Stress management Burnout to joy Study skills

1. STRESS MANAGEMENT-
BURNOUT TO JOY (STUDY
SKILL)
Dr. Raj Kumar Sahu
Assistant Professor
Department of Psychiatry
ESIC MCH, Alwar
Dr. Avni Gupta
Senior Resident
Department of Psychiatry
ESIC MCH, Alwar
18th February 2022

2. CONTENTS
 Definition- stress, eustress, distress
 External and internal stressors with examples
 Types of stress- positive stress and negative
stress
 Stages of stress
 Symptoms of stress and related illnesses
 Controlling and managing stress
 Burnout- symptoms, stages and management
 Study skills – types, importance & mind maps

3. WHAT IS STRESS?
 Stress is your mind and body’s response or
reaction to a real or imagined threat, event or
change.
 The threat, event or change are commonly
called stressors.
 Stressors can be internal (thoughts, beliefs,
attitudes) or external (loss, tragedy, change).
 Term ‘stress’ was coined by Hans Selye

4. WAYS TO CLASSIFY STRESS
STRESS
LIFE EVENTS
Identifiable discrete changes in
life pattern
Disrupts usual behaviour
Threatens person’s well being
For e.g. bereavement
CHRONIC STRESS
Long term conditions
Challenging the person
For e.g. Financial deprivation
Threat to security
DAILY HASSLES
Ordinary but stressful
Ubiquitous in modern life
E.g. managing households

5. EUSTRESS
 Eustress or positive stress occurs when
your level of stress is high enough to
motivate you to move into action to get
things accomplished.

6. DISTRESS
 Distress or negative stress occurs when
your level of stress is either too high or too
low and your body and/or mind begin to
respond negatively to the stressors.

7. EXTERNAL STRESSORS INTERNAL STRESSORS
 Physical Environment
 Social Interaction
 Organisational
 Major Life Events
 Daily Hassles
 Lifestyle choices
 Negative self - talk
 Mind traps
 Personality traits

8. PHYSICAL ENVIRONMENT
 Noise
 Bright Lights
 Heat
 Confined Spaces

9. SOCIAL INTERACTION
 Rudeness
 Bossiness
 Aggressiveness by others
 Bullying

10. ORGANISATIONAL
 Rules
 Regulations
 “Red - Tape”
 Deadlines

11. MAJOR LIFE EVENTS
 Birth
 Death
 Lost job
 Promotion
 Marital status change

12. DAILY HASSLES
 Commuting
 Misplaced keys
 Mechanical breakdowns

13. LIFESTYLE CHOICES
 Caffeine
 Lack of sleep
 Overloaded schedule
 Drug use

14. NEGATIVE SELF - TALK
 Pessimistic thinking
 Self criticism
 Over analysing

15. MIND TRAPS
 Unrealistic expectations
 Taking things personally
 All or none thinking
 Exaggeration
 Rigid thinking

16. PERSONALITY TRAITS
 Perfectionists
 Workaholics

17. TYPES OF STRESS
 Negative stress
 Positive stress

18. NEGATIVE STRESS
 Leads to minor conditions, such as
headaches, digestive problems, skin
complaints, insomnia and ulcers.
 If Excessive, prolonged and unrelieved stress:
Affects mental and physical health.

19. POSITIVE STRESS
 Provides motivation and awareness, providing
the stimulation to cope with challenging
situations.
 Provides the sense of urgency and alertness
needed for survival when confronting
threatening situations.

20. THE INDIVIDUAL
 Everyone is different
 Most of the stress is self-generated

21. STAGES OF STRESS

22. ALARM STAGE
 Disruption of homeostasis
 Fight-or-flight response- Adrenaline rush,
HPA axis, producing cortisol.

23. EXAMPLES
 Cardiac - increased heart rate
 Respiratory - increased respiration
 Skin - decreased temperature
 Hormonal - adrenal rush.

24. RESISTANCE STAGE
 During this stage your body tries to cope or
adapt to the stressors by beginning a
process of repairing any damage the
stressor has caused.

25. EXAMPLES
 Behavior indicators include: lack of enthusiasm
for family, school, work or life in general,
withdrawal, change in eating habits, insomnia,
hypersomnia, anger, fatigue.
 Cognitive Indicators include: poor problem
solving, confusion, nightmares, hyper-vigilance.
 Emotional indicators include: tearfulness, fear,
anxiety, panic, guilt, agitation, overwhelmed.

