Stress Management by Aryan College,Ajmer,Rajasthan


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Stress Management by Aryan College,Ajmer,Rajasthan

  1. 3. Take the Stress Test Do any of these apply to you?
  2. 4. Work Load <ul><li>Always too much work; Never able to relax </li></ul><ul><li>High Pressure periods; deadlines, test come all at once </li></ul><ul><li>Don’t get satisfying results </li></ul><ul><li>I have a lot more work than my classmates & friends </li></ul><ul><li>I have to work harder than them to get the same results </li></ul><ul><li>Has complicated my commitments; I can’t fulfill them </li></ul>
  3. 5. If you said yes to many…. <ul><li>You are STRESSED </li></ul><ul><li>Become Aware of Your Stressors and Emotional and Physical Reactions </li></ul>
  4. 6. Stress
  5. 7. A Challenge Please write a One Sentence Definition of S T R E S S.
  6. 8. Definition <ul><li>Non-specific response to a demand -- a product of change. </li></ul><ul><li>Any situation, good or bad, that causes you to readjust. </li></ul>
  7. 9. What is Stress? <ul><li>Is your mind and body’s response or reaction to a real or imagined threat, event or change. </li></ul><ul><li>The threat, event or change are commonly called stressors. Stressors can be internal (thoughts, beliefs, attitudes or external (loss, tragedy, change). </li></ul><ul><li>S=P>R </li></ul><ul><li>When Pressure is greater than Resource </li></ul>
  8. 10. Stress Management The art of taking care of oneself!
  9. 11. Stress Feelings <ul><li>Worry </li></ul><ul><li>Tense </li></ul><ul><li>Tired </li></ul><ul><li>Frightened </li></ul><ul><li>Over Excited </li></ul><ul><li>Depressed </li></ul><ul><li>Anxious </li></ul><ul><li>Anger </li></ul>
  10. 12. Stressors/Reasons for Stress <ul><li>External </li></ul><ul><ul><li>Physical Environment </li></ul></ul><ul><ul><li>Social Interaction </li></ul></ul><ul><ul><li>Daily Hassles </li></ul></ul><ul><ul><li>Organizational </li></ul></ul><ul><ul><li>Major Life Events </li></ul></ul><ul><li>Internal </li></ul><ul><ul><li>Lifestyle Choices </li></ul></ul><ul><ul><li>Negative Self-Talk </li></ul></ul><ul><ul><li>Mind Traps </li></ul></ul><ul><ul><li>Personality Traits </li></ul></ul>
  11. 13. External Stressors <ul><li>Physical Environment </li></ul><ul><ul><li>Noise </li></ul></ul><ul><ul><li>Bright Lights </li></ul></ul><ul><ul><li>Heat </li></ul></ul><ul><ul><li>Confined Spaces </li></ul></ul><ul><li>Social Interaction </li></ul><ul><ul><li>Rudeness </li></ul></ul><ul><ul><li>Business </li></ul></ul><ul><ul><li>Aggressiveness by Others </li></ul></ul><ul><ul><li>Bullying </li></ul></ul><ul><li>Daily Hassles </li></ul><ul><ul><li>Commuting </li></ul></ul><ul><ul><li>Misplaced Keys </li></ul></ul><ul><ul><li>Mechanical Breakdowns </li></ul></ul>
  12. 14. External Stressors <ul><li>Organizational </li></ul><ul><ul><li>Rules </li></ul></ul><ul><ul><li>Take over-Lay offs-Relocation </li></ul></ul><ul><ul><li>Red Tape </li></ul></ul><ul><ul><li>Deadlines </li></ul></ul><ul><ul><li>Technology Change </li></ul></ul><ul><ul><li>Consistent Poor Performance </li></ul></ul><ul><li>Major Life Events </li></ul><ul><ul><li>Birth </li></ul></ul><ul><ul><li>Death </li></ul></ul><ul><ul><li>Lost Job </li></ul></ul><ul><ul><li>Promotion </li></ul></ul><ul><ul><li>Marital Status Change </li></ul></ul>
  13. 15. Internal Stressors <ul><li>Lifestyle Choices </li></ul><ul><ul><li>Caffeine </li></ul></ul><ul><ul><li>Lack of Sleep </li></ul></ul><ul><ul><li>Overloaded Schedule </li></ul></ul><ul><li>Negative Self-Talk </li></ul><ul><ul><li>Pessimistic Thinking </li></ul></ul><ul><ul><li>Self Criticism </li></ul></ul><ul><ul><li>Over Analyzing </li></ul></ul>
  14. 16. Internal Stressors <ul><li>Mind Traps </li></ul><ul><ul><li>Unrealistic Expectations </li></ul></ul><ul><ul><li>Taking Things Personally </li></ul></ul><ul><ul><li>All or Nothing Thinking </li></ul></ul><ul><ul><li>Exaggeration </li></ul></ul><ul><ul><li>Rigid Thinking </li></ul></ul><ul><li>Personality Traits </li></ul><ul><ul><li>Perfectionists </li></ul></ul><ul><ul><li>Workaholics </li></ul></ul>
  15. 17. Types of Stress <ul><li>Negative Stress </li></ul><ul><li>Positive Stress </li></ul>
  16. 18. Negative Stress Immune response decreases <ul><ul><li>Headaches </li></ul></ul>Digestion slows down Insomnia Skin Complaints Ulcers
  17. 19. Positive Stress <ul><ul><li>Stimulation to cope with challenging situations </li></ul></ul><ul><ul><li>Motivation </li></ul></ul><ul><ul><li>Awareness </li></ul></ul>
  18. 20. The Individual Stress is due to how we react to what has happened rather than what happens.
