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Stress management
This document discusses stress, its causes and effects, and various stress management techniques. It defines stress as the body's physical, mental or emotional response to events that cause tension. Both moderate and excessive stress can impact health, with moderate levels possibly improving performance but too much leading to negative physical and mental symptoms. The document outlines common stressors like work, family, health issues and the environment. It also lists potential stress symptoms and debunks some myths about stress. Finally, it recommends various stress management strategies like exercise, relaxation, time management, positive thinking and making lifestyle changes.
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Stress management
- 3. Researchers define stressas a physical, mental, or emotional response to events that causes bodily or mental tension. The rate of wear & tear on the body.
- 4. To increase understandingof the dynamics of stress To increase awareness of the role of stress in everyday life To avoid stress To increase awareness of multiple stress management options
- 5. Introduction To Stress Management FindingYour Optimum Stress Levels Symptoms of stress Myths of Stress Types of stress Stressors Meditation Taking Exercise Physical Stress Reduction Time Management Improving Attitudes Slowing Down Health and Nutrition Healthy Environment
- 6. Stress Can BeHelpful or Harmful Helpful (eustress): extra energy to meet physical challenges, solve problems and reach goals Harmful (distress): can cause headaches, backaches, loss of appetite etc. 6
- 7. Moderate levels ofstress may actually improve performance and efficiency Too little stress may result in boredom Too much stress may cause an unproductive anxiety level
- 8. Physical Headache Back Pain Fatigue Aches Pains Frequent colds Chest pains Weight gain/loss Unexpected hair loss High blood pressure
- 9. Mental Difficulty Concentrating Avoidingtasks and responsibilities Negative mental attitude Poor Decision Making loss of sense of humor Mental lethargy Arguing Increased Errors
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- 11. Nervous habits Increased eating Smokingand drinking Crying, yelling Swearing Blaming Throwing things, hitting Suffering loneliness Distrusting Unsatisfactory family relationships Engaging in socially unacceptable behavior, e.g. drinking and driving. Being late to work
- 12. All stress isbad Stress will not hurt you No symptoms, no stress Only major symptoms of stress are harmful
- 13. Survival stress Internally generated stress Environmentaland job stress Fatigue and overwork
- 14. Where you arein a physically or emotionally threatening situation, your body adapts to help you react more effectively to meet the threat This is controlled mainly by release of adrenaline. The changes are quite powerful and useful in a ‘flight or fight’ situation. The main ones are:
- 15. Adrenaline mobilizes sugars,giving your body access to more strength, energy and stamina. This helps your to fight harder or run faster It reduces the blood supply to your skin and short-term inessential organs. This minimizes bleeding if you are hurt, and ensures that energy is not wasted on processes that are not immediately useful You may experience nausea or diarrhea: this eliminates excess weight that might otherwise slow you down
- 16. Stress can causethe levels of a chemical called noradrenalin to rise in and between nerve cells. This gives a feeling of confidence and elation that some people like Perfectionism Anxiety
- 17. Crowding and invasion ofpersonal space Insufficient working and living space Noise Dirty or untidy conditions Pollutions A badly organized or run down environment
- 18. Caffeine Alcohol Bursts of sugar fromsweets or chocolate Too much salt Smoking
- 19. Too much ortoo little work Time pressures and deadlines Responsibility for people, budgets or equipment Frustration and boredom with current role Lack of clear plans and goals Demands from clients Financial or relationship problems Poor health Family changes such as birth, death, marriage, or divorce etc
- 20. What is yourfavorite stress reliever?
- 24. Cut down onsugar, caffeine, processed foods Eat nutritiously: all food groups, especially fresh fruits and veggies Eat a little every couple of hours or so Eat slowly
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- 28. Water’s Importance Water isassociated with life. Human settlements evolved along rivers & waterways. “Water is the universal remedy” as written in the ancient Vedas (the first literature produced 10 to 15 thousand years ago). Whether sunny or foggy or cloudy My favorite is to bundle up and go on a cloudy day, when no one else is there Staring out to sea makes my troubles seem so small. The ocean reminds me of my place in the world and my stresses suddenly take their proper proportion.
