Stress management in psychiatric

1. Rkuko izca/ku
MkW nhid dqekj fxjh] MD
euksfpfdRld

2. “eq>ls dksbZ dke iwjk gks blls igys gh
nwljk dke vk tkrk gSA eq>s ;g Hkh ;kn
ugha jgrk fd eSaus dke dgkWa rd iwjk
fd;kA eq>s chlksa dke jgrs gSa ysfdu
eSa dqN Hkh <ax ls ugha dj ikrk----”
“eq>s ges”kk eglwl gksrk gS fd esjs ikl
vius fy, Hkh FkksM+k oDr gksA tc Hkh
dksbZ eq>s fdlh dke ds fy, dgrk gS rks
eSa uk ugha dg ikrkA vkSj var esa eSa
vius vki dks cgqr Fkdk gqvk vkSj
fpM++fpM++k eglwl djrk gwWa---”

3. Rkuko D;k
gS ?
ruko cnyko ds izfr
gksus okyh ,d HkkoukRed
vkSj “kkjhfjd izfrfØ;k
gSA Tkc gesa ;g vk”kadk
gksrh gS fd ge bl cnyko
dks lQyrkiwoZd ugha fuiVk
ldrs gSa rc ge ruko eglwl
eq>s rqels uQjr
gSA

4. Rkuko D;k gS ?
gj fdlh dks ruko gksrk gSA ruko
ldkjkRed vkSj vkidks ÅtkZ nsus
okyk gks ldrk gS ;k ;g vLokLF;dj
vkSj LokLF; laca/kh leL;k,sa iSnk
djus okyk gks ldrk gSA
Eksjh enn
djks!

5. ifjHkk’kk
S = P > R
Tkc nokc miyC/k lalk/kuksa
ls T;knk gks rc ge ruko

6. Rkuko dh
vuqHkwfr
• vk”kafdr
• mRrsftr
• FkdkoV
• Hk;
• grk”kk
• fpark
• dzks/k
I Hate My
Work ..
I‘ll put
down my
papers

8. Rkuko ds y{k.k
• “kkjhfjd
• Ekkufld
• O;ogkfjd
• HkkoukRed
I am not
Happy.

9. “kkjhfjd y{k.k
• Sleep pattern changes
• Fatigue
• Headaches
• Lack of sexual drive
• Aches and pains
• Infections
• Indigestion
• Dizziness
• Fainting
• Sweating & trembling
• Tingling hands & feet
• Breathlessness
• Palpitations
• Missed heartbeats

10. Ekkufld y{k.k
• Lack of concentration
• Memory lapses
• Difficulty in making decisions
• Confusion
• Disorientation
• Panic attacks
I am
Confused

11. O;ogkfjd y{k.k
• Appetite changes - too much or too little
• Increased intake of alcohol & other drugs
• Increased smoking
• Restlessness
• Fidgeting
• Nail biting
• Hypochondria
I Love
Smoking.

12. HkkoukRed
y{k.k
• Bouts of depression
• Impatience
• Fits of rage
• Tearfulness
• Deterioration of personal hygiene and
appearance
I want it right
now.

13. Rkuko ds dkjd
 ckg;
 vkarfjd
 Lkkekftd
 laxBukRed

14. ckg; dkjd
• Physical Environment
• Social Interaction
• Organisational
• Major Life Events
• Daily Hassles

15. HkkSfrd
okrkoj.k
• dksykgy
• Rkst jks”kuh
• mPp rki
• Cakn txg

16. ikjLifjd esytksy
• vf”k’Vrk
• jksc@/kkSal
• nwljksa ds vkdzked O;ogkj
• nwljksa dk Mjkuk /kedkuk
I Am
The
Boss !

17. laxBukRed
• Rules
• Regulations
• Deadlines

18. Tkhou ds izeq[k
;k xaHkhj
?kVuk,sa
• tUe
• ekSr
• ukSdjh dk NwVuk
• ukSdjh esa rjDdh
• oSokfgd fLFkfr esa ifjorZu

19. vkarfjd dkjd
• Tkhou “kSyh
• Lo;a ds laca/k esa udkjkRed
fopkj
• Mind traps
• O;fDrRo ds fodkj

20. Tkhou “kSyh
• Caffeine
• vfunzk
• vfrHkkj dk;Z ;kstuk

21. Lo;a ds laca/k esa
udkjkRed fopkj
• fujk”kkoknh fopkj
• vkRe fuUnk
• vR;f/kd vkRefo”ys’k.k
I can’t do it.

22. One negative thought
leads to another………..
then another………..
then another …..
Pretty soon you have ruined your entire life

23. MIND TRAPS
• vO;ogkfjd vis{kk
• Pkhtksa dks O;fDrxr #i esa
ysuk
• fopkjksa dks ifjofrZr djus
dks vfuPNqd

24. O;fDrRo ds
fodkj
• Ikw.kZrkoknh (Perfectionists)
• dk;ksZUeknh (Workaholics)
Give me more
work Boss. I
can do it

25. Rkuko ds izdkj
• udkjkRed ruko
• ldkjkRed ruko
Stress Are of
Two
Types????

26. udkjkRed
ruko
udkjkRed ruko dbZ rjg dh
chekfj;kW tSls ljnnZ] ikpu ra= dh
leL;k,sa] vfunzk ,oa vYlj tSls
chekfj;ksa dks mRiUu djus esa
lgk;d gksrh gSA
;gh ruko tc yacs le; rd vR;f/kd
ek=k esa gks rc xaHkhj ekufld ,oa

27. ldkjkRed ruko
ruko dh ,d ldkjkRed igyw Hkh
gSA
;g vkidks vf/kd esgur ls dke
djus ds fy, izsfjr djrk gS vkSj
pqukSrhiw.kZ fLFkfr;ksa dks
I have kill the
stress

28. Rkuko lacaf/kr
chekfj;kWa
Rkuko dksbZ MkDVjh funku ugha
gS ijarq vxj ruko yacs le; rd jgs rks
dbZ xaHkhj jksx iSnk dj ldrs gSa
tSls
• Cardiovascular disease
• Immune system disease
• Asthma
• Diabetes

29. • Digestive disorders
• Skin complaints
• Headaches and migraines
• Depression

30. Rkuko dh otg D;k gS ,oa mls
dSls fu;af=r fd;k tk, vxj bldh
tkudkjh gks rks ge ruko ds
izHkko dks dkQh gn rd fu;af=r
dj ldrs gSaA

31. STRESS MANAGEMENT
PROGRAMME

32. Step-I: Identify your symptoms of stress
• Lack of enthusiasm
• Tiredness
• Lack of sleep
• Frustration at work
• Irritability or moodiness
• Withdrawal
• Negative feelings
• Inability to take decision

33. • Inefficiency
• Physical or emotional exhaustion
• Poor communication
• Forgetfulness
• Poor concentration
• Drinking or smoking more due to job
tensions
• Sense of dissatisfaction

34. Step II - Identify the source of your
job stress:
There could be various aspects of your job
which are particularly stressful to you.

35. 1. Lack of control:
a. Feel trapped with no options.
b. Unable to bring about changes for the
better.
c. Lack the authority to carry out certain
tasks.
d. Outside interference beyond your control.
e. Unable to solve problems assigned to you.

36. 2. Information gap:
a. Lack of adequate information to carry out
your tasks.
b. Not sure about your responsibilities.
c. Not appropriately qualified for certain tasks
you have to do.
d. Have no idea about how your performance
is.
e. No direct communication with superior/ boss

37. 3. Conflict:
a. You have to satisfy conflicting needs.
b. Disagree with your supervisor or colleagues.
c. Caught in the middle.
d. You can’t get what you need to complete.

38. 4. Feedback:
a. You don’t know how your
performance, is rated.
b. You don’t know if you are doing the
right thing.
c. You don’t know what your boss
thinks of your performance.
d. There is no relationship between
how you perform and the way you
are treated.

39. 5. Blocked Career:
a. No opportunities for growth or
advancement.
b. Highly critical boss.
c. Your work is not appreciated or
noticed.
d. You feel unaccepted by the people
you work with.

40. 6. Overload:
a. Too much to do in too little time.
b. Taking on too many responsibilities
simultaneously.
c. Job requirements infringe upon
personal life.
d. You have to work during breaks,
lunch or at home to complete the
work.

41. 7. Underload:
a. You have too little to do.
b. You feel overqualified for the
job.
c. The work is monotonous,
boring.
d. There are no challenges.
e. There is no contact with other
people at work.
How can I increase my productivity

42. 8. Environment:
a. Unpleasant work environment.
b. Dangerous working conditions.
c. Lack of privacy.
d. Noisy, disturbing environment.
e. Working in isolation.

43. 9. Conflict in values:
a. Your values are at odds with those of the
management.
b. You have to make unseemly
compromises.
c. Your family or friends do not respect the
work you do.
d. You do not approve of the ways of your
co-workers and supervisors.

44. Step III - Identify your responses to
specific stressors:
Stressor Feelings Thoughts Behaviour
Deadlines Anxious, ‘I’ll never Working
tense make it’ faster;
under
pressure
Tough Angry, ‘Nothing I Guess what
boss helpless do will he wants to
please him’ please him
better
Low Poor ‘I can’t go Complain,
salary motivation on like this’ crib

45. Step IV - Set goals to bring about a
change in dealing with stressors:
Changes can be brought about in three ways:
1. By changing the external stressor (quit for
a while, move into a quiet workplace, take
breaks in between, assert yourself with
your boss, use time management).

46. 2. By changing your thinking (change
attitude towards job, do not think about
your job at home, stop feeling
responsible for everything that goes
wrong at work).

47. 3. By changing your physical routine (take
walks, exercise, follow relaxation
techniques, ensure sufficient sleep and a
good diet).

48. Step V - Motivate yourself:
The ideal motivating force is self reward. Allot
specific rewards for every step you take towards
change.
It could be points that you could accumulate to be
exchanged for a material or social reward later.

49. Step VI - Change your
thinking:
• Make a realistic appraisal
• Repetition of coping
statements
• Do not blame yourself or
anybody else for your stress
• List your options for change

50. Step VII- Deal with relationships at work:
• Relationship with superiors
• Relationship with colleagues
• Relationship with subordinates

51. Step VIII – Negotiation
• Learning the fine art of negotiation
• Dealing with troublesome people
• Dealing with troublesome situations
artfully

52. • State the problem (your perception of
what the stress is).
• State how it makes you feel.
• State how it affects your work.
• State how both sides can gain positively
from your solution.

53. Step IX – Preventing stress at work
• Develop sensible, rational beliefs and attitudes
towards yourself, your job and job performance.
• Develop the requisite skills and behaviors to
enable you to do your job to the best of your
ability.

54. • Develop a good social support network, both
at work and with family and friends.
• Keep as physically healthy as you can
through a balanced diet, adequate sleep,
exercise, etc.
• Learn to relax.
• Learn to use leisure time constructively.

55. Step X- Time Management:
Symptoms of Poor Time Management
– Constant rushing
– Constant vacillation between unpleasant
choices.
– Constantly missed deadlines

56. – Not having breaks in between to rest
or relax.
– Feeling tired and listless leading to
non-productivity
– A sense of being overwhelmed by
work demands

57. Strategies for effective time management
– Plan and organize your time-table well in
advance
– Plan in terms of time rather than tasks
– Prioritize the tasks at hand and allow sufficient
time for each
– Do not simultaneously start a number of
demanding tasks

58. – Complete one task at a time before going to the
next
– Allow space/gap between projects to recover
physically and mentally
– Group similar tasks
– Intersperse dull jobs with interesting job and
tiring jobs with easier ones

59. – Allow time for the family and social commitments
– Have some time just for yourself each day
– Do the important tasks which demand time,
energy and concentration when you are feeling
fresh and energetic.
– Keep smaller tasks which do not require you to
be in optimal condition, for your less productive
time.

60. CONCLUSION
Hans Selve’s view “Stress is not necessarily
something bad – it all depends on how you
take it. The stress of exhilarating, creative
successful work is beneficial, while that of
failure, humiliation or infection is
detrimental.”

61. So, Start today!
Discover how you can thrive on
stress,
How it can make you,
Before it breaks you!

62. For further queries please contact:
• deepak29giri@yahoo.co.in
• Mob. No. 09334238982