This document discusses stress management strategies presented by Dr. Vani Kullahli. It defines stress as any change that has personal meaning and impacts the vulnerable systems of the body, which are determined by genes and lifestyle. The stress response activates the sympathetic nervous system and stress hormones, preparing the body for a fight or flight response. Long term stress exposure can lead to shrinking of brain areas and increased health risks. Stress management aims to optimize stress levels through controlling exposure, maintaining health, and learning stress management techniques to protect brain plasticity and function. The document provides examples of common stress causes and offers strategies to manage financial, family, daily and unpredictable stressors.

1. STRESS MANAGEMENT
BY
DR VANI KULHALLI, MD
CONSULTANT PSYCHIATRIST

2. WHAT IS STRESS?
• ……..any change…….inside/ outside/
remote…..
• Depends on person
• Should have personal meaning
• Vulnerable system- determined by genes,
lifestyle

3. HOW STRESS WORKS ON YOU?
STRESS
SENSE ORGANS- collect data and convey
BRAIN- collects and processes information,
generates response
RESPONSES- Actions/ Behaviors/ Metabolic changes

4. THE STRESS RESPONSE
• Autonomic nervous system- sympathetic- Effects
1. Raised BP, Pulse rate, sugars, muscle tone
2. Pupils dilate
3. Stomach churns, bladder sensations are lost
4. Hyper-vigilant
5. Increased stress hormones
GENERAL INCREASE IN VIGOUR OF BODY-
READINESS STATE
_________________________________________
Long term exposure- shrinking of brain areas, raised
lipids, sugars and hypertension

5. EFFECTS OF STRESS

6. BRAIN EFFECTS
• ……due to PLASTICITY
• exposure to stress hormone
• Increases activation of fight- flight network-
chronicaly alert
• Decreased networks with prefrontal cortex
• Increase myelination
• Shrinking of hippocampus and amygdala
• Decreased memory, .earning and executive
function

7. EFFECTS OF STRESS

8. PRINCIPLES OF STRESS MANAGEMENT
• Stress optimisation
…….. Not less not more, learn to control not
eliminate…….use plasticity to help and protect brain
• Why?
…..implications for performance, health, sense of
well- being….
• Realistic
……it is possible
• Costs
……… minimise work loss/ inefficiency, health care
expenditure…10,000 cr/ yr, 45% dr visits

9. WHAT DETERMINES STRESS?
• Genetic vulnerability- understand your
vulnerability
• Health status- maintain optimum health
• Exposure to toxins- avoid alcohol, tobacco and
drugs
• Exercise- mental and physical
• Stress intensity- control exposure
• Attitude- positive, ability to learn
• Stress management techniques

10. CAUSE OF STRESS
• Money worries
• Children and family
• Daily tasks
• Incidental and unpredictable
HOLMES and RAHE
Chronic stress
Loss of spouse

11. Some Strategies
• Financial worries- financial planning- realistic
expectation
• Family and children- taking turns, seeking help,
using technology, proper communication
• Daily tasks- flexibility in standards of work,
negotiation, seeking help, realistic expectation,
life cycle perspectives, not seeking approval of
others
• Incidental and unpredictable stresses- crisis
planning, taking turns, problem- solving approach

12. ……..the strength to change the
things that need to be changed and
to accept the things that cannot be
changed……..
……..the wisdom to know the
difference between them………

13. DR VANI KULHALLI, MD
Email- vanibk@rediffmai.com
Phone number- 9819269628
Working at Vile Parle East and West