- 30. Walks Along BayShore After Work Bath at morning Hot Baths in the Evenings With mellow music, a good magazine or book, candles, bubbles…it all helps to erase a crazed day. Take a deep shower sometimes in rain, in sea or in a fountain . Sometimes drive a bike in rain, if possible.
- 32. Stress Relief Strategies 1.Body relaxation exercises - breathing techniques - guided imagery 2. Physical exercise -yoga -work out routine 3. Meditation 4. Counseling -talk therapy positive talk
- 33. Aerobic exercises &activities Strengthen your heart, lungs and associated blood vessels and increase stamina. A) Walking B) Jogging C) Swimming D) Aerobic dancing Running - most popular form of aerobic exercise. Improves your cardiovascular efficiency and your metabolism. Heart is strengthened and enlarged Blood vessels become more elastic Oxygen utilization becomes more efficient Resting pulse rate is lowered Level of blood fats such as triglycerides and cholesterol is most likely to be lowered Each one of these meaning less chance of high blood pressure, arteriosclerosis, heart attack or stroke
- 34. Muscular strengthening exercises increase strength and size (bulk) of muscles or groups of muscles Muscular endurance exercise improves stamina (tone) of muscles as well as groups of muscles. Flexibility exercises decrease muscle tension improve flexibility of specific muscle groups help maintain joint mobility improve circulation helps prevent injury.
- 36. Temple , Church,etc Help others Spend quiet time every day Be thankful Think positively Put your faith to work! "I am at peace in the midst of chaos or madness. No person, place or thing has the power to upset me.".
- 40. Get Get Set Set Use organized structured short term goals longterm goals a planner: daily schedule and “To Do” list
- 41. Breathing: practice deepbreathing Progressive muscle relaxation Meditation Tapes, CDs etc.: Either something structured (commercial) or soothing music Choose and schedule it in
- 42. Pay attention towhat you say to yourself Identify negative thinking and irrational beliefs Negative thinking leads to stress and anxiety Teach thought-stopping techniques
- 43. One negative thought leadsto another……….. then another……….. then another ….. Pretty soon you have ruined your entire life
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- 47. What to doabout: Rudeness Hurting actions/words Frustration Saying always no
- 48. Our brain fireselectrical waves at 14 or more cycles a second. These are beta waves and are great for getting tasks done, but not for learning new things. Taking a few minutes to relax deeply slows your brain waves down. These slower waves are alpha waves. They occur at between 7 and 14 cycles a second Studies show alpha waves improve learning.
- 49. A poorly organizedliving space can be a major source of stress. If your environment is well organized and pleasant, then it can help to reduce stress and increase productivity.
- 50. To improve airquality: Ban smoking Open windows Use an ioniser Have plants in the room.
- 51. Bad lighting cancause eye strain and increase fatigue, as can light that is too bright, or light that shines directly into your eyes. Fluorescent lighting can also be tiring. What you may not appreciate is that the quality of light may also be important. Try experimenting with working by a window or using full spectrum bulbs in your desk lamp. You will probably find that this improves the quality of your working environment.
- 52. A chaotic andcluttered living or work space adds to stress. Don’t be dogmatic, but keep the area you are working in free of clutter. Have calming and happy decorations.
- 53. Try a NewThing Cry Learn to be flexible Relax Exercise & Fresh Air Build a Support System – Friends, Family and Co-Workers Focus less on pleasing others and more on pleasing yourself Create a mental image of a pleasant and relaxing place in your mind.
- 54. Sometimes go toa movie Stay away from negative people Surround yourself with upbeat, flexible and fun people. Sometimes play a computer or video game. Sometimes do cooking or gardening Clean the house and surrounding Expect some frustrations, failures and sorrows. Always be kind and gentle with yourself – be a friend to yourself.
- 55. Physical health getsbetter -more energy and stamina Emotions stabilized -positive attitude -hopeful/happier Ability to focus improved -able to learn and achieve
- 56. “People take advantageof you only with your permission”. Live with an Attitude of Gratitude Be Grateful for what you have.
Editor's Notes
- #22 Sometimes u laugh unconditionally, don’t need a cause, don’t think what people will think. Make it a practice. But don’t laugh always.