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Understanding & Managing          Stress   DR. KULVINDER SINGH       (COD-CSE[SSGI])   CONTACT @ 8573847114   Kulvinder.ta...
Understanding & Managing          Stress
Understanding & Managing            StressThe time necessary to learn all the   rules for effective living now  exceeds yo...
Understanding & Managing            Stress         SOME FACTS• 75-90% of adult visits to primary care  physicians are for ...
Understanding & Managing            Stress          SOME FACTS• MAXIMUM absenteeism on an average  workday is because of s...
Understanding & Managing            Stress         MORE FACTS• Life after death is all okay but whatabout life after birth...
Understanding & Managing          Stress
Understanding & Managing            Stress• Driving your car in rush hour• Getting a last minute work assignment• Misplaci...
Understanding & Managing              Stress•   Having something break while using it•   Dealing with incompetence at work...
Understanding & Managing          Stress WHAT      IS   STRESS?
Understanding & Managing            StressStimulus ------------- Reaction
Understanding & Managing          Stress      EUSTRESS           vs.      DISTRESS
Understanding & Managing            Stress              The BAD News :Stress is an inescapable part of modern life        ...
Understanding & Managing                  Stress• ADAPTATION •  Body has only a finite, non-renewable reserve             ...
Understanding & Managing            Stress     WHAT ARE STRESSORS?Stressors are events that threaten or challenge         ...
Understanding & Managing           Stress      SOURCES OF STRESS• DAILY HASSLES• MAJOR LIFE EVENTS• CATASTROPHES
Understanding & Managing              Stress      TOP FEW DAILY HASSLES•   INTERPERSONAL CONFLICTS•   CONCERNS ABOUT WEIGH...
Understanding & Managing          Stress    SOCIALMANIFESTATIONS ….
Understanding & Managing             Stress• Experience of        • Harbour  sense of isolation     resentments• Suffer fr...
Understanding & Managing              Stress      PSYCHOLOGICAL    EFFECTS•   Depressed•   Bored•   Urge to cry•   Urge to...
Understanding & Managing              Stress      PSYCHOLOGICAL EFFECTS•   Anxious•   Nervous•   Worry•   Nightmares•   He...
Understanding & Managing              Stress      PSYCHOLOGICAL    EFFECTS•   Irritable•   Feelings of unreality•   Urge t...
Understanding & Managing            Stress PSYCHOLOGICAL EFFECTS• Excessive daydreaming about  “getting away from it all”•...
Understanding & Managing            StressPSYCHOLOGICAL EFFECTS• Forgetfulness regarding  appointments,dates, deadlines• F...
Understanding & Managing              Stress      BEHAVIOURAL EFFECTS•   Cigarette smoking•   Impulsive behavior•   Inappr...
Understanding & Managing              StressBEHAVIOURAL EFFECTS•   Using people•   Drug/Alcohol abuse•   Cynical•   Fault ...
Understanding & Managing              StressBEHAVIOURAL EFFECTS•   Accident prone•   Blaming•   Nervous laughing•   Reclus...
Understanding & Managing              StressPHYSIOLOGICAL EFFECTS•   Hypertension•   Coronary heart disease•   Migraine, t...
Understanding & Managing              StressPHYSIOLOGICAL EFFECTS•   Allergies•   Skin disorders•   Hyperthyroidism•   Ver...
Understanding & Managing              StressPHYSIOLOGICAL EFFECTS•   Heart pounding•   Bowel alterations•   Stomach distre...
Understanding & Managing              StressPHYSIOLOGICAL EFFECTS•   Weakness•   Fidgeting•   Sweating•   Anorexia•   Inso...
Understanding & Managing             StressMENTAL STRESS• Mental attitudes generally negative• Mental lethargy• Rarely dev...
Understanding & Managing            StressMENTAL STRESS• Difficulty in concentration• Confusion• Rarely express your feeli...
Understanding & Managing              StressMENTAL STRESS•   Fail to keep abreast of current events•   Mind is often in a ...
Understanding & Managing             StressBURN OUT EFFECTS• Complaints of fatigue, being overworked,  exhaustion• Shows l...
