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Stress management
Dr. Vasuprada KarticNAC Batch IX
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Stress ManagementStress Management
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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).
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LEVELS OF STRESS
the positive and the negative
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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.
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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.
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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 rateRespiratory - increased respirationSkin - decreased temperatureHormonal - 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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EXAMPLESBehavior 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, delusions.
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RESISTANCE STAGE MORE EXAMPLES
Emotional indicators include: tearfulness fear anxiety panic guilt agitation depression overwhelmed.
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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, Irritable bowel syndrome, generalized fatigue.
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Non fulfillment of Basic physical needs…
• Food • Shelter• Clothing • Sleep • Rest
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Biorhythms
• Sleep wake rhythm which is mostly dependent on light cues and tiredness since last sleep
• Increased body temperature wakes us up
• Pulse rate at 72 per minute. Inhaling increases and exhaling decreases, while maintaining the average
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Disrupted rhythms
• Night shift workers/changing shifts(like your work)
• Unpredictable timings• Frequent travellers across
timezones
Internal clocks can only adapt very little to these demands
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Result of these disruptions
• Lower alertness and performance• Increased/decreased sleep• Loss of rhythm/ untimely rhythmLeading toMental, physical and emotional health
problems
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Specific psychological stressors
• Loss of contact• Loss of individual freedom• Feeling of loneliness and family
worries• Comparison with counterparts• Relationship with superiors and
colleagues• Emotional deprivation
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S A S Os and stress
• As bad as a major combat• Hostile conditions and/or civilians • Threats hard to recognize• Boredom, no privacy and restricted
movement.
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STRESS RATING SCALEThe following are events that occur in the life of a college student. Place a check in the left-hand column for each of those events that has happened to you during the
last 12 months.
___ Death of a close family member - 100 points
____ Jail term - 80 points
____ Final year or first year in college - 63 points
____ Pregnancy (to you or caused by your) - 60 points
____ Severe personal illness or injury - 53 points
____ Marriage - 50 points
____ Any interpersonal problems - 45 points
____ Financial difficulties - 40 points
____ Death of a close friend - 40 points
____ Arguments with your roommate (more than every other day) - 40 points
____ Major disagreements with your family - 40 points’
____ Major change in personal habits - 30 points
____ Change in living environment - 30 points
____ Beginning or ending a job - 30 points
____Problems with your boss or professor - 25 points
____ Outstanding personal achievement - 25 points
____ Failure in some course - 25 points
____ Final exams - 20 points
____ Increased or decreased dating - 20 points
____ Changes in working conditions - 20 points
____ Change in your major
____ Change in your sleeping habits - 18 points
____ Several-day vacation - 15 points
____ Change in eating habits - 15 points
____ Family reunion - 15 points
____ Change in recreational activities - 15 points
____ Minor illness or injury - 15 points
____ Minor violations of the law - 11 points
Score: _________________
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• ___ Death of a close family member - 100 points
• ____ Jail term - 80 points
• ____ Final year or first year in college - 63 points
• ____ Pregnancy (to you or caused by you) - 60 points
• ____ Severe personal illness or injury - 53 points
• ____ Marriage - 50 points
• ____ Any interpersonal problems - 45 points
• ____ Financial difficulties - 40 points
• ____ Death of a close friend - 40 points
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• Arguments with your roommate (more than every other day) - 40 points
• ____ Major disagreements with your family - 40 points’• ____ Major change in personal habits - 30 points
• ____ Change in living environment - 30 points
• ____ Beginning or ending a job - 30 points
• ____Problems with your boss or professor - 25 points
• ____ Outstanding personal achievement - 25 points
• ____ Failure in some course - 25 points
• ____ Final exams - 20 points
• ____ Increased or decreased dating - 20 points
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• Changes in working conditions - 20 points
• ____ Change in your major habits- 20 points
• ____ Change in your sleeping habits - 18 points
• ____ Several-day vacation - 15 points
• ____ Change in eating habits - 15 points
• ____ Family reunion - 15 points
• ____ Change in recreational activities - 15 points
• ____ Minor illness or injury - 15 points
• ____ Minor violations of the law - 11 points
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INTERPRETING YOUR SCORE
Less than 150 points : relatively low stress level in relation to life events 150 - 300 points : borderline range Greater than 300 points : high stress in relation to life events
Note: From Girdano, D.A., Everly, G. S., Jr., & Dusek, D. E. (1990). Controlling stress and tension (3rd edition), ENnglewood Cliffs, NJ: Prentice Hall.
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I’M IN CONTROL - DISTRESS RELIEF STRATEGIES
Feeling good about yourselves can be an effective buffer against stress. Eliminate unnecessary worries.
Most worries are either passed on to us by another or conjured up in our imagination.
GET PHYSICAL
1. Relax neck and shoulders
2. Take a stretch
3. Get a massage
4. Exercise
GET MENTAL
5. Count to 10
6. Control your thoughts
7. Fantasize
8. Congratulate yourself
9. Ignore the problem if appropriate, after evaluation
10. Perform self maintenance
11. Talk to a counselor
GET SPIRITUAL
12. Meditate
13. Pray
14. Remember your purpose
USE YOUR BODY AND MIND TOGETHER
15. Take a break
16. Get hug therapy
17. Try progressive relaxation
18. Try yoga
19. Try aroma therapy
20. Laugh
DEVELOP NEW SKILLS
21. Prioritize daily tasks
22. Learn something
23. Practice a hobby
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Relaxation helps in..
• Recharge yourself • Increases ability to control reactions• Refocussing on the job needs• Helps one get to sleep• Rebuild social relationships
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Some Strategies
• Feeling good about yourselves can be an effective buffer against stress. Eliminate unnecessary worries.
• Most worries are either passed on to us by another or conjured up in our imagination.
• GET PHYSICAL
• 1. Relax neck and shoulders
• 2. Take a stretch
• 3. Get a massage
• 4. Exercise
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• GET MENTAL• 5. Count to 10• 6. Control your thoughts• 7. Fantasize• 8. Congratulate yourself• 9. Ignore the problem if appropriate, after
evaluation• 10. Perform self maintenance• 11. Talk to a counselor
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• GET SPIRITUAL• 12. Meditate• 13. Pray• 14. Remember your purpose
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• USE YOUR BODY AND MIND TOGETHER• 15. connect with nature in a positive
way• 16. Get hug therapy• 17. Try progressive relaxation• 18. Try yoga• 19. Try aroma therapy• 20. Laugh
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• DEVELOP NEW SKILLS• 21. Prioritize daily tasks• 22. Learn something• 23. Practice a hobby
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Thank you