stress and its management
TRANSCRIPT
STRESS AND ITS MANAGEMENT
By: Mr. Vinodkumar PatilAssc ProfBLDEAShri B M Patil Institute Of Nursing SciencesVijayapurKarnataka
Introduction
Modern life is full of hassles, deadlines,frustrations, and demands.
For many people, stress is so common place thatit has become a way of life.
Stress isn’t always bad. In small doses, it can helpyou perform under pressure and motivate you todo your best.
But when you’re constantly running inemergency mode, your mind and body pay theprice.
BRIEF HISTORY
In the 1920s and 1930s,the term wasoccasionally being used in biological andpsychological circles to refer to a mentalstrain, unwelcome happening, or, moremedically, a harmful environmental agentthat could cause
CONCEPT OF STRESS
Stress is a complex phenomenon. It is verysubjective experience.
What may be challenge for one will be astressor for another.
It depends largely on backgroundexperiences, temperament andenvironmental conditions.
Stress is the term often used to describedistress, fatigue and feelings of not beingable to cope.
Conti…
The term stress has been derived from theLatin word ‘stringer’ which means to drawtight.
The term was used to refer the hardship,strain, adversity or affiction.
Definition of stress
Stress is defined as the body’s response tosituations that pose demands, constraints oropportunities,
Stress is defined as an individual’s reaction toany change that requires an adjustment orresponse, which can be physical, mental, oremotional
Stress may be defined as real or interpretedthreat to the physiological or psychologicaland/or behavioral response
KINDS OF STRESS
Acute stress is experienced in response to animmediate perceived threat, either physical,emotional or psychological.
During an acute stress response, theautonomic nervous system is activated andthe body experiences increased levels ofcortisol, adrenalin and other hormones thatproduce an increased heart rate, quickenedbreathing rate, and higher blood pressure.
Preparing the body to fight or run away.
Episodic stress
Acute stress that is suffered too frequently iscalled episodic stress.
Episodic stress is also typically observed inpeople with “Type A” personality, whichinvolves being overly competitive,aggressive, demanding and sometimes tenseand hostile.
Because of this, The symptoms of episodicstress are found in Type A persons.
Chronic stress
Chronic stress is the total opposite of acutestress; it’s not exciting and thrilling, butdangerous and unhealthy.
This type of stress is brought about by long-term exposure to stressors
Serious illnesses like stroke, heart attack,cancer, and psychological problems such asclinical depression and post-traumaticdisorder can originate from chronic stress.
LEVELS OF STRESS
EUSTRESS
Stress resulting from pleasant events or conditions is called eustress.
Eustress can be defined as a pleasant or curative stress. We can't always avoid stress, in fact, sometimes we don't want to.
Often, it is controlled stress that gives us our competitive edge in performance related activities like athletics, giving a speech, or acting
DISTRESS
Stress resulting from unpleasant events or conditions is called distress.
Bad stress
If a stimulus we react to is negative, we are actually feeling “distress” though we label it as stress. e. g. death of a close friend.
Acute stress
Chronic stress
Stress Warning Signs and Symptoms
Cognitive Symptoms
Memory problems
Inability to concentrate
Poor judgment
Seeing only the negative
Anxious or racing thoughts
Constant worrying
Emotional Symptoms
Moodiness
Irritability or short temper
Agitation, inability to relax
Feeling overwhelmed
Sense of loneliness and isolation
Depression or general unhappiness
Physical Symptoms
Aches and pains
Diarrhoea or constipation
Nausea, dizziness
Chest pain, rapid heartbeat
Loss of sex drive
Frequent colds
Behavioral Symptoms
Eating more or less
Sleeping too much or too little
Isolating yourself from others
Procrastinating or neglecting responsibilities
Using alcohol, cigarettes, or drugs to relax
Nervous habits (e.g. nail biting, pacing)
Causes of stress
The situations and pressures that cause stressare known as stressors.
A stressor is any stimulus which evokes astress response. Stressors may be real orimagined, internal or external.
The overall impact of a stressor will dependon its characteristics and the characteristicsof those who have been affected.
EXAMPLES OF STRESSORS
External stressors
Internal stressors
Occupational stressors
Developmental stressors
Situational stressors
EXTERNAL STRESSORS
Physical environment-Noise, bright lights, heat,confined spaces
Social(interaction with people)-rudeness,bossiness or aggressiveness on the part ofsomeone else.
Organizational-Rules, regulations, deadlines
Major life events –Death of a close familymember, loss of job, promotion, new baby.
Daily hassles-Misplacing keys, mechanicalbreakdowns
INTERNAL STRESSORS
Lifestyle choices-Not enough sleep, overloaded schedule.
Negative self –talk, pessimistic thinking, self-criticism, over analyzing
Mind traps-Unrealistic expectations, taking things personally, exaggeration, rigid thinking.
Stressful personality traits Perfectionist, workaholic, pleaser.
OCCUPATIONAL STRESSORS
Having no participation in decisions that affect one’sresponsibilities
Unreasonable demands for performance. Lack of effective communication and conflict
resolution methods among workers and employers Lack of job security. Working for long hours. Excessive time spent away from home and family. Office politics and conflicts between workers. Wages not commensurate with levels of
responsibility.
DEVELOPMENTAL STRESSORS:
CHILD Beginning of school
Establishing peer relationships and adjustments
Coping with peer-compitation
ADOLESCENT Accepting changing physical changes and
developing relationships
Achieving independence
Choosing a career
Conti…
YOUNG ADULT Getting married Leaving home Managing a home Getting started in an occupation Continuing one education Rearing children
MIDDLE ADULT Accepting physical changes of aging Maintaining social status and standards of living Helping teenage children to become independent Adjusting to aging parents
Conti…
OLDER ADULTS
Accepting decreasing physical abilities and health
Accepting changes in residence
Adjusting to retirement and reduced income
Adjusting to death of spouse and friends
SITUATIONAL STRESSORS
Examples:
Death of a family member
Marriage or divorce
Birth of a child
New job
Illness
Common external causes of stress
Major life changes
Work or school
Relationship difficulties
Financial problems
Being too busy
Children and family
Common internal causes of stress
Chronic worry
Pessimism
Negative self-talk
Unrealistic expectations/Perfectionism
Rigid thinking, lack of flexibility
All-or-nothing attitude
Below is a list of some stressful occupations and the occupational stress rating associated with them:
Doctor 6.8%
Nurse 6.5%
Fireman 6.3%
Paramedic 6.3%
Teacher 6.2%
Hans Selye's Model of Stress
Stressors like heat, pain, toxins, viruses, cause the body to respond with a fight-or-flight response.
Stress consists of physiological reactions that occur in three stages:
Alarm Phase
Resistance Phase
Exhaustion Phase
Alarm Phase
Upon encountering a stressor, body reactswith “fight-or-flight” response andsympathetic nervous system is activated.
Hormones such as cortisol and adrenalinreleased into the bloodstream to meet thethreat or danger.
The body’s resources now mobilized.
Resistance Phase
Parasympathetic nervous system returnsmany physiological functions to normal levelswhile body focuses resources against thestressor.
Blood glucose levels remain high, cortisol andadrenalin continue to circulate at elevatedlevels, but outward appearance of organismseems normal.
Increase HR, BP, breathing
Body remains on red alert.
Exhaustion Phase
If stressor continues beyond body’s capacity, organism exhausts resources and becomes susceptible to disease and death.
Burnout
A psychological process resulting from work stress that results in:
Emotional exhaustion
Depersonalization
Feelings of decreased accomplishment
INDICATORS OF BURNOUT:
Emotional
Exhaustion
Depersonalization Low Personal
Accomplishment
Feel drained by work Have become
calloused by job
Cannot deal with
problems effectively
Feel fatigued in the
morning
Treat others like
objects
Do not have a
positive influence on
others
Frustrated Do not care what
happens to other
people
Cannot understand
others’ problems or
identify with them
Do not want to work
with other people
Feel other people
blame you
No longer feel
exhilarated by your
job
STRESS MANAGEMENT
Strategies may be categorised as:
INDIVIDUAL STRATERGIES
ORGANISATIONAL STRATEGIES
INDIVIDUAL STRATERGIES
Biofeedback: Biofeedback is the process ofgaining greater awareness of manyphysiological functions primarily usinginstruments that provide information on theactivity of those same systems, with a goal ofbeing able to manipulate them at will. Someof the processes that can be controlledinclude brainwaves, muscle tone, skinconductance, heart rate and pain perception.
Conti…
Biofeedback may be used to improve health,performance, and the physiological changeswhich often occur in conjunction with changes tothoughts, emotions, and behaviour.
Eventually, these changes may be maintainedwithout the use of extra equipment, even thoughno equipment is necessarily required to practicebiofeedback actually.
Biofeedback has been found to be effective forthe treatment of headaches and migraines.
Time management
Time management is the act or process ofplanning and exercising conscious controlover the amount of time spent on specificactivities, especially to increase effectiveness,efficiency or productivity.
A time management system is a designedcombination of processes, tools, techniques,and methods.