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DR.PRASANNA KHATAWKAR 
M.B.B.S., D.P.M., F.A.G.E., D.N.B (Psychiatry) 
Consultant Psychiatrist 
Solapur 
Mobile No. 932 681 30 48
24
365
“Stress is the nonspecific response of the body to any demand made 
upon it” — Hans Selye, MD 
The concept of Stress entered psychological & 
medical vocabularies from engineering with Hans 
Selye's work in 1950's 
Stress is an environmental pressure, strain is its 
effect on something or someone
Stress is a fact of life, a universal condition, and 
therefore unavoidable 
If we cannot eliminate stress, how can we come to 
terms with it?
No stress: promotes Stagnation — no challenge, no spur to 
action, no adaptation 
Prostress (or “eustress”): promotes Growth — 
pleasant, challenging exciting conditions that offer fulfillment and 
arousal without the harmful consequences of negative stress. 
Distress: Negatively perceived event or trigger that promotes 
upset, suffering, illness — at the extreme it can lead to psychosis, 
even death
Stress runs along a continuum from None to Total — neither 
extreme is healthy 
Stagnation Growth Death
The Distress Reaction 
1. Outpouring of adrenaline and other hormones 
2. "Fight or flight" response 
3. Impacts health by modulating rate of cellular aging 
4. Increase in heart rate & blood pressure 
5. Faster breathing 
6. Muscle tension 
7. Increased alertness and sensory sensitivity 
8. Increased blood flow to brain, heart and muscles 
9. Decreased blood flow to skin, digestive tract, kidneys and liver 
10. Increase in blood sugar, fats and cholesterol
 Physical: 
Symptoms of Distress 
◦ Fatigue, headaches, insomnia, muscle aches/stiffness, heart 
palpitations, chest pains, abdominal cramps, nausea, trembling, 
flushing, sweating, frequent colds 
 MeNtal: 
◦ Decreased concentration and memory, indecisiveness, racing 
thoughts, confusion, loss of humor 
 eMotioNal: 
◦ Anger (short temper, irritability, impatience), Anxiety (nervousness, 
worry, fear), Sadness (grief, anguish, depression) 
 Behavioral: 
◦ Pacing, fidgeting, nervous habits, increased eating, smoking, drinking 
or drug abuse, crying, yelling, swearing, throwing things
 exterNal: 
Sources of Distress 
◦ Physical Environment: noise, heat, bright lights, traffic 
◦ Social: rudeness, bossiness, aggression 
◦ Organizational: rules/regulations, red tape, deadlines, dysfunction 
◦ Major life events: births, deaths, weddings, job loss, promotion 
◦ Daily hassles: commuting, mechanical breakdowns, misplaced keys 
 iNterNal: 
◦ Lifestyle choices: caffeine, lack of sleep, overloaded schedule 
◦ Negative self-talk: pessimistic thinking, self-criticism, over-analyzing 
◦ Mind traps: unrealistic expectations, black-or-white thinking, over-personalizing, 
rigid standards 
◦ Personality traits: perfectionism, workaholism, people-pleaser, “Type 
A”
PANIC DISORDER 
PHOBIAS
 FEARFULNESS 
 BREATHING DIFFICULTY 
 RACING HEART 
 SWEATING 
 TREMLOUSNESS 
 FEAR THAT SOMETHING MAY GO WRONG 
 ABDOMINAL DISCOMFORT 
 ----------MANY MANY MORE
 FAMILIAL PROBLEM 
 WORK RELATED STRESS 
 WORRIES OF VARIOUS THINGS 
 PERFORMANCE ANXIETY 
 COMORBID ILLNESS 
 --OR-----
WITHOUT ANY 
REASON!!!
ITZ ALL 
IN YOUR 
MIND!!!
ANY PROBLEM IS 
AS BIG AS THE 
IMPORTANCE 
U 
ATTACH TO IT
U 
CAN 
LEARN TO CONTROL 
YOUR MIND
 WRITE DOWN 
- ALL SITUATIONS / REASONS 
WHICH PRODUCE ANXIETY 
- YOUR OWN GOALS 
 ACKNOWLEDGE 
IDENTIFY YOUR RESOURCES 
PLAN YOUR STRATEGY 
REALISTIC APPROACH 
GOAL DIRECTED EFFORTS
Lifestyle Changes 
1. Decrease or discontinue caffeine 
2. Regular exercise 
3. Relaxation/Meditation 
4. Sufficient Sleep 
5. Time-outs and Leisure (pacing & work/leisure balance) 
6. Realistic expectations 
7. Reframing/Reinterpreting stressful situations 
8. Belief/Value systems 
9. Ventilation/Support system 
10. Humor 
11. Balanced diet
 Breathing Exercises 
 Meditation 
 Guided Imagery 
 Visualizations 
 Self-hypnosis 
 Progressive Muscle Relaxation 
 Music 
 Yoga
Situational Changes 
1. Time and money management 
2. Practicing healthy assertiveness in social 
relationships 
3. Creative Problem-solving 
4. Consider leaving a job or relationship that 
has become unsustainable or destructive
Cognitive Changes 
1. See problems as opportunities 
2. Refute negative thoughts 
3. Focus on the positives 
4. Take the long-term view
 Avoiding ‘burnouts’ 
 Introspection 
 Only work till you enjoy it 
 Avoid comparisons 
 Knowing ones own limitations 
 Avoid getting carried away 
 Whom are you trying to satisfy ?! 
