vis a vis
Stress free life
Dr. Seema Kohli
Head, Pharmacy, 15.2.2013
Kalaniketan Polytechnic College, Jabalpur
EDP Program For Faculties
Held at Kalaniketan
Polytechnic College, Jabalpur
Sponsored by CRISP, Madhya
What is Stress
• Stress symptoms commonly include a state of
alarm and adrenaline production, short-term
resistance as a coping mechanism, and exhaustion,
as well as irritability, muscular tension, inability to
concentrate & a variety of physiological reactions
such as headache & elevated heart rate.
• Stress is defined as a specific response of the body
to all non specific demands like “physical” or
“psychological”, “threatened” or “actual”.
Stress & Stressors
• Stress is a feeling that's created when we react
to particular events. It's the body's way of
rising to a challenge and preparing to meet a
tough situation with focus, strength, stamina,
and heightened alertness.
• Events that provoke stress are called stressors.
Causes of Stress
• Work overload.
• Time overload.
• Information overload.
• Requirement overload
• Illness overload.
SECTORS OF LIFE CAUSING
• Both negative and positive stressors can
lead to stress.
• Some common categories and examples of
stressors include: sensory input such as
pain, bright light, or environmental issues
such as a lack of control over food, housing,
health, freedom, or mobility.
• Social issues can also cause stress, such as
struggles with individuals and
• Social defeat, or relationship conflict,
deception, or break ups, and major events
such as birth and deaths, marriage, and
• Life experiences such as poverty,
unemployment, depression, obsessive
compulsive disorder, heavy drinking, or
insufficient sleep can also cause stress.
• Students and workers may face stress from
exams, project deadlines etc.
Effects of Stress
• Heart rate increases.
• Blood Pressure increases.
• Respiratory rate increases.
• Spasm of arteries.
• Blood sugar increases.
• Acid in stomach increases.
• Drying of saliva.
• Bowel & bladder tone decreases.
Excuses & Solution
• I don’t have time to exercise. Incorporate exercise into something you’re already doing, such as
running errands or watching TV.
• I’m too tired to exercise. Start small and slow: a 10-minute stroll will become a brisk half
• I have trouble with weight-bearing exercise. To spare your knees, try cycling or an elliptical
machine. If any weight-bearing activity is a problem, try
• Working out is boring. Work out with a friend, or use a workout machine that allows
you to read, listen to music, or watch TV while exercising.
• I can’t afford equipment or gym membership. Walking and jogging cost nothing. Also, cleaning
your house counts as exercise.
• Stress management techniques defined as a person's
physiological response to an internal or external stimulus
that triggers the fight-or-flight response. Stress
management is effective when a person uses strategies to
cope with or alter stressful situations.
• There are several ways of coping with stress, such as
controlling the source of stress or learning to set limits and
to say "No" to some demands that usually boss or family
members may make.
Positive thinking means-
Stress free living
• Positive thinking is a key part of an effective
stress management strategy.
• Positive thinking may reflect your outlook on life,
your attitude toward yourself.
• Personality traits/optimism/pessimism affect how
well & even how long you live.
• Positive thinking always helps with stress
management and can even improve your
• Your attitude toward yourself, and whether
you're optimistic or pessimistic.
Positive Thinking may
• Decrease negative stress
• Greater resistance to the common cold
• A sense of well-being and improved health
• Reduced risk of coronary artery disease
• Easier breathing if you have certain lung diseases,
such as emphysema
• Better coping skills during hardships
• It allows the body to release tension & frustration.
• It raises the output of endorphins, “feel-good”
brain chemicals that ward off depression.
• It decreases the output of stress hormones.
• It helps us get better sleep.
• It relaxes muscles & lowers our resting pulse rate.
• It makes us feel better about our self.
Our Sensory Organs help
us Relieve Stress
We can use sensory stimuli to help us reduce stress--
• Listening to soothing music.
• Taking a long, hot bath or shower.
• Looking at a beautiful scene or picture.
• Using aromatherapy, or various scents, to evoke
Learn ways to become stress free
• Relaxation is a process that decreases the wear &
tear of life's challenges on our mind and body. It
• Slowing our heart rate
• Lowering blood pressure
• Slowing our breathing rate
• Reducing the need for oxygen
• Increasing blood flow to major muscles
• Reducing muscle tension
Simple relaxation exercises
• Close your eyes and take a couple of deep breaths.
Take yourself to a relaxing place in your mind and
spend a minute or two there. It can be anywhere
you feel comfortable, peaceful and relaxed. It
might be an imaginary place, such as a
mountainside, field or beach.
• When you feel resistance or interference from
outside, take yourself further into that place.
• If the thoughts that run through your head
are mostly negative, your outlook on life is
• If your thoughts are mostly positive, you're
likely an optimist
Practice Positive Thinking