MENTAL HEALTH IS A VERY HAUNTING PROBLEM IN THIS 21ST CENTURY. THE VISIBLE STRESS IS THE ONLY TIP OF THE ICE BERG. HENCE STRESS MANAGEMENT IS THE NEED OF THE HOUR. HERE IS MY LITTLE CONTRIBUTION TO HELP WHO ARE STRESSED AND WANT TO REDUCE STRESS OF OTHERS.
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
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’).
