Developing Coping Skills

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Developing Coping Skills

  1. 2. STRESS AND YOU…. kumarmahi Puducherry
  2. 3. What is stress.. <ul><li>Stress = pressure- adaptability </li></ul><ul><li> (demand)-(coping) </li></ul>
  3. 4. Do you know… <ul><li>Stress present since before human evolution </li></ul><ul><li>Stress is universal </li></ul><ul><li>Stress is neither good nor bad </li></ul><ul><li>Stress is essential </li></ul><ul><li>We don’t manage stress </li></ul>
  4. 5. Coping with a Stressful Event
  5. 6. Positive effects of stress <ul><li>We need and enjoy stress </li></ul><ul><li>Source of energy </li></ul><ul><li>Increase productivity and performance </li></ul><ul><li>We have learned skills </li></ul><ul><li>Useful warning signs </li></ul>
  6. 7. Negative effects of stress <ul><li>Unpleasant emotion </li></ul><ul><li>Preoccupation </li></ul><ul><li>Interpersonal problem cause or effect </li></ul><ul><li>Feeling tired </li></ul><ul><li>Many bad habits </li></ul><ul><li>Many illness </li></ul><ul><li>Reduce performance </li></ul>
  7. 8. Do you know.. <ul><li>Much of our stress response are genetic; But no longer appropriate or necessary today </li></ul><ul><li>We must find ways to manage stress to assure healthy and fulfilled lives. </li></ul>
  8. 10. Typical Relationship Between Performance and Stress Low High Level of Performance Low (poor) High (excellent) Too Little Stress Excessive Stress Stress Relax Bored passive Active Confused Withdrawal
  9. 11. Stressful life events Daily hassles Role strain Life event Trauma Short time long time Miner severe
  10. 12. Causes of stress <ul><li>Daily hassles </li></ul><ul><li>Change </li></ul><ul><li>Illness </li></ul><ul><li>Death of someone </li></ul><ul><li>Financial worries </li></ul><ul><li>High demands </li></ul><ul><li>Disappointment </li></ul>
  11. 13. Causes of stress.. <ul><li>Attitude - you cause for yourself </li></ul><ul><li>Poor Time Management </li></ul><ul><li>Too much or too little work </li></ul><ul><li>Time pressures and deadlines </li></ul><ul><li>Frustration and boredom with current role </li></ul><ul><li>Lack of clear plans and goals </li></ul>
  12. 14. Causes of stress <ul><li>Relationship </li></ul><ul><li>Fear of being unpopular </li></ul><ul><li>Peer pressure </li></ul><ul><li>Girl friend and boy friend worries </li></ul><ul><li>Concern for one’s appearance </li></ul><ul><li>Lack of understanding by others </li></ul>
  13. 15. Reaction to stress Outer world Inner world 1 Inner world 2 Physical attention External event Physiological feelings Internal state Thinking memory cognitive Environment Person P E
  14. 16. Physical Stress Signs <ul><li>Increased heart rate/ Increased blood pressure </li></ul><ul><li>Muscles tightening </li></ul><ul><li>Cold clammy hands </li></ul><ul><li>Fatigue </li></ul><ul><li>Sleeplessness </li></ul><ul><li>Longer recovery from injury </li></ul><ul><li>Stomach or bowel upset </li></ul><ul><li>Headaches </li></ul><ul><li>Backaches </li></ul><ul><li>Change in eating habits: lost of appetite/overeating </li></ul><ul><li>Restlessness/irritability </li></ul><ul><li>Increased illness </li></ul>
  15. 17. Reaction or Respond Thinking Feeling Acting Acting Feeling Thinking
  16. 18. Psychological <ul><li>Difficulty in concentration </li></ul><ul><li>Lack of interest </li></ul><ul><li>Low self-esteem </li></ul><ul><li>Low self-confidence </li></ul>
  17. 19. Emotional <ul><li>Anger </li></ul><ul><li>Fear </li></ul><ul><li>Worry </li></ul><ul><li>Isolation </li></ul><ul><li>Negative thinking </li></ul><ul><li>Unhappiness </li></ul><ul><li>Suicide feelings </li></ul>
  18. 20. Behavioural <ul><li>Decrease in effort </li></ul><ul><li>Decline in performance </li></ul><ul><li>Smoking, drinking, drug abuse </li></ul><ul><li>Avoiding people </li></ul><ul><li>deviation in </li></ul><ul><li>behaviour </li></ul>
  19. 21. Determining factors <ul><li>Predictability </li></ul><ul><li>Control </li></ul><ul><li>Frequency </li></ul><ul><li>Support </li></ul>
  20. 22. Typical Relationship Between Performance and Stress Low High Level of Performance Low (poor) High (excellent) Too Little Stress Excessive Stress Stress Relax Bored passive Active Confused Withdrawal
  21. 23. Passive Avoidance Low risk taking Lack of motivation Blaming Dependent Procrastinate Lack of skills Active Optimistic Self control Personal responsibility Goal directed Mastery oriented motivated Thoughtful
  22. 24. Confused Distracted Disappointed Pessimistic Impulsive No clear plan or goal Under mild moderate stress Under stress Non-Acceptance Unfinished business Dissatisfied Give up Withdrawal Helpless, hopeless Illness Disaster
  23. 25. Managing stress <ul><li>Physical </li></ul><ul><li>Psychological </li></ul><ul><li>Emotional </li></ul><ul><li>Spiritual </li></ul><ul><li>Social </li></ul>
  24. 26. Physical <ul><li>Nutritious Food </li></ul><ul><li>Exercise </li></ul><ul><li>Muscular Relaxation </li></ul><ul><li>Undisturbed sleep </li></ul>
  25. 27. Food
  26. 28. Don’t
  27. 29. Exercise..
  28. 30. Stretching
  29. 31. psychological <ul><li>Positive self talk (autosuggestion) </li></ul><ul><li>Motivating oneself </li></ul><ul><li>3 ‘C’ </li></ul><ul><li>Control </li></ul><ul><li>Commitment </li></ul><ul><li>Challenge </li></ul>
  30. 32. Controlling stress by preparing for it <ul><li>Rehearsal </li></ul><ul><li>Planning </li></ul><ul><li>Avoidance </li></ul><ul><li>Reducing the Importance of an Event </li></ul><ul><li>Reducing Uncertainty </li></ul><ul><li>Manage time effectively </li></ul>
  31. 33. Emotional <ul><li>Don’t suppress feelings </li></ul><ul><li>Feel good about yourself </li></ul>
  32. 34. Spiritual <ul><li>Meditate </li></ul><ul><li>Pray </li></ul>
  33. 35. Social <ul><li>Get support from family or friends </li></ul>
  34. 36. Do something <ul><li>Cry or laugh </li></ul><ul><li>Listen to music </li></ul><ul><li>Draw, paint </li></ul><ul><li>Keep pets </li></ul><ul><li>Go for a walk </li></ul>
  35. 37. Last but not least <ul><li>Unacceptable – try to accept </li></ul><ul><li>Uncertain - reduce it </li></ul><ul><li>Uncontrollable – we have choice </li></ul><ul><li>There is only one problem that is the fear of unable to cope </li></ul>
  36. 38. Coping option <ul><li>3’C’ </li></ul><ul><li>Change environment ( flight) </li></ul><ul><li>Change the environment ( fight) </li></ul><ul><li>Change yourself – attitude, belief.. </li></ul>
  37. 39. You are not alone… We are here to help you
  38. 40. Get the support you need <ul><li>Visit </li></ul><ul><li>http://stress-coping.blogspot.com/ </li></ul>
  39. 41. Thank you

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