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MENTAL HEALTH-STRESS MANAGEMENT.pptx
- 1. MENTAL HEALTH- STRESS MANAGEMENT BY DR. MANGESH
- 3. POSITIVE STRESS Vs NEGATIVE STRESS Stress is not a sign of weakness. Stress is a great motivating force – ? the evening before annual inspection. POSITIVE STRESS NEGATIVE STRESS • Challenges • Performance- enhancing, activating • Problem-oriented strategy • Overextension • The point we feel ‘stressed’ • Emotional-oriented strategy
- 7. WHAT I CAN CONTROL AND WHAT I CAN’T
- 8. Stress Management Techniques: changing the situation
- 9. Stress Management Techniques: CHANGE IN THINKING Reframing Change the way you look at things Many ways to interpret the same situation Does not change the external reality, but helps you view things in a different light and less stressfully We Can Complain Because Rose Bushes Have Thorns, or Rejoice Because Thorn Bushes Have Roses
- 10. Stress Management Techniques: CHANGE IN THINKING Learned optimism v/s learned helplessness 3 Ps The negative event is: Not Permanent Not Pervasive Not Personal
- 11. Stress Management Techniques: CHANGE IN BEHAVIOUR Be assertive Standing up for one’s own rights while respecting others’ rights Body posture Talk politely but firmly Without aggression
- 12. Stress Management Techniques: CHANGE IN BEHAVIOUR Ventilation ‘A problem shared is a problem halved’ Humour Good stress – reducer Pumps endorphins: natural painkillers
- 13. Stress Management Techniques: CHANGE IN BEHAVIOURs Diversion and distraction Doesn’t solve the problem but helps in coping for the ‘now’
- 14. Breathing techniques to help you with stress relief Try breathing to the word ‘relax’ Try counted breathing Try breathing in through your nose and out through your mouth
Editor's Notes
- This is the kind of stress students experience prior to exams which help them to study with increased concentration. and speed finally leading to enhanced performance in exams. Eustress also provides the sense of urgency and alertness needed for survival when confronting threatening situations. Distress: Eg. Too much in too little time Dealing in tasks without adequate training Promotion into a job for which not suited Concomitant domestic and office problems
- If we talk about statistics, 80 % of all modern diseases like coronary artery disease, Diabetes, Hypertension etc. have their origins in stress. Eg. CAD in young serving personnel. 40-60 % of psychiatric illnesses are precipitated by stress. It is the root cause of 60-80 % of workplace accidents, violence, homicide and suicide. Eg. Psychological autopsy Managing stress is important because :- 1. It reduces risk of ill health. 2. Enhances family and social relationships. 3. Improves performance and creativity.
- There are certain basic strategies which if we inculcate in our life, we can avoid most of the stress and deal effectively with rest of it.
- Maintain a positive attitude – it gives you more control. Stay away from negative people and try to be with optimistic jovial people. Practice “I can” rather than “I can’t”
- Learn to say no to things which you strongly feel you are incapable of handling. Be assertive: Freely express your feelings, desires and emotions. Focus less on pleasing others and more on pleasing yourself. Don’t unnecessary pressurise yourself by setting deadlines which are difficult to achieve. Time management is very essential in life. Set goals in a more realistic achievable manner and schedule your activities toward accomplishment of these goals.
- If your problems are too much to discuss with a friend or family member OR You feel they would be too much of a burden- get professional assistance! Remember you are NOT alone It doesn’t matter what others think about you. Develop…humor. Laugh with others and at YOURSELF! “He who laughs, lasts!” “Talking-it-out” relieves stress and make you feel better. Eg. own OPD
- Spend a few minutes each day alone to break routine. Spend time with your friends. Set aside time each week for recreation
- Try breathing to the word ‘relax: has two syllables— ‘re’ and ‘lax’. As you breathe in say ‘re’ to yourself. As you breathe out say ‘laaax’ to yourself. As you’re breathing in and out, keep your mind focused on the word ‘relax’ and let go of any muscle or emotional tension you feel in your body. Focus on the out-breath ‘laaax’ and your in-breath will happen naturally. Try counted breathing: As you breathe in, count slowly to 3 or 4 or whatever number is comfortable for you. As you breathe out, count to 3 or 4 again. You may find it’s more comfortable to breathe in for a shorter count and out for a longer count (e.g., in for 3 and out for 4) Try breathing in through your nose and out through your mouth: Keep your mouth very soft as you sigh the breath out. You may find it helpful to make a sound on the breath out (e.g., ‘oooooh’ or ‘aaaaah’).