  19. 21. The Stress Response <ul><li>Fight </li></ul><ul><li>To Face It </li></ul><ul><li>Flight </li></ul><ul><li>To Run Away </li></ul>This is a series of chemical changes that prepare us to deal with danger.
  20. 22. The Stress Response <ul><li>Controlled by Endocrine System </li></ul><ul><li>Perspiration </li></ul><ul><li>Increased Heart Rate and Blood Pressure </li></ul><ul><li>Rapid Breathing </li></ul><ul><li>Muscle Tenseness </li></ul><ul><li>Increased Mental Alertness </li></ul><ul><li>Increased Pupil Dilation </li></ul>
  21. 23. General Adaptation Syndrome <ul><li>Alarm Response </li></ul><ul><li>“Fight or Flight” Response </li></ul><ul><li>2.Adaptation Phase </li></ul><ul><li>Body tries to adapt to the stressors </li></ul><ul><li>Body Prepares for Long-Term Protection </li></ul><ul><li>Secretes Hormones to Increase Blood Levels </li></ul><ul><li>Don’t Reach Overload </li></ul><ul><li>Relax to Counterbalance the Stress Response </li></ul><ul><li>3.Exhausation Phase </li></ul><ul><li>Stressor Not Being Managed Effectively </li></ul><ul><li>Body And Mind Are Not Able To Repair the Damage </li></ul><ul><li>Leads To </li></ul><ul><ul><li>Decreased Stress Tolerance </li></ul></ul><ul><ul><li>Mental And Physical Exhaustion </li></ul></ul><ul><ul><li>illness And Collapse </li></ul></ul>
  22. 24. Stage 1 Alarm Reaction Stage 2 Resistance Stage 3 Exhaustion Normal Level of Resistance General Adaptation Syndrome
  23. 25. Symptoms of Stress <ul><li>Physical Symptoms </li></ul>Sleep Pattern Changes Fatigue Digestion Changes Headache Aches and Pains Infections Indigestions Dizziness Fainting Sweating And Trembling Tingling Hands And Feet Breathlessness Palpitation Missed Heartbeats
  24. 26. Symptoms of Stress 2. Mental Symptoms Lack Of Concentration Memory Lapses Difficulty In Decision Making Confusion Disorientation Panic Attacks
  25. 27. Symptoms of Stress 3. Behavioral Symptoms Appetite Changes - Too Much Or Too Little Eating Disorder – Anorexia, Bulimia Increased Intake Of Alcohol And Drugs Restlessness Fidgeting Nail Biting Increased Smoking Hypochondria
  26. 28. Symptoms of Stress 4. Emotional Symptoms Bouts Of Depression Impatience Tearfulness Deterioration Of Personal Hygiene and Appearance Fits Of Rage
  27. 29. Cost of Stress/Disadvantages 1. 80% of modern diseases Cardio-vascular diseases Immune system diseases Diabetes Digestive disorder Asthma Ulcers Skin Complaints Headaches+Migraine Depression
  28. 30. Cost of Stress/Disadvantages <ul><li>2. Absenteeism </li></ul><ul><ul><li>Loss of Working Days </li></ul></ul>
  29. 31. Stress Control <ul><li>Recognize Source of Negative Stress </li></ul><ul><li>Plan Measures to Overcome It </li></ul>
  30. 32. ABC Strategy <ul><li>A = Awareness </li></ul><ul><ul><li>What Causes Stress? </li></ul></ul><ul><ul><li>How Do You React? </li></ul></ul><ul><li>B = Balance </li></ul><ul><ul><li>Identify The Fine Line Between Positive/Negative Stress </li></ul></ul><ul><ul><li>How Much Can You Cope With It Before It Becomes ? </li></ul></ul><ul><li>C = Control </li></ul><ul><ul><li>What Can You Do To Fight Against Negative Effects of Stress? </li></ul></ul>
  31. 33. Stress Management Techniques <ul><li>Change Your Thinking </li></ul><ul><ul><li>Reframing </li></ul></ul><ul><ul><ul><li>To Look Things in Different Perspective to Feel Better </li></ul></ul></ul><ul><ul><li>Positive Thinking </li></ul></ul><ul><ul><ul><li>Forget Powerlessness, Dejection, Despair, Failure </li></ul></ul></ul><ul><ul><ul><li>Focus on Strengths </li></ul></ul></ul><ul><ul><ul><li>Learn From Your Stress </li></ul></ul></ul><ul><ul><ul><li>Look For Opportunities </li></ul></ul></ul><ul><ul><ul><li>Seek Out The Positive – Make A change </li></ul></ul></ul>