Understanding & Managing             StressBURN OUT• Becomes defensive easily, has poor  relationships with key people• Is...
Understanding & Managing           StressBasic Guidelines For Coping• Recognise and admit that you are feeling  stressed a...
Understanding & Managing           StressBasic Guidelines For Coping• Give yourself permission to feel anxious about  what...
Understanding & Managing            StressBasic Guidelines For Coping• If you do know what it is that is bothering  you, w...
Understanding & Managing            StressBasic Guidelines For Coping• Most importantly, how can you react differently  so...
Understanding & Managing            StressBasic Guidelines For Coping• Are you overwhelming yourself with "shoulds"  and h...
Understanding & Managing          StressThe Ten Commandments• Thou shalt regularly do those things that are most  enjoyabl...
Understanding & Managing          StressThe Ten Commandments• Thou shalt not take thyself so seriously• Thou shalt grant y...
Understanding & Managing            Stress EXPECTATIONS Vs FULFILMENT • Realistic Vs Unrealistic Expectations         • Fl...
Understanding & Managing            StressRemember that …….• In the short run, anyone, can be a  victim, even you• In the ...
Understanding & Managing            StressRemember that …….The key to winning back your time  is to be more effective at b...
Understanding & Managing           StressRemember that …….  Albert Einstein didn’t remember his   telephone number. He did...
Understanding & Managing            StressRemember that …….• You are more resourceful than you often            acknowledg...
Understanding & Managing            StressRemember that …….• You don’t have to catch the ball  every time someone throws i...
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  1. 1. Understanding & Managing Stress DR. KULVINDER SINGH (COD-CSE[SSGI]) CONTACT @ 8573847114 Kulvinder.taak@yahoo.com
  2. 2. Understanding & Managing Stress
  3. 3. Understanding & Managing StressThe time necessary to learn all the rules for effective living now exceeds your life expectancy!!
  4. 4. 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.
  5. 5. 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.
  6. 6. Understanding & Managing Stress MORE FACTS• Life after death is all okay but whatabout life after birth?• The only time there is a totalabsence of stress is in death• Stress is essentially the rate of allthe wear and tear caused by life
  7. 7. Understanding & Managing Stress
  8. 8. Understanding & Managing Stress• Driving your car in rush hour• Getting a last minute work assignment• Misplacing something in the house….
  9. 9. 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
  10. 10. Understanding & Managing Stress WHAT IS STRESS?
  11. 11. Understanding & Managing StressStimulus ------------- Reaction
  12. 12. Understanding & Managing Stress EUSTRESS vs. DISTRESS
  13. 13. Understanding & Managing Stress The BAD News :Stress is an inescapable part of modern life The GOOD News : Stress isnt altogether bad news
  14. 14. 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.
  15. 15. Understanding & Managing Stress WHAT ARE STRESSORS?Stressors are events that threaten or challenge people
  16. 16. Understanding & Managing Stress SOURCES OF STRESS• DAILY HASSLES• MAJOR LIFE EVENTS• CATASTROPHES
  17. 17. 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
  18. 18. Understanding & Managing Stress SOCIALMANIFESTATIONS ….