 Understand that you and everybody around are 
going to have your share of success and failure.
 The other students around are there only for short 
duration, so don’t worry much about them 
 Your competition is not with your classmates , but 
with thousands of students appearing for the exam 
from many institutions around 
 Having good students in the class is in-fact 
beneficial 
 Aim at improving your own earlier performance 
 Study throughout the year, not only during exam 
period
 Make realistic time-tables 
 Don’t loose the steam after performing well in 
preparatory exam 
 Adjust sleep-wake schedule as per your exam paper 
timings 
 REMEMBER – THERE IS NO ALTERNATIVE TO 
STUDING HARD !!
 JPMR 
 CYCLIC RELAXATION 
 VISUAL IMAGERY 
 SELF – SUGGESTIONS 
 SELF MOTIVATING SENTENCES 
 COMBINING ABOVE WITH TRUE PRAYERS
 THERE ARE MANY OTHER TECHNIQUES ALSO 
 MUSIC , PAINTING, DANCE ETC.
 EFFECTIVE MEDICINES ARE AVAILABLE 
 NEEDED FOR ONLY A SHORT DURATION
JPMR
 FOR NEXT FEW MINUTES 
- STOP ASKING QUESTIONS 
- JUST OBEY COMMANDS 
- TELL YOURSELF ‘NOT 
NOW, LATER!!!’
CCYYCCLLIICC 
RREELLAAXXAATTIIOONN
VVIISSUUAALL 
IIMMAAGGEERRYY
SSEELLFF –– SSUUGGGGEESSTTIIOONNSS
SSEELLFF MMOOTTIIVVAATTIINNGG 
SSEENNTTEENNCCEESS
CCOOMMBBIINNIINNGG AABBOOVVEE 
WWIITTHH TTRRUUEE PPRRAAYYEERRSS
 5 TO 7 MINUTES DAILY FOR JPMR 
 5 TO 7 MINUTES DAILY FOR PRAYERS AND 
GUIDED IMAGERY 
 5 TO 7 MINUTES FOR PLANNING YOUR DAY AFTER 
DOING ABOVE THINGS
BELIEF
A FAIRLY GOOD 
CHANCE THAT YOU 
MAY SUCCED!!!!
Visit us
THANK YOU

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STUDENT STRESS MANAGMENT

  • 1. DR.PRASANNA KHATAWKAR M.B.B.S., D.P.M., F.A.G.E., D.N.B (Psychiatry) Consultant Psychiatrist Solapur Mobile No. 932 681 30 48
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  • 3. 365
  • 4.
  • 5. “Stress is the nonspecific response of the body to any demand made upon it” — Hans Selye, MD The concept of Stress entered psychological & medical vocabularies from engineering with Hans Selye's work in 1950's Stress is an environmental pressure, strain is its effect on something or someone
  • 6. Stress is a fact of life, a universal condition, and therefore unavoidable If we cannot eliminate stress, how can we come to terms with it?
  • 7. No stress: promotes Stagnation — no challenge, no spur to action, no adaptation Prostress (or “eustress”): promotes Growth — pleasant, challenging exciting conditions that offer fulfillment and arousal without the harmful consequences of negative stress. Distress: Negatively perceived event or trigger that promotes upset, suffering, illness — at the extreme it can lead to psychosis, even death
  • 8. Stress runs along a continuum from None to Total — neither extreme is healthy Stagnation Growth Death
  • 9. The Distress Reaction 1. Outpouring of adrenaline and other hormones 2. "Fight or flight" response 3. Impacts health by modulating rate of cellular aging 4. Increase in heart rate & blood pressure 5. Faster breathing 6. Muscle tension 7. Increased alertness and sensory sensitivity 8. Increased blood flow to brain, heart and muscles 9. Decreased blood flow to skin, digestive tract, kidneys and liver 10. Increase in blood sugar, fats and cholesterol
  • 10.  Physical: Symptoms of Distress ◦ Fatigue, headaches, insomnia, muscle aches/stiffness, heart palpitations, chest pains, abdominal cramps, nausea, trembling, flushing, sweating, frequent colds  MeNtal: ◦ Decreased concentration and memory, indecisiveness, racing thoughts, confusion, loss of humor  eMotioNal: ◦ Anger (short temper, irritability, impatience), Anxiety (nervousness, worry, fear), Sadness (grief, anguish, depression)  Behavioral: ◦ Pacing, fidgeting, nervous habits, increased eating, smoking, drinking or drug abuse, crying, yelling, swearing, throwing things
  • 11.  exterNal: Sources of Distress ◦ Physical Environment: noise, heat, bright lights, traffic ◦ Social: rudeness, bossiness, aggression ◦ Organizational: rules/regulations, red tape, deadlines, dysfunction ◦ Major life events: births, deaths, weddings, job loss, promotion ◦ Daily hassles: commuting, mechanical breakdowns, misplaced keys  iNterNal: ◦ Lifestyle choices: caffeine, lack of sleep, overloaded schedule ◦ Negative self-talk: pessimistic thinking, self-criticism, over-analyzing ◦ Mind traps: unrealistic expectations, black-or-white thinking, over-personalizing, rigid standards ◦ Personality traits: perfectionism, workaholism, people-pleaser, “Type A”
  • 13.  FEARFULNESS  BREATHING DIFFICULTY  RACING HEART  SWEATING  TREMLOUSNESS  FEAR THAT SOMETHING MAY GO WRONG  ABDOMINAL DISCOMFORT  ----------MANY MANY MORE
  • 14.  FAMILIAL PROBLEM  WORK RELATED STRESS  WORRIES OF VARIOUS THINGS  PERFORMANCE ANXIETY  COMORBID ILLNESS  --OR-----
  • 16.
