stress management 1ssn
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STRESSMANAGEMENT
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Important questions :
Hows your life going?
Are you enjoying your life?
Are you making as much money as you
want?
Are you having enough fun/leisure?
Are you getting what you want from life?
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DO WE EXERCISE THE RIGHT
CHOICE?
Every day, I can CHOOSE to behappy or sad, stressed or relaxed,
etc.If things are getting hectic I askmyself, "What can I do about it
today, right now?"
Sometimes, the answer is"nothing." When that happens, Ijust try to go on about the
business of taking care of what I
CAN do, today, right now.
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WHAT IS STRESS?
"Stress occurs when the
pressures upon us exceed our
resources to cope with thosepressures."
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WHAT IS STRESS? External events could be
Job and the environment task,colleagues,policies, and the environment itself.
Socio- cultural context of ones life
Internal drive
- encompasses things that are intimate andpersonal like values, health,abilities etc.
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The four basic variations of
stress
Overstress
(hyperstress)
stressGood stress
(eustress)
Understress
hypostress
Bad stress
(distress)
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Signs of Stress Physical Symptoms may include:
Chest PainsExcessive tirednessHeadachesFrequent colds and minor ailmentsPalpitationsInsomniaMuscular aches
NauseaSweatingDizziness
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Signs of StressEmotional Symptoms may include:AngerAnxietyDepressionIrrational fearsMood swingsGuiltIrritability
PessimismResentmentFeeling of powerlessness and lack of control
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Signs of Stress
Behavioural Symptoms may include:
Crying
Excessive consumption of alcoholFidgeting
Lashing out at others
Smoking
Swearing
Shouting
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Signs of Stress
Mental Symptoms may include:
Poor memory and concentration
Confusion
Loss of sense of humour
Incessant negative thoughts
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THE NATURE OF STRESS
OPTIMAL STRESS
UNDERLOAD OVERLOAD
LOW HIGHLEVEL OF STRESS
Boredom;
Apathy
Poor Morale
OptimalPerformance
Tense:mistakes
Irritable
Low SelfEsteem
POOR
GOOD
LEVEL
OF
PERFORMANCE
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PHYSIOLOGICAL EFFECTS: Digestion slows blood directed to the muscles
and the brain.
Breathing gets faster.
Heart speeds up- BP soars- heart pounding
Perspiration increases burns more energy
Muscles tense stiff back and neck
Sugars and fats pour into the blood stream increased strength and energy
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"The stress response of the body issomewhat like an airplane readying for
take-off. Virtually all systems (eg, theheart and blood vessels, the immunesystem, the lungs, the digestive system,
the sensory organs, and brain) aremodified to meet the perceived danger."
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CAUSES OF STRESS:
Survival
Internally GeneratedEnvironment and Job relatedFatigue and Work Overload
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Type A personality
Doing Several Things Concurrently
Bored When Other People Are Talking
Anxious To Finish Work At Hand
Eating, Talking, Walking At Top Speed
Unobservant Of Anything, Unconnected
Find It Hard To Laugh At Yourself
Hard To Delegate
Pushing Others To Achieve Your Standards
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MANAGEMENT OF STRESSDE-STRESSING Achievements
List out your days achievements, however small
they be, which make you feel good; force
yourself to generate at least three.
Repeat this exercise each day for a week or two.
The idea is to feel positive about self and not get
vindicated by diminishing spiral that states I
never achieve anything
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MANAGEMENT OF STRESSDE-STRESSING Humour & Laughter
Stress can get into a feedback loop. Morethe stress, more the unhappiness andmore the stress etc. Break the loop.
Note down everything that makes youlaugh. Not a snide, put down sort oflaughter, but sheer uncontrolled hilarity.When was it last that you had suchlaughter. Can you re-visit such situations books, films/TV, companionship etc.
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MANAGEMENT OF STRESS DE-STRESSING Music soothes
Music soothes the savage breast, if of the right
type. All music is not de-stressing. Find out
which music relieves your stress. Look for slow,
calm music, reminiscent of flowing water and
happy, untroubled times
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MANAGEMENT OF STRESSDE-STRESSING we are what we eat
There is no magic link between food andstress relief. In fact being careful aboutdiet can actually be stressful.
However, the need for reducing our intakeof saturated fat and salt, while eating morevegetables, fruit, fish, fibre andcarbohydrates is hard to dispute.
Stress may cause dehydration and weought to drink more water.
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MANAGEMENT OF STRESS DE-STRESSING Our dress
Tight, formal clothes increase stress levels.
Loose, informal clothes help us relax.
Find ways to wear casuals more often.
Wear loose clothes while sleeping.
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All experiences are subjective:
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MANAGEMENT OF STRESSDE-STRESSING Our Perceptions
Perceptions are amazingly important to stress:
An exercise
imagine 9/11
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Critical Incident Stress
Management (CISM)
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THEOLOGIAN RHEINHOLD NIEBUHR SAYS :
"Serenity Prayer"
God, grant me the serenity to accept the things Icannot change;
Courage to change the things I can;
and the wisdom to know the difference-
living one day at a time;enjoying one moment at a time;
Accepting hardships as the pathway to peace.
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