26. EXHAUSTION STAGE
 During this stage the stressor is not being
managed effectively and the body and
mind are not able to repair the damage.

27. SYMPTOMS OF STRESS
 Physical symptoms
 Mental symptoms & Behavioural symptoms

28. PHYSICAL SYMPTOMS
 Sleep pattern
changes
 Fatigue
 Digestion changes
 Loss of sexual drive
 Headaches
 Aches and pains
 Dizziness
 Sweating &
trembling
 Tingling hands &
feet
 Breathlessness
 Palpitations
 Missed heartbeats

29. MENTAL & BEHAVIOURAL SYMPTOMS
 Lack of concentration
 Memory lapses
 Difficulty in making
decisions
 Panic attacks
 Appetite changes - too
much or too little
 Increased intake of
alcohol & other drugs
 Restlessness
 Fidgeting
 Nail biting
 Irritability
 Fits of rage
 Tearfulness
 Deterioration of personal
hygiene and appearance

30. STRESS RELATED ILLNESSES
 Cardiovascular
disease
 Immune system
disease
 Asthma
 Diabetes
 Digestive disorders
 Skin complaints
 Headaches and
migraines
 Pre-menstrual
syndrome
 Depression

31. RECOGNISE THE PROBLEM
The most important point is to recognise the
source of the negative stress.
This is not an admission of weakness or inability
to cope! It is a way to identify the problem and
plan measures to overcome it.

32. STRESS CONTROL- ABC STRATEGY
A = AWARENESS
What causes you stress?
How do you react?

33. ABC STRATEGY
B = BALANCE
There is a fine line between positive/negative
stress
How much can you cope with, before it becomes
negative ?

34. ABC STRATEGY
C = CONTROL
What can you do to help yourself combat the
negative effects of stress ?

35. Stress Management Techniques
 Change your thinking
 Change your behaviour
 Change your lifestyle

36. Change your Thinking
 Re-framing
 Positive thinking

37. Re-framing
 Re-framing is a technique to change the way
you look at things in order to feel better about
them.
 Does not change the external reality, but helps
you view things in a different light and less
stressfully.

38. Positive Thinking
 Stress leaves us vulnerable to negative
suggestion so focus on positives;
 Focus on your strengths
 Learn from the stress you are under
 Look for opportunities
 Seek out the positive - make a change.

39. Change your Behaviour
 Be assertive
 Get organised
 Ventilation
 Humour
 Diversion and distraction

40. Being Assertive
 Being assertive involves standing up for your
personal rights and expressing your thoughts,
feelings and beliefs directly, honestly and
spontaneously in ways that don’t infringe the
rights of others.

41. Equality and Basic Rights
1) The right to express my feelings
2) The right to express opinions / beliefs
3) The right to say ‘Yes/No’ for yourself
4) Right to change your mind
5) Right to say ‘I don’t understand’
6) Right to be yourself, not acting for the benefit
of others

42. 7) The right to decline responsibility for other
people’s problems
8) The right to make reasonable requests of
others
9) The right to set my own priorities
10) The right to be listened to, and taken
seriously

43. Get Organised
 Structured approaches offer security against
‘out of the blue’ problems.
 Organisation will help avoid personal and
professional chaos.

44. Time Management
 Make a list
What MUST be done
What SHOULD be done
What would you LIKE to do
 Cut out time wasting
 Learn to drop unimportant activities
 Say no or delegate
 Set achievable goals

45. Ventilation
 ‘A problem shared is a problem halved’
 Develop a support network through friends or
colleagues to talk with.
 Writing a diary or notes may help release
feelings but do not re-read what has been
written.

46. Humour
 Good stress - reducer
 Applied at home and work
 Relieves muscular tension
 Improves breathing
 Pumps endorphins into the bloodstream - the
body’s natural painkillers

47. Diversion and Distraction
 Take time out
 Get away from things that bother you

48. Change Your Lifestyle
 Diet
 Smoking & Alcohol
 Exercise
 Sleep
 Leisure
 Relaxation

49. Diet
 Healthy eating habits
 Caffeine (Stimulant)
 Salt

50. Smoking and Alcohol
 Moderate your consumption

51. Benefits of Exercise
 Uses up excess energy released by the ‘Fight or
Flight’ reaction.
 Improves blood circulation
 Lowers blood pressure
 Clears the mind of worrying thoughts
 Improves self image
 Makes you feel better about yourself
 Increases social contact

52. Sleep
 Good stress reducer
 Difficult to cope when tired
 Wake refreshed after night’s sleep
 Plenty of daytime energy

