Management of stress 17-8-19

STRESS & STRESS MANAGEMENT
TECHNIQUES
Dr.Uma Advani (17.8.19)
Assistant Professor Pharmacology
SMS Medical College, Jaipur.

Learning objectives:
What is Stress
Why we stress out
What is stress free situation : Happiness
How we reduce /deal Stress
Stress Management Techniques

Concept And Nature Of Stress:
• Out of comfort zone: stress
• Any External Or Internal Event That Has
Harmful Effect On Mind Or Body
• We say natural/ Situational/Conditional /
• Stress= Pressure (wrong)
• It Is Not Hard Work But Hardening Of Attitude
Create Stress.
• Attitude determine altitude not aptitude

Two persons: same pressure/target/goal/exam
one reached journey/destination with stress
?why?
Stress= Pressure/resilience (Mental
Strength/Ability/capacity/Inner
Power/proactiveness)

Individual stress
• Individual stress creates distress
• Day by day increasing even children
• Twentieth century syndrome
• In its awake unclear problem arises
• Health is affected
• Reduced effectiveness at all levels
• Loss of motivation

Organizational stress
• Is very much part of modern way of life
• In organizations ,keeping pace with market
oriented economy, production /services, time
and so many…
• Stress is made Complex day by day frustrations
and anxieties caused by noise, pollution, sense
of insecurities, etc.

Why Do We "Stress Out"?
We perceive a situation as dangerous, difficult,
or painful.
We don't believe we have the resources to
cope.
• If I do not achieve it fear we r dependent on……
Stress can be defined as our mental, physical,
emotional, and behavioral reactions to any
perceived demands or threats.

Reaction to stress: fight or flight
• Physical: headache, backache, bodyache,
stomach problem,rapid heart rate/pulse, , dry
mouth, muscle ache, weaken immune system
• Mental: anxiety {exam know ans but not
written properly}, depression
• Behavioral: poor decision, do not think logical
,accidents , absenteeism to work

Creative /positive stress /eustress
• If stress can be managed if it is understood in
its proper perspective:
• Enables concentration
• Increases performance
• Efficient work
• Energizes you into motion

Aanand ?
Which Was Your Happiest Movement?
International World Happiness Day( 20 March)
Happiness Index world ranking of India in year
2019? (140 )
HAPPINESS ?

Happiness: Blissful Body And cheerful Mind
• EVENNESS OF MIND (Bhagwad Gita)
• WELFARE OF OTHERS (TULSIDAS)
• KNOW YOURSELF (SOCRATES)
• LOVE EACH OTHER (JESUS)
• CONTAINMENT (BUDHA)
• GENEROSITY (RAMTHIRT)

Stress management techniques
Try techniques to:
take care of self control to avoid wear tear
effect of stress on body in stressful situation
,
like we take care of change in weather.
Because long term stress is root cause of all
diseases like blood pressure ,migraine,
depression, etc.

• Give An Opportunity To Practice Some
Physical exercise & mental Relaxation
• Important Role of Diet & good habits
• Healthy diet & cut down unhealthy food
Stress Management Techniques…

Stress buster food?
• Complex carbohydrates: oatmeal, whole grain
bread: serotonin
• Spinach/green leafy vegetables: source of
magnesium
• Soyabean
• Oranges
• Black tea: antioxidants
• Avocados, banannas: high potassium

Neurotransmitters :7(DOSE EEG)
• Dopamine –reward molecule
• Oxytocin-bounding molecule
• Serotonin-confidence molecule
• Endorphine-feel good molecule
• Endocannbinoid-bliss molecule
• Epinephrine-energy molecule
• GABA-antianxiety molecule

ABC STRATEGY
A = AWARENESS
Signs & symptoms of stress
What causes you stress?
How do you react?

B = BALANCE
There is a fine line between positive / negative stress
(sympathetic fight-flight=(Autogenic)=
Parasympathetic Rest &digest)
How much can you cope with before it becomes negative ?

C = CONTROL
Change your thoughts
Conquer mind
What can you do to help yourself combat the negative
effects of stress ?
Understand what lifestyle elements we can change to
reduce stress

• Situation is not in my control
• Eg car accident Damage?
My state of being “am ok” move on
Only mind is under my control
Responsibility :ability to respond
I am possible strategy instead of immposible

Help to identify the best approach to
a stressful situation
• Alert,
• Avoid
• or Accept

Communicate our problem with others
(due uncertainties of human relationship:
diminished ability to share )
‘A problem shared is a problem halved’

• Want Change In Family & Environment
• First Change Yourself
• E.g. .that person always reacts so badly to me in
spite my …..Example story
• E.g. This always happens to me.. Example story
• How we take perception of all thing is very imp.

Life is 10% what happens to us, and 90%
how we react to it.
Biology Of Belief
We order to universe by thoughts that only we
get,so first decide what you want that only
think with positivity;it will happen
‘The Secret’ book by Rhonda Byrne

Problem Is Lock: Key Is More Than One
• Do Not Solve All
Problem At A Time:
Divide All Problem In
The Form Of
Compartment
• Open Compartment At
A Time: Close All Other

• Give Time And Save Nine : relax : do nothing
let that stress go ( example:story )
• Time management
• Proper sleep
• Be close to nature
• Get organized and THEN take charge
• Self time/breaks: Contemplation &
reflection (Dr.APJ Abdul Kalam)

• Listen music/hobby
• Deep breaths
• Be aware of your choices
• Learn to say No
• Laughter
• Yoga/meditation
• Be thankful

Activity: draw drawing of your personality
• Be prepare for changes with positive
attitude towards stressful situation
(eg.Mr.Anand Kumar: Super 30)
• All is well : “3 IDIOTS”
• Do Not Do To Others What You Wouldn’t
Want Done To Yourself

Helicopter View(broad view): rule for stressful situation
• Hold the chair :problem
• Detach From Chair: no problem
• Is there difference ? Walk on ground contrast
to it fly
• We live on earth; Universe, Solar system,Milky
galaxy…our problem is too small.
• Balloon & punctured balloon

• Self Transformation Through Effective
Mind Management(STEM)
• Root Of All Problems: Aham & Vaham‘
• Better to candle a light than to curse a
darkness’
• Eg paralyampic game winners
CONQUER MIND/weakness

• Life Of Tongue Is More Than Teeth
• Be sweet instead of sharp (story /experience )
• Long Life ,happy life If You Are
Flexible/Elastic/soft

TAKE HOME MESSAGE
• Happiness: Avoid Cut Throat Competition
• Change your thinking Re-framing
• Positive attitude
• Change your behaviour
• Change your lifestyle

AND ALL THIS IS TAKEN WITH A
SMILE

Management of stress 17-8-19

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