  32. 34. Stress Management Techniques <ul><li>Change Your Behavior </li></ul><ul><ul><li>A. Assertive </li></ul></ul><ul><ul><ul><li>It Helps To Manage Stressful Situations </li></ul></ul></ul><ul><ul><ul><li>Lack of it Shows Low Self-Esteem And Low Self-Confidence </li></ul></ul></ul><ul><ul><ul><li>Communication Improves Assertiveness </li></ul></ul></ul>
  33. 35. Stress Management Techniques <ul><li>Assertive </li></ul><ul><li>Equality And Basic Rights </li></ul><ul><ul><li>The Right To Express My Feelings </li></ul></ul><ul><ul><li>The Right To Express Opinions/Beliefs </li></ul></ul><ul><ul><li>The Right To Say ”Yes/No” for Yourself </li></ul></ul><ul><ul><li>The Right To Change Your Mind </li></ul></ul><ul><ul><li>The Right To Say ‘I Don’t Understand’ </li></ul></ul><ul><ul><li>The Right To Be Yourself </li></ul></ul><ul><ul><li>The Right To Decline Responsibility For Other People’s Problems </li></ul></ul><ul><ul><li>The Right To Make Reasonable Requests of Others </li></ul></ul><ul><ul><li>The Right To Set My Own Priorities </li></ul></ul><ul><ul><li>The Right To Be Listened To , And Taken Seriously </li></ul></ul>
  34. 36. Stress Management Techniques <ul><li>Assertive </li></ul><ul><li>Being Assertive </li></ul><ul><ul><li>Stand Up For Your Personal Rights </li></ul></ul><ul><ul><li>Express Your Thoughts, Feelings, Beliefs – Directly, Honestly And Spontaneously Not Hurting Others </li></ul></ul>
  35. 37. Stress Management Techniques <ul><li>Assertive </li></ul><ul><li>Assertive People </li></ul><ul><ul><li>Respect Themselves And Others </li></ul></ul><ul><ul><li>Take Responsibilities for Actions And Choices </li></ul></ul><ul><ul><li>Ask Openly For What They Want </li></ul></ul><ul><ul><li>Disappointed If ‘Want’ Denied </li></ul></ul><ul><ul><li>Self-Confidence Remains Intact </li></ul></ul><ul><ul><li>Not Reliant On The Approval Of Others </li></ul></ul>
  36. 38. Stress Management Techniques <ul><li>Assertive </li></ul><ul><li>Assertive Skills </li></ul><ul><ul><li>Establish Good Eye Contact/ Don’t Stare </li></ul></ul><ul><ul><li>Stand or Sit Comfortably – Don’t Fidget </li></ul></ul><ul><ul><li>Talk In a Firm, Steady Voice </li></ul></ul><ul><ul><li>Use Body Language </li></ul></ul><ul><ul><li>‘ I Think’/ ‘I Feel’ </li></ul></ul><ul><ul><li>‘ What Do You Think?’ , ‘ How Do You Feel?’ </li></ul></ul><ul><ul><li>Concise And To The Point </li></ul></ul>
  37. 39. Stress Management Techniques <ul><li>Assertive </li></ul><ul><li>Benefits To Be Assertive </li></ul><ul><ul><li>Higher Self-Esteem </li></ul></ul><ul><ul><li>Less Self-Conscious </li></ul></ul><ul><ul><li>Less Anxious </li></ul></ul><ul><ul><li>Manage Stress More Successfully </li></ul></ul><ul><ul><li>Appreciate Yourself And Others More Easily </li></ul></ul><ul><ul><li>Feeling Of Self-Control </li></ul></ul>
  38. 40. Stress Management Techniques <ul><li>B. Get Organized </li></ul><ul><ul><li>Set Your </li></ul></ul><ul><ul><ul><li>Priorities </li></ul></ul></ul><ul><ul><ul><li>Duties </li></ul></ul></ul><ul><ul><ul><li>Activities </li></ul></ul></ul><ul><ul><li>Don’t Overload Your Mind </li></ul></ul><ul><ul><li>Organization Helps Avoid Personal And Professional Chaos </li></ul></ul>
