The document discusses stress, defining it as the body's response to demands placed upon it. It describes stress as the "wear and tear" the body experiences when coping with environmental changes. The document outlines various types and causes of stress, including external stressors like work pressure and major life events, and internal stressors like negative self-talk. It also discusses the body's physiological response to stress through stages like alarm and resistance. Finally, it provides strategies for managing stress, such as changing one's thinking, adopting a balanced lifestyle, and using relaxation techniques.

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STRESS
MANAGEMENT
Gaurav Kumar
(Apagen Solutions Pvt. Ltd.)

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WHAT IS STRESS ? 1/2
Stress is the “wear and tear” our mind and body
experiences as we attempt to cope with the
continuously changing environment
I HATE THIS

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The non-specific response of the body to any
demand made upon it
WHAT IS STRESS ? 2/2

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Equation
S = P > R
Stress occurs when the pressure is greater than the
resource

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STRESS FEELINGS
 Worry
 Tense
 Tired
 Frightened
 Depressed
 Anxious
 Anger
Hey when
will this stop?

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Physical Stress: It is most common in human
beings caused by heavy work pressure or illness,
(no time to relax) which prevents us to work up
to our potential.
Concept of Stress 1/2

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Psychological Stress: There are several reasons
associated with psychological stress like family
problems, strenuous relationship at work place,
monotony in job, role ambiguity and conflict, less
wages and benefits, emotional break up etc.
Concept of Stress 2/2

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What causes stress?

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Stressors
They are defined as the external demands of life or
the internal attitudes and thoughts that require an
individual to adapt ….

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TYPES OF STRESSORS
 External
 Internal

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EXTERNAL STRESSORS
 Physical Environment
 Social Interaction
 Organisational
 Major Life Events
 Daily Hassles
Who has made this?

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INTERNAL STRESSORS
 Lifestyle choices
 Negative self - talk
 Mind traps
 Personality traits

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Types of Stress 1/2
Eustress
Healthy essential stress produced, for example, by
joy, or by any other kind of positive impulse,
sensible recreational activities, sports, hobbies etc.
The word eu is derived from Greek which means
good. Therefore Eustress in literary sense means
good stress.

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Distress
It is synonymous with morbidness, stress
that has to be controlled e.g. continuous
mental or physical strain of any kind, anger,
frustration and states of tension seemingly
without hope.
Types of Stress 2/2

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The Stress Response
1930’s
Dr. Hans Selye Dr. Walter Cannon
‘Flight or Fight Response’

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Stages of stress

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ALARM STAGE
As you begin to experience a stressful event or
perceive something to be stressful psychological
changes occur in your body. This experience or
perception disrupts your body’s normal balance
and immediately your body begins to respond to
the stressor(s) as effectively as possible.

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EXAMPLES
 Cardiac - increased heart rate
 Respiratory - increased respiration
 Skin - decreased temperature
 Hormonal - increased stimulation of
adrenal genes which produce an adrenal
rush.

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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.
Your friends, family or co-workers may notice
changes in you before you do so it is important
to examine their feedback to make sure you do
not reach overload.

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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.

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

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EXAMPLES
Digestive disorders, withdrawal, headaches,
tension, insomnia, loss of temper.

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SYMPTOMS OF STRESS
 Physical symptoms
 Mental symptoms
 Behavioural symptoms
 Emotional symptoms
I am tired

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PHYSICAL SYMPTOMS
 Sleep pattern changes
 Fatigue
 Digestion changes
 Headaches
 Aches and pains
 Infections
 Indigestion
 Dizziness
 Fainting
 Sweating & trembling
 Tingling hands & feet
 Breathlessness
 Palpitations
 Missed heartbeats

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MENTAL SYMPTOMS
 Lack of concentration
 Memory lapses
 Difficulty in making decisions
 Confusion
 Disorientation
 Panic attacks
I can’t remember
Where is the file?

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BEHAVIOURAL SYMPTOMS
 Appetite changes - too
much or too little
 Eating disorders
 Increased intake of
alcohol & other drugs
 Increased smoking
 Restlessness
 Fidgeting
 Nail biting

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EMOTIONAL SYMPTOMS
 Depression
 Impatience
 Fits of rage
 Tearfulness
 Deterioration of personal hygiene and
appearance
Nothing is
right

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Optimal Level of Stress
Everyone is different, with unique
perceptions of, and reactions to, events.
There is no single level of stress that is
optimal for all people. Some are more
sensitive owing to experiences in childhood,
the influence of teachers, parents and
religion etc.

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What to do with stress?

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STRESS CONTROL
A B C STRATEGY

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ABC STRATEGY 1/3
A = AWARENESS
What causes you stress?
How do you react?

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ABC STRATEGY 2/3
B = BALANCE
There is a fine line between positive / negative
stress
How much can you cope with before it
becomes negative ?

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ABC STRATEGY 3/3
C = CONTROL
What can you do to help yourself combat the
negative effects of stress ?

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Stress Management Techniques
 Change your thinking
 Change your behaviour
 Change your lifestyle

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Alternatives
 Conventional Medicine
 Counselling & psychotherapy
 Relaxation
 Meditation
 Massage
 Yoga
 Music
 Movies
 Long drive
 Gardening
 Reiki
 Anger Management
 Time Management
 Money Management
 Many more………….

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Remember
“Stress is minimal among those
who look upon problems as
opportunities to overcome
adversity and to gain new
experience”

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Wish you a stress free life…
www.apagen.com