Stress and stress management by Williams Adutwum. A nurse educator in Ghana, west Africa

STRESS AND STRESS
MANAGEMENT
WILLIAMS ADUTWUM
inspired by Sadhguru, isha foundation.
11/16/2020 adutwum656@gmail.com

CONTENT
• DEFINITION OF STRESS
• HUMAN SUFFERING
• FIGHTING YOUR INTELLIGENCE
• THOUGHTS AND EMOTIONS
• YOU HAVE A CHOICE EVERY MORNING
• PHYSICAL SIGNS AND SYMPTOMS OF STRESS
• EMOTIONAL SYMPTOMS
• COGNITIVE SYMPTOMS
• LONG TERM EFFECTS OF STRESS
• TIPS FOR STRESS MANAGEMENT

DEFINITION
Stress is defined as an organism's
total response to environmental
demands or pressures.

HUMAN SUFFERING
• THERE ARE TWO TYPES OF SUFFERING THAT HUMAN BEINGS
SUFFER
• 1. PHYSICAL SUFFERING (Physical illments, diseases,
accidents or deformities)
• 2. PSYCHOLOGICAL SUFFERINGS (EMOTIONAL:MOSTLY
RELATIONSHIP,DEPRESSION,STRESS,SPIRITUAL ETC)
• the most severe form of suffering is the psychological
suffering which includes stress

•people suffer their failure, but this is ok because
failure comes easy
•however people work so hard to achieve some
success in their lives, and then they suffer their
success also, this is tragic.
•there are people who are still suffering things that
happened twenty years ago today or things that will
happen twenty years to come

1. when someone is not married they suffer, when they
marry they double suffer
2. when a couple do not have children they suffer, they
give birth, multiple suffering
3. when people do not go to school they suffer, put
them in school they suffer also, after school they suffer
for not getting jobs, get them jobs and they suffer their
jobs too

•so essentially, they are
not suffering their lives
because there is
nothing wrong with
life, they are simply
suffering their minds

FIGHTING YOUR INTELLIGENCE
when you are suffering your own mind,
it means you have turned your
intelligence against yourself, not even
God can save you when you turn against
yourself.

 WHAT HAPPENS WITHIN YOU IS ENTIRELY CAUSED BY YOU
 PAIN AND SUFFERING HAPPENS WITHIN YOU
 JOY OR MISERY HAPPENS WITHIN YOU
 LIGHT AND DARKNESS HAPPENS WITHIN YOU

THOUGHTS AND EMOTIONS

•IF THE VERY EXPERIENCE OF YOUR LIFE
HAPPENS WITHIN YOU,
•SHOULD YOU NOT DETERMINE THE NATURE OF
THE THINGS THAT HAPPENS WITHIN YOU?

• IF YOU DID DETERMINE THE NATURE OF YOUR EXPERIENCES
• WILL YOU MAKE IT
 JOYFUL
 PLEASANTNESS
 PEACEFUL
 LOVING
 BLISSFUL

OR
 HATRED
 ANGER
 DEPRESSION
 MISERY
 STRESS
 ANXIETY

THE CHOICE IS
YOURS NOW, YOU
CAN CHOOSE THE
PATH OF JOY OR
THE PATH OF
MISERY

•WHEN YOU ARE
FEELING JOYFUL AND
WONDERFUL WITHIN
YOURSELF, YOU WILL
DO WONDERFUL
THINGS TO OTHERS

•IN THE SAME VEIN,
WHEN YOU ARE
FEELING ANXIOUS,
STRESSED AND
HORRIBLE WITHIN
YOUR SELF, YOU WILL
DO HORRIBLE THINGS
TO OTHERS

WHEN YOU MEET HAPPY PEOPLE, THEY ARE
LOVELY AND HOURS SEEMS JUST LIKE FEW
MINUTES
WHEN YOU MEET SAD, STRESSED AND
HORRIBLE PEOPLE THEY CAN BE NASTY AND
HOURS SEEMS JUST LIKE WEEKS

•BY FIXING THE
WORLD AND THE
ENVIRONMENT
AROUND US, OUR
LIVES WONT BE
BETTER UNLESS WE
FIX OURSELVES

PEOPLE, SITUATIONS AND THE EXTERNAL
WORLD WILL NOT HAPPEN 100% YOUR
WAY, BUT FIX YOURSELF IN SUCH A WAY
THAT NO MATTER WHAT HAPPENS YOU
ARE STILL JOYFUL

PHYSICAL SIGNS AND SYMPTOMS OF STRESS
Low energy
Headaches
Upset stomach, including diarrhea,
constipation, and nausea
Aches, pains, and tense muscles
Chest pain and rapid heartbeat

Insomnia
Frequent colds and infections
Loss of sexual desire and/or ability
Nervousness and shaking, ringing in the ear,
cold or sweaty hands and feet
Dry mouth and difficulty swallowing

EMOTIONAL SYMPTOMS
•Becoming easily agitated, frustrated, and
moody
•Feeling overwhelmed, like you are losing
control or need to take control
•Having difficulty relaxing and quieting your
mind

•Feeling bad about yourself (low self-
esteem), lonely, worthless, and
depressed
•Avoiding others

COGNITIVE SYMPTOMS
• Constant worrying
• Racing thoughts
• Forgetfulness and disorganization
• Inability to focus
• Poor judgment
• Being pessimistic or seeing only the negative side

EFFECTS OF LONG TERM STRESS
•Mental health problems, such as depression,
anxiety, and personality disorders
•Cardiovascular disease, including heart
disease, high blood pressure, abnormal heart
rhythms, heart attacks, and stroke

• Sexual dysfunction such as impotence and
premature ejaculation in men and loss of
sexual desire in both men and women
• Skin and hair problems, such as acne,
psoriasis, and eczema, and permanent hair
loss

•Obesity and other eating disorders
•Gastrointestinal problems, such as GERD,
gastritis, ulcerative colitis, and irritable
colon
• Menstrual problems

SOME TIPS IN MANAGING STRESS
Keep a positive attitude.
Accept that there are events that you
cannot control.
Be assertive instead of aggressive. Assert
your feelings, opinions, or beliefs instead of
becoming angry, defensive, or passive.

Exercise regularly. Your body can fight
stress better when it is fit.
Eat healthy, well-balanced meals.
Learn to manage your time more
effectively.

 Don't rely on alcohol, drugs, or compulsive
behaviors to reduce stress.
 Seek out social support. Spend enough time with
those you enjoy.
 Seek treatment with a psychologist or other
mental health professional trained in stress
management or biofeedback techniques to learn
healthy ways of dealing with the stress in your life.

 Set limits appropriately and learn to say no to
requests that would create excessive stress in your
life.
 Make time for hobbies, interests, and relaxation.
 Learn and practice relaxation techniques; try
meditation or yoga for stress management.
 Get enough rest and sleep. Your body needs time
to recover from stressful events.

 Set priorities. Focus on what’s important. Let the
other stuff go.(philipians 1:10 That ye may
approve things that are excellent; that ye may be
sincere and without offence till the day of Christ)
 Identify tasks that you can share or delegate, then
ask for help.

Say no -- gracefully -- to taking on more
obligations.
Focus on the positive. Choose to look for the
good in others and yourself.
Laugh! Look for humor in your everyday life,
or watch a funny video.

Remember, things don't have to be perfect.
Sometimes “good enough” is just fine.
Take a time-out for yoga, meditation, or
some deep breaths.
Get regular exercise. Find something you like
doing that you can work into your schedule.

Set short-term goals you can reach. Reward
yourself for meeting them!
Set aside some time, even 5 to 10 minutes,
for yourself each day.
Get organized. Disorder can make things
confusing and hard to remember.(1 cor
14:40Let all things be done decently and in
order. )11/16/2020 adutwum656@gmail.com

Listen to music. Choose tunes that relax or
revive you.
Talk to a counsellor or a friend.

QUESTIONS

Stress and stress management by Williams Adutwum. A nurse educator in Ghana, west Africa

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