  • 17. ITZ ALL IN YOUR MIND!!!
  • 18. ANY PROBLEM IS AS BIG AS THE IMPORTANCE U ATTACH TO IT
  • 19. U CAN LEARN TO CONTROL YOUR MIND
  • 20.  WRITE DOWN - ALL SITUATIONS / REASONS WHICH PRODUCE ANXIETY - YOUR OWN GOALS  ACKNOWLEDGE IDENTIFY YOUR RESOURCES PLAN YOUR STRATEGY REALISTIC APPROACH GOAL DIRECTED EFFORTS
  • 21. Lifestyle Changes 1. Decrease or discontinue caffeine 2. Regular exercise 3. Relaxation/Meditation 4. Sufficient Sleep 5. Time-outs and Leisure (pacing & work/leisure balance) 6. Realistic expectations 7. Reframing/Reinterpreting stressful situations 8. Belief/Value systems 9. Ventilation/Support system 10. Humor 11. Balanced diet
  • 22.  Breathing Exercises  Meditation  Guided Imagery  Visualizations  Self-hypnosis  Progressive Muscle Relaxation  Music  Yoga
  • 23. Situational Changes 1. Time and money management 2. Practicing healthy assertiveness in social relationships 3. Creative Problem-solving 4. Consider leaving a job or relationship that has become unsustainable or destructive
  • 24. Cognitive Changes 1. See problems as opportunities 2. Refute negative thoughts 3. Focus on the positives 4. Take the long-term view
  • 25.  Avoiding ‘burnouts’  Introspection  Only work till you enjoy it  Avoid comparisons  Knowing ones own limitations  Avoid getting carried away  Whom are you trying to satisfy ?!  Understand that you and everybody around are going to have your share of success and failure.
  • 26.  The other students around are there only for short duration, so don’t worry much about them  Your competition is not with your classmates , but with thousands of students appearing for the exam from many institutions around  Having good students in the class is in-fact beneficial  Aim at improving your own earlier performance  Study throughout the year, not only during exam period
  • 27.  Make realistic time-tables  Don’t loose the steam after performing well in preparatory exam  Adjust sleep-wake schedule as per your exam paper timings  REMEMBER – THERE IS NO ALTERNATIVE TO STUDING HARD !!
  • 28.  JPMR  CYCLIC RELAXATION  VISUAL IMAGERY  SELF – SUGGESTIONS  SELF MOTIVATING SENTENCES  COMBINING ABOVE WITH TRUE PRAYERS
  • 29.  THERE ARE MANY OTHER TECHNIQUES ALSO  MUSIC , PAINTING, DANCE ETC.
  • 30.  EFFECTIVE MEDICINES ARE AVAILABLE  NEEDED FOR ONLY A SHORT DURATION
  • 31. JPMR
  • 32.  FOR NEXT FEW MINUTES - STOP ASKING QUESTIONS - JUST OBEY COMMANDS - TELL YOURSELF ‘NOT NOW, LATER!!!’
  • 37. CCOOMMBBIINNIINNGG AABBOOVVEE WWIITTHH TTRRUUEE PPRRAAYYEERRSS
  • 38.  5 TO 7 MINUTES DAILY FOR JPMR  5 TO 7 MINUTES DAILY FOR PRAYERS AND GUIDED IMAGERY  5 TO 7 MINUTES FOR PLANNING YOUR DAY AFTER DOING ABOVE THINGS
  • 40. A FAIRLY GOOD CHANCE THAT YOU MAY SUCCED!!!!
  • 41.

Editor's Notes

  1. THIS IS LIKE CLIMBING FEW STAIRS TO REACH A SPECIFIC FLOOR,AND THEN GOING TOWARDS YOUR OWN SPECIFIC DESTINATION.