you decide which are unavoidable and which are avoidable. WORK STRESSORS Some common situations at work which produce stress Losing a job Over expectations in performance Increased responsibilities Increased working hours Deadlines Interpersonal problems with colleagues/bosses Beginning a new job Working in a job/position contrary to expectation FAMILY STRESSORS Death of a close family member Divorce and remarriage Major illness in the family Alcoholism Or drug related problems in the family Significant decrease in the family income Arrival of a new baby in the family Significant decrease in family interactions INDIVIDUAL STRESSORS Situations occuring in our day to day lives are often the precursors of stress Poor personal health Significant decrease in personal finance Feelings of being unattractive to the opposite sex in terms of appearance, like overweight, balding, too tall , too short etc Sexual problems Failure to achieve personal goals Problems of alcohol, drug dependence or other addictions. SOCIAL STRESSORS Significant decrease in social interaction due to change of social environment, like moving into college from school or moving to a different city for higher studies or work. Death of a close friend Arguments with friends, leading to breaking of relationships Religious, ethnic or economic discrimination Relocation Decreased availability of personal space, especially cramped up living quaters
- MECHANISM OF STRESS ( How stress effects our body , our health. The reaction of our body to stress is medically termed as GENERAL ADAPTATION SYNDROME (G.A.S) The 3 stages of G.A.S are Stage1 The first stage of G.A.S occurs immediately after exposure to stress. This stage (also known as the alarm stage) is very rapid in onset, often taking nanoseconds to be operational. The muscles of the body tense, the heart begins to beat faster increasing the rate of breathing. The person starts to perspire, eyes begin to dilate and even the stomach begins to clinch. This is the stage where the body begins to prepare itself to respond to stress, which could culminate either in the form of fleeing away from the situation or staying there and fighting it out. This is called the fight or flight response. Stage2 If, after stage 1, stress persists, the body enters the 2nd stage which is the Adaptation stage. Now the body raises its blood pressure and through secretion of certain hormones called corticosteroid hormones, blood sugar levels increase. This increase in sugar level is to provide additional energy to meet and combat stress. Stage3 If the first 2 stages are unable to resolve the stress and the situation continues to persist, the body eventually enters the 3rd and the last stage, the stage of exhaustion. Now the body has completely run out of its energy resources and can no longer cope with the stress levels. The body can cope with the various changes taking place in the body up to stage 1 and 2. However in the 3rd stage of stress, the body cannot cope and stress begins to take a toll. This stage of G.A.S is most harmful. In this stage, the body no longer has even normal energy levels and is unable to fight back, it is overcome by stress. It cannot even perform routine functions like protect itself from the bacteria and viruses in the environment. The body becomes increasingly vulnerable to various infections and diseases. In this manner, prolonged stress lowers the body’s immunity levels and predisposes it to many different disorders in all the 3 planes of the human existence – the mental, emotional and the physical planes.
- These could be seen by the following symptoms Excitement Anxiety Jumpy-ness Irritability Trembling Palpitation Sweating Racing thoughts