53. Leisure
 Interest
 Gives you a ‘break’ from stresses
 Provides outlet for relief
 Provides social contact

54. Benefits of Relaxation
 Lowers blood pressure
 Combats fatigue
 Promotes sleep
 Reduces pain
 Eases muscle tension
 Decreases mental
worries
 Increases concentration
 Increases productivity
 Increases clear thinking

55. Burnout
 Burnout is the emotional exhaustion in the work arena
associated with chronic distress
 leading to a depletion of resources, emotional and
mental fatigue wherein there is
 reduced effectiveness, decreased motivation, and the
development of dysfunctional attitudes and behaviors at
work.
 Burnout can be alleviated or averted through the use of
stress management.

56.  Maslach Burnout Inventory, a 22-item
questionnaire, breaks the syndrome down into
three components:
 Emotional exhaustion (loss of enthusiasm for your
work)
 Depersonalization (a distorted perception of
oneself that leads to lack of empathy and
sometimes viewing people as objects)
 Low sense of personal accomplishment (feeling
that you're ineffective in your work).

57. Symptoms of Burnout:
 Physical symptoms (fatigue, sleep difficulties, somatic
problems, gastrointestinal disturbances, common cold and
flu).
 Emotional symptoms (irritability, anxiety, low mood, emotional
numbness, guilt, boredom, and cynicism).
 Behavioral problems (aggression, callousness, pessimism,
increased alcohol and drug use).
 Work-related problems (resigning from work, poor work
performance, absenteeism, tardiness, misuse of work
breaks).
 Interpersonal problems (inability to communicate effectively,
withdrawal from clients or colleagues, dehumanized and
intellectualized interactions).

58. Stages of Burnout
 Honeymoon: Job is wonderful, there is boundless
energy and enthusiasm and all things seem possible.
 Awakening: Gradual realization that initial
expectations were unrealistic. Disillusionment and
disappointment grow and working harder doesn't
change anything.
 Brownout: Experienced by chronic fatigue and
irritability. Eating and sleeping patterns become
irregular. Indecisiveness increases and productivity
drops.
 Burnout: Brownout drifts remorselessly into full-scale
burnout. Despair. Overwhelming sense of failure. Loss

59. Problems of Burnout
For the individual
 Health problems.
 Well being/quality of
life.
 Functioning/goal
achievement.
 Self
esteem/confidence.
 Personal development.
For the workplace
 Increased absenteeism
and turnover.
 Reduced quantity and
quality of work.
 Reduced job
satisfaction and morale.
 Problems of
recruitment.
 Poor communication
and increased conflict.

60. Management of Burnout :
 Eliminating or minimizing the stressors
themselves
 Minimize the negative effects of stress via
education and management strategies.

61. STUDY SKILL
 A study skill is a technique that will help a
student in studying, recalling, and retaining
information. It can be easily learned and
applied to every field related to studies.
 Allow students to effectively learn, organize,
and recall new information

62. Key points about study strategies are
 1. Personal approach
 2. Practice
 3. Study strategies are generic
 4. Study strategies are transferrable

63. Types of study skills
1. Getting organized
2. Finding the time to study
3. Sources of information
4. Effective reading
5. Note-taking
6. Mind maps
7. Revision skills

64. Getting organized
 Find a suitable place to study
 Labelling
 Find the source of reading material
 Determine the best time to study
 Create a support network

65. Finding the time to study
 Break large tasks into manageable sub-tasks
that are easy to achieve.
 Develop a study timetable

66. Sources of information
 Online sources
 Library sources
 Bibliographies

67. Effective reading
 Memorize contents
 Read to Yourself Out Loud
 Teach others

68. Note-taking
 Short and concise points, short sentences or phrases
 Numbered lists and bullets
 Concentrate on key points
 Paraphrase
 Use a shorthand system
 Writing in your style- use examples
 Writing key information in full
 Using diagrams, charts, graphs, index cards, sticky
notes, and highlighters

69. Mind maps
 A mind map is nothing but a visual framework that helps a
person to
 Organize
 Visualize
 Summarize
 The purpose is to
 Take notes
 Brainstorm ideas
 Find important ideas
 Revise for examinations

70. Revision skills
 Identify what needs to be revised
 Prioritize them
 Participate-revision classes, past sample
papers

71. Importance of Study Skills
 Cultivating self-motivation
 Improving the organized skills
 Improving retention power
 Boost the level of concentration