  39. 41. Stress Management Techniques <ul><li>C. Ventilation </li></ul><ul><ul><li>A Problem Shared Is A Problem Halved </li></ul></ul><ul><ul><li>Develop A Support Network Through Friends Or Colleagues </li></ul></ul>
  40. 42. Stress Management Techniques <ul><li>D. Humour </li></ul><ul><ul><li>Good Stress Reducer </li></ul></ul><ul><ul><li>Applies At Home And At Work </li></ul></ul><ul><ul><li>Relieves Muscular Tensions </li></ul></ul><ul><ul><li>Improves Breathing </li></ul></ul><ul><ul><li>Pumps Endorphins Into The Blood Stream </li></ul></ul>
  41. 43. Stress Management Techniques <ul><li>E. Diversion And Distraction </li></ul><ul><ul><li>Take Time Out </li></ul></ul><ul><ul><li>Get Away From Things That Bother You </li></ul></ul><ul><ul><li>Doesn’t Solve The Problem </li></ul></ul><ul><ul><li>Reduce Stress Level </li></ul></ul><ul><ul><li>Calm Down </li></ul></ul><ul><ul><li>Think Logically </li></ul></ul>
  42. 44. Stress Management Techniques <ul><li>3. Change Your Lifestyle </li></ul><ul><li>a.Diet </li></ul><ul><ul><ul><ul><li>Healthy Eating Habits </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Caffeine (Stimulant) </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Salt </li></ul></ul></ul></ul><ul><ul><ul><li>b. Smoking And Alcohol </li></ul></ul></ul>
  43. 45. Stress Management Techniques <ul><li>3. Change Your Lifestyle </li></ul><ul><li>c.Exercise </li></ul><ul><ul><ul><ul><li>Uses Up Excess Energy Released By “Fight or Flight Reaction” </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Improves Blood Pressure </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Lowers Blood Pressure </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Clears The Mind Of Worrying thoughts </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Improves Self Image </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Makes You Feel Better About Yourself </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Increases Social Contact </li></ul></ul></ul></ul>
  44. 46. Stress Management Techniques <ul><li>3. Change Your Lifestyle </li></ul><ul><li>d.Sleep </li></ul><ul><ul><ul><ul><li>Good Stress Reducer </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Difficult To Cope When Tired </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Wake Refreshed After Night’s Sleep </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Plenty Of Daytime Energy </li></ul></ul></ul></ul>
  45. 47. Stress Management Techniques <ul><li>3. Change Your Lifestyle </li></ul><ul><li>e. Leisure </li></ul><ul><ul><ul><ul><li>Interest </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Gives You A ‘Break’ From Stresses </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Provides Outlet For Relief </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Provides Social Contact </li></ul></ul></ul></ul>
  46. 48. Stress Management Techniques <ul><li>3. Change Your Lifestyle </li></ul><ul><li>f. Relaxation </li></ul><ul><ul><ul><ul><li>Lowers Blood Pressure </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Combats Fatigue </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Promotes Sleep </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Reduces Pain </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Eases Muscle Tension </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Decreases Mental Worries </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Increases Concentration </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Increases Productivity </li></ul></ul></ul></ul>