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stess management.pdf
- 1. Stress Management Dr VishalPatel Professor Department of Psychiatry Dr MKSMCRC, Ahmedabad
- 2. Stress canbe defined as any type of change that causes physical, or psychological strain- WHO Stress is the body’s automatic response to any physical or mental demand placed on it. What is Stress?
- 3. Is All StressBad?
- 4. STRESS!!! Eustress: GoodStress – Attend class – To motivate for work/exam deadlines
- 5. DISTRESS !!! Stress levelexceed our ability to cope – Difficult work environment – Prolong Exam stress – Threat of failure /loss – Loss of loved ones – Traumatic life events
- 7. Stress Affects Usin Many Ways Our thoughts and feelings. Our bodies. Our behavior and interactions. Photo by ®Thinkstock Photo by ®Thinkstock Photo by ®Thinkstock
- 8. Short Term Physical StressSymptoms – Dry mouth – Cold hands and feet – Increased sweating – Rapid breathing – Faster heart rate – Tense muscles – Feelings of nausea – Butterflies in your stomach – Diarrhea – A desire to urinate
- 9. Long Term Physical StressSymptoms – Insomnia – Change in Appetite – Concentration problems – Aches and pains – Feelings of intense and long-term tiredness – Frequent colds – Prone to illness
- 10. BEHAVIORAL STRESS SYMPTOMS Yawning Nail biting Grinding teeth Defensive Irritability Irrational Angry Over reacting Restlessness behavior Forgetfulness Poor judgments Absenteeism Make more mistakes Increased smoking/alcohol use
- 11. High amount ofChronic stress can lead to Major depression
- 13. Identifying Stressors Place, Person,Situations, activities, and relationships that cause ‘trauma’ to one’s physical, emotional, or psychological self
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- 15. Tackling the problem Look out for unhelpful thoughts and think of new solutions to them Physical fitness- healthy lifestyle, adequate sleep, balanced diet, regular exercise Mental fitness- self instruction, self control
- 17. Diet eat enough nutritiousfood to fuel all your body's systems.
- 18. Ditch the caffeine caffeineactivates our HPA axis, making you feel more anxious coffee, caffeinated tea (like green and black teas) and energy drinks.
- 19. Progressive muscle relaxation Progressive musclerelaxation involves tensing a group of muscles as you breathe in and quickly releasing tension as you breathe out.
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- 21. Breathing exercises deep breathingactivate the parasympathetic nervous system
- 22. Meditation mediation can decreasecortisol in the context of stressful situations
- 23. Find opportunities tobe kind to others Expressing positivity towards others, with compassion, gratitude can buffer us against stress. So finding ways to be kind may indeed be a good stress reducer.
- 24. Daily routine andtime management Fix the daily routine Time management- no hurry, no worry
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- 26. Cold water dunk feelingstressed, jump in a cold shower to tamp down your stress.
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