stress easy

1. Understanding stress and early
management of stress among
cadets and seafarers
Nivendra Uduman
Counselling Psychologist

2. Plan for the day
• Introduction to the module
• Ground rules
• Introduction to stress
• Stress and the body
• Life onboard ships
• Signs and symptoms of stress
• Individual coping styles
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3. Stress thermometer
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4. • Stress is the reaction people have to excessive pressures or other
demands placed upon them. It arises when they worry that they
cannot cope.
• When external and internal demands are greater than the resources
we have to meet those demands, we experience stress.
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5. Stress and Psychological well-being
• A model that can be used to understand stress and how it impacts
our minds and bodies is the Psychological Well-being mode
developed by Carol Ryff.
• This model would enable us to understand what contributes to our
contentment, well-being and happiness.
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6. • Self-acceptance: Positive attitude towards one’s self and accepts
varied aspects of the self including strengths and weaknesses.
• Personal growth: Continued development and effectiveness.
Openness to new experiences and challenges.
• Purpose in life: Goals and beliefs that give direction to life.
• Environmental mastery: Competence and ability to manage the
complex environment of today’s fast paced life.
• Autonomy: Self-direction, taking initiative and independence.
• Positive relations with others: Quality of relationships.
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7. Maslow’s Hierarchy of needs
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8. Reflection
• How are you feeling so far?
• What has been significant for you?
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9. Activity
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10. Stress and the body
• Stress affects the human body in multiple ways.
• It affects the cardiovascular system, respiratory system, endocrine
system, gastrointestinal system and of course the nervous system.
• It also contributes to health problems like asthma, skin conditions,
heart disease, hypertension, gastritis etc.
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11. • In stressful situations the adrenal glands release Cortisol also known
as the ‘ stress hormone’- Activates the FIGHT FLIGHT FREEZE
response.
• In the short term, it helps increase energy required to deal with
prolonged or extreme challenges
• However, chronic stress leads to the production of Cortisol excessively
which can lead to illness and disability.
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12. Stress and health
• Asthma
• Eczema
• Gastritis
• Diabetes
• Obesity
• Hypertension
• High blood sugar
• Infections
• Depression and anxiety
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13. Activity: Body scan
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14. Activity: Sources of stress for seafarers
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15. • Long work hours
• Lack of adequate rest
• Insufficient sleep
• Physical fatigue
• Pressure and excessive demands
• Long periods away from home
• Unsafe work environment
• Loneliness
• Financial strain
• Communication difficulties
• Multi-cultural environment
• Lack of adequate nutrition
• Physical/mental illness
• Occupational hazards
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16. Signs and symptoms of stress
Physiological
o Fatigue
o Headaches
o Sleep difficulties
o Muscle tension
o Gastritis
o Changes in appetite
o Increased heart/respiratory rate
o Dehydration
o Blurred eye sight/sore eyes
o Grinding teeth
o Constipation/diarrhoea
o Dizzy/fainting
Psychological
o Irritable/aggressive
o Over-burdened
o Nervous/afraid
o Racing thoughts
o Depressed
o Neglected/lonely
o Uninterested in life
o Memory impairment
o Confusion
o Difficulty concentrating
o Anxiety
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17. Behavioural
o Difficulty making decisions
o Avoidance
o Snapping at people
o Biting nails
o Picking at skin
o Substance abuse?
o Tearful/crying
o Procrastination
o Withdrawal
o Self-harm
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18. Individual coping styles
• Problem focused coping
• Emotion focused coping
• Active coping
• Passive coping
• Approach coping
• Avoidance coping
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