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Stress Management
- 2. Sidra Akhtar Clinical Psychologist, Speech pathologist, Lecturer (Fauji Foundation University Rwp), Youth Activist, Motivational Speaker, & Founder of SYA.
- 4. How to cope with Stress?
- 5. What is Stress? How stress Progresses? Symptoms Can stress kill us? Stress at work Stress management Psychological Treatment Religious Perspective Over view
- 6. What is Stress? A silent killer
- 7. A psychological and physical response of the body that occurs whenever we must adapt to changing conditions. S =P>R P = Pressure R = Resource
- 8. What is Trauma? Painful and distressing Experiences What is Stress? Response to events that are threatening or challenging “Stressor” A stimulus or situation “Stress Response” mental and physical response to the stressor
- 9. Categories of Stressors • Frustrations • Conflict • Pressures
- 11. Conflicts Struggle or clash between opposing Forces
- 13. Types of Stressors External Stressors Physical Environment Social Interaction Organizational Major life events Daily Hassles Internal Stressor Life Styles Choices Negative Self –Talk Mind Traps Personality Traits
- 14. Variation in Stress Intensity High Low Duration Short Long Complexity Less More Predictability Unpredictable Predictable Acute Stress Sudden , typically Short lived threatening events Duration: Less then 1 months Chronic Stress Ongoing environmental demands Duration: 3 moths or more Specifiers
- 15. Eustress: Positive stress (exciting opportunities & challenges). Positive Stress: motivation, awareness and providing the stimulation to cope with challenging situations. Types of Stress
- 16. Distress: Negative stress (high demands & undesirable tasks). STRESS DISTRESS DISORDER Types of Stress
- 17. Activating Agent Your work is well below standard. Its terrible
- 18. Visualization
- 19. Verbalisation How unfair of him! I did my very best and this is what I get I deserve better than this
- 21. Resultant Behaviour I’m not going to try again I’ll do nothing
- 22. Symptoms of Stress How much does stress influence our selves?
- 24. Can Stress kill us?
- 25. Illnesses related to Stress Cost of Stress: 80% of all modern diseases have their origin in stress
- 28. Stress & Psychological Disorders Acute reaction to stress Posttraumatic Stress Disorder Adjustment Disorders
- 29. Social Readjustment Rating Scale The SRRS lists significant life events and offers a rating to their contribution to illness.
- 30. Death of Spouse 100 Divorce 73 Separation 65 Relative Death 63 Injury and illness 53 Fired at work 47 Retirement 45 Business readjustment 39 Change in financial state 38 Change in responsibility 29 Trouble with boss 23 Life Event Life Change Unit
- 31. Stress at Work How much does stress influence our Performance?
- 32. Work: Work provides income and inhibits a variety of other needs ; mental and physical exercise, social contacts and a feeling of self - worth and competence.
- 33. Factors Influencing Work Stress The drive for success Changing work patterns Working conditions Overwork Under work Uncertainty Conflicts Responsibilities Relationships at work Changes at work Changing work patterns Unemployment
- 34. Stress Management How to cope with Stress?
- 36. Recognizing the Problem The most important point is to recognize the source of the negative stress . It is a way to identify the problem and plan measures to overcome it.
- 37. Stress Management Techniques Change your Behavior Change your Thinking
- 38. Developing Coping Skills for Stress Relief Be realistic Nobody's perfect Try to be assertive Be flexible Think positively Humor
- 39. Stress Control _ ABC Strategy A= Awareness What causes stress? How do we react? B= Balance There is a fine line between positive / negative stress, C= Control What can we do to combat the negative effects of stress ?
- 40. Strategies Assertiveness, time management Healthy and positive relationships Dealing with change Dealing with problems Resource management Get organized
- 41. Time Management Plan your day Make a list What MUST be done What WOULD you like to do Cut out time wasting Learn to drop unimportant activities Set achievable goals Don’t waste time making excuses for not doing something
- 42. Change Your Life Style Diet Smoking & Alcohol Exercise Sleep Leisure Relaxation
- 44. Counseling and Psychotherapy CBT , REBT, Counseling Sessions, Relaxation Exercises 1. Physical Relaxation 2. Mental Relaxation Imagery , Music therapy Deep Breathing 3. Spiritual Relaxation By listening Quran and Praying Namaz
- 45. Catharsis Catharsis is the release or active expression of emotions verbalize it act it out work it off
- 46. Behavioral Techniques Deep Breathing Relaxation Training Verbalizing Positive Statements Guided imagery/ Visualization Meditation Yoga Religious Activities
- 47. Stress Management in the Frame of Islam A person's religious belief has an important bearing on his personality and his outlook towards life. By putting his trust in God, a believer minimizes the stress by reducing his responsibility and power to control his failures. Now how to deal with stress in the light of the Qur'an and the Sunnah.