  19. 19. Understanding & Managing Stress• Experience of • Harbour sense of isolation resentments• Suffer from • Lash out at others loneliness • Reduced contact• Frequently nag with friends others • Disturbed family• Lack of intimacy relationships• Often distrustful • Tend to use people• Seldom go out for personal gain with family
  20. 20. Understanding & Managing Stress PSYCHOLOGICAL EFFECTS• Depressed• Bored• Urge to cry• Urge to hide• Suspiciousness• Negative attitude/thoughts• Loneliness
  21. 21. Understanding & Managing Stress PSYCHOLOGICAL EFFECTS• Anxious• Nervous• Worry• Nightmares• Helplessness• Confusion
  22. 22. Understanding & Managing Stress PSYCHOLOGICAL EFFECTS• Irritable• Feelings of unreality• Urge to run• Unable to concentrate• Lethargy• Decision making- both major & minor- becomes difficult
  23. 23. 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
  24. 24. Understanding & Managing StressPSYCHOLOGICAL EFFECTS• Forgetfulness regarding appointments,dates, deadlines• Frequent spells of brooding and a feeling of inadequacy• Reversals in usual behaviour
  25. 25. Understanding & Managing Stress BEHAVIOURAL EFFECTS• Cigarette smoking• Impulsive behavior• Inappropriate crying• Aggressive• Overeating• Lack of initiative
  26. 26. Understanding & Managing StressBEHAVIOURAL EFFECTS• Using people• Drug/Alcohol abuse• Cynical• Fault finding• Antisocial• Under eating• Lowered sex drive
  27. 27. Understanding & Managing StressBEHAVIOURAL EFFECTS• Accident prone• Blaming• Nervous laughing• Reclusive• Inflexible• Nagging
  28. 28. Understanding & Managing StressPHYSIOLOGICAL EFFECTS• Hypertension• Coronary heart disease• Migraine, tension headache• Ulcers• Asthmatic conditions• Chronic backaches• Arthritis
  29. 29. Understanding & Managing StressPHYSIOLOGICAL EFFECTS• Allergies• Skin disorders• Hyperthyroidism• Vertigo• More frequent infections• Sexual dysfunctions
  30. 30. Understanding & Managing StressPHYSIOLOGICAL EFFECTS• Heart pounding• Bowel alterations• Stomach distress• Dizziness• Lingering cold• Dry mouth• Fatigue
  31. 31. Understanding & Managing StressPHYSIOLOGICAL EFFECTS• Weakness• Fidgeting• Sweating• Anorexia• Insomnia• Muscle tension• Generalized aches and pains
  32. 32. Understanding & Managing StressMENTAL STRESS• Mental attitudes generally negative• Mental lethargy• Rarely develop new ideas
  33. 33. Understanding & Managing StressMENTAL STRESS• Difficulty in concentration• Confusion• Rarely express your feelings through music, art, dance or writing• No intellectual relaxation• Make negative self-statements
  34. 34. Understanding & Managing StressMENTAL STRESS• Fail to keep abreast of current events• Mind is often in a whirl• Rarely introduce innovations into work• Frequently suffer from forgetfulness
  35. 35. Understanding & Managing StressBURN 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
  36. 36. Understanding & Managing StressBURN OUT• Becomes defensive easily, has poor relationships with key people• Is disorganized, has poor recall, memory loss
  37. 37. Understanding & Managing StressBasic Guidelines For Coping• Recognise and admit that you are feeling stressed and anxious
  38. 38. Understanding & Managing StressBasic 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 cant pinpoint it, dont worry too much about it and move on• Become aware of your bodys symptoms. Dont let them scare you, let them talk to you
  39. 39. Understanding & Managing StressBasic Guidelines For Coping• If you do know what it is that is bothering you, what can you do to eliminate or minimise the situation?
  40. 40. Understanding & Managing StressBasic Guidelines For Coping• Most importantly, how can you react differently so you wont 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?
  41. 41. Understanding & Managing StressBasic 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?
  42. 42. Understanding & Managing StressThe 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
  43. 43. Understanding & Managing StressThe 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
  44. 44. Understanding & Managing Stress EXPECTATIONS Vs FULFILMENT • Realistic Vs Unrealistic Expectations • Flexibility Vs Rigidity• Must recognise own ability and potential
  45. 45. Understanding & Managing StressRemember that …….• In the short run, anyone, can be a victim, even you• In the long run,there are no victims--- only willing participants
  46. 46. Understanding & Managing StressRemember that …….The key to winning back your time is to be more effective at being rather than doing
  47. 47. Understanding & Managing StressRemember that ……. Albert Einstein didn’t remember his telephone number. He didn’t want to clutter his mind with information that could be accessed anytime.
  48. 48. Understanding & Managing StressRemember that …….• You are more resourceful than you often acknowledge and • You always have more options than you know
  49. 49. Understanding & Managing StressRemember that …….• You don’t have to catch the ball every time someone throws it at you • Learn how